TUESDAY 110301

ATTENTION !!!!
Due To Events That Happened Yesterday (LuLu vs. car) There Will Only Be The 5:30 am and the 9:00 am Class.  9:30 am Class Is Moved To 9:00am.  Come In And Get The Workout Done.  Sorry For The Late Notice. 

WOD

"ANNIE"

50-40-30-20-10
Double Unders
Sit-Ups

MONDAY 110228

Parker Showing Full Range Of Motion On A Thruster For The Judge At Last Years Sectionals

The First Opens Workout Is Announced Two Weeks From Tuesday

Are You Ready?

SWOD
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD
18 HSPU
100 Ft. Walking Lunge
15 HSPU
100 Ft. Walking Lunge
12 HSPU
100 Ft. Walking Lunge
9 HSPU
100 Ft. Walking Lunge
6 HSPU
100 Ft. Walking Lunge
3 HSPU

ATTENTION!!!  Schedule Change  Starting Tuesday March 1st  Afternoon Classes Are Now At 4:00 pm, 5:00 pm, 6:00 pm

NO 6:00 PM CLASS TUESDAY MARCH 1, 2010.

Question?  Seeing That Everyone Thinks That The Question Of Which Is Least Favorite Movement Is A Trap,  It Isn't,  Which Movement Do You Wish You Were Better At?

SATURDAY 110226

WOD

In Teams Of 2

AMRAP 7 Min

SDHP  65/95
Double Unders

Rest 3 min

AMRAP 6 Min
Pullups
Bike Calories

Rest 3 Min

AMRAP 5 Min
KB Swings 35/53
Burpees

Go For Max Reps. One Person on Each Movement.  Switch When Want

Rest Day Tomorrow Sunday.  Do You Have Cheat Day (Food choices) on Rest Days or No?
Post Answers To Comments

FRIDAY 110225

SWOD
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD
AMRAP  7  MIN

THRUSTERS  95/65

Thats it, just one movement.  Get as many complete reps as you can in 7 minutes


Favorite/Least Favorite Lift/Movement?
Post Answers to Comments

THURSDAY 110224

Nate, Bond and Smiley Jumping the 36" box

WOD

Row 750 Meters

30 Hang Power Cleans 135/95

Row 500 Meters

25 Hang Power Cleans 135/95

Row 250 Meters

20 Hang Power Cleans 135/95

Record Number Of Names On The Board Today!!!  Good Work Everybody!!!

Topic/Question That Comes Up Often

What do you eat/drink, do for Post-Workout Nutrition?

Post answers/thoughts to comments.

WEDNESDAY 110223

SWOD

Press

3 @ 70%

3 @ 80 %

3+ @ 90%

+

WOD

For Time

75 Box Jumps   -   24"/30"/36"

TUESDAY 110222

Check Out Pam Doing Ring Dips

WOD

"ANGIE"

100 Pullups
100 Pushups
100 Situps
100 Squats

All Reps Of Movement Must Be Completed
Before Advancing To Next Movement

Side Note:
Strong Work By Everyone Monday.  Nice To See The Large Numbers

MONDAY 110221

SWOD
Deadlifts
3 @ 70%
3 @ 80%
3+@ 90%

+

WOD
4 RDS For Time
12 Snatch Grip Push Press
12 Burpees

Jump on Burpees will be over your barbell used for push presses

SATURDAY 110219

WOD

Coaches Choice

50 Bike Calories
45 KettleBell Swings  35/53
40 Box Jumps  20/24
35 Pullups
30 Burpees
25 Overhead Walking Lunges  25/45
20 Med Ball Cleans  14/20
400 m Run (2x200's)

FRIDAY 110218

SWOD
Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%

+

WOD
35 Calories on Rower
30 Wall Balls
25 Calories on Rower
20 Wall Balls
15 Calories on Rower
10 Wall Balls
 5  Calories on Rower

THURSDAY 110217

WOD

AMRAP 20 MIN

5  Ring Dips
10 Overhead Squats
20 Double Unders

WEDNESDAY 110216



Air-dyne fun!



SWOD

Back Squat
3@70%
3@80%
3+@90%

+

WOD
Tabata Mash
Pullups
Sit-ups

+
see how fun a minute is on the bike

TUESDAY 110215

WOD

"DT"
Five Rounds For Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

MONDAY 110214

SWOD
PRESS
5@65%
5@75%
AMRAP@85%

+

WOD
30-20-10 reps rds of
KB Front Squats
Clapping Pushups

Saturday 110212

WOD
coaches choice

Post notes to comments

FRIDAY 110211

SWOD
Dead Lift
5 @ 65%
5 @ 75%
Amrap @ 85%

+

WOD
50 Box Jumps
50 Pullups
50 KB Swings
50 Walking Lunges
50 Situps

THURSDAY 110210

Skill Work:
Snatch Balance

+

3 RDS
10 Hang Power Snatch (65/95)
15 Burpees

WEDNESDAY 110209

Bench Press
5@65%
5@75%
AMRAP@85%

+

1000m Row
3 RDS
15 Med Ball Cleans
50 Double Unders

Tuesday 110208

WOD
21-15-9
SDHP  95/65
knees to elbows

post times and notes to comments

MONDAY 110207

Back Squat
5@65%
5@75%
AMRAP@85%

+

5 RDS
10 Pullups
15 Pushups
20 Squats

SATURDAY 110205

WOD

Coaches Choice

FRIDAY 110204

WOD

3 Rounds

1 Min Mtn. Climbers
1 Min Flutter Kicks
1 Min Switch Lunges
1 Min Double Unders
Rest 1 Min
     

THURSDAY 110303

WOD
1000 m Row 
20 Wall Ball Shots
750 m Row
35 Wall Ball Shots
500 m Row
50 Wall Ball Shots

WEDNESDAY 110202

WOD
100 FT Walking Lunge
21 Pull-ups
21 Push-ups
100 FT Walking Lunge
18 Pull-ups
18 Push-ups
100 FT Walking Lunge
15 Pull-ups
15 Push-ups
100 FT Walking Lunge
12 Pull-ups
12 Push-ups
100 FT Walking Lunge
9 Pull-ups
9 Push-ups
100 FT Walking Lunge
6 Pull-ups
6 Push-ups

post times and notes to comments