Archives

Monthly Archive for: ‘November, 2010’

11-30-10 Tues

Strength Effort: Front Squat 12 10 10 8 8

DB Row 10 10 10 10

Main WOD: Bench Mark

Helen

3 Rounds For Time

400m Run

21 KBS (24/16)

12 Pull Ups

11-29-10 Mon.

Strength Work: Shoulder Press

12 12 10 10 8 8 AMRAP

WOD:

21 DB C & J Per Side

10 DB Squats Per Side

15 DB C & J  Per

10 DB Squats Per

9 DB C & J Per

10 DB Squats Per

Sat 11/27/10


WOD:

30 – 22 – 16 – 12

Wall Ball Shots  (20/14)

Bicycle Cross Overs

Push Press (115/75)

After Ea. Round

400m Run

500m Row

Fri 11/26/10

Run

pushup

burpee
Snatch
Clean
C&;J
Come and see how this puzzle is put together.:-)

Happy Thanksgiving

Have a great holiday everyone.

Eat as much turkey, mashed potatoes, gravy, stuffing, etc for time!

11-24-10 Weds

Strength Wod:
Back Squat

Main WOD:

5 – RFT

10 Box Jumps (24/2o)

12 Wall Ball Shots (20/14)

15 SDHP (75/55)

20 Double Unders (5:1 singles)

11-23-10 T

Our Play Ground!

WOD:

3 Rounds – NTE

10 DB Snatch -R

10 DB Snatch -L

5 Squats w/ DB Racked on R

5 Squats w/ DB Racked on L

10 RDL’s

Main WOD:

5 Rounds For Time

3 Hang Snatch High Pull   (95/65)

4 Hang Power Snatch    ”         ”

5 Overhead Squat           ”        ”

6per leg- Walking Lunges  ”      “

11-22-10 Mon

Wod:

10 Rounds – No Time Element

10 DB Shoulder Press (NG)

10 DB Hammer Curls

8 Front Squats

6 Dips

6 Chin Ups

100m Recovery Run

11-20-10 Sat

“An Untied Dog In A Dogmatic Society Ain’t Yo Average Huckleberry Hound”

WOD:

5 Burpees

70th run

A. 25 Thrusters

Row 500

x2 mix burpees in

25 Burpees

B.  25 Wall Ball Shots

mix in 15 burpees

C. 25 Burpee Pull Ups – Dogs

10 Ring Rows 10 Squat Jumps – Poodles

D. 25 Mb Sit Ups

25 Burpee Box Jumps

E. 70th run

F. 5 Burpees

11-19-10 Fri

Gettin' At A Work Out Like A Mad Dog Gettin' After A Bone!

11-19-10 Fri

A.-3 Rounds

10 Slam Ball Vertical Shots (25/15)

10 Slam Balls  ”          ”

10 K2E

B.-5 Rounds

3 PP/PJ (135/95) (115/75)

5 Pull Ups

7 HPC (135/95) (115/75)

5 Burpees

3per Lunges (135/95) (115/75)

C.- 700m Run-

For Time

11-18-10 Th

KB Work- Russian

Stability- KB 1Leg RDL

WOD:

24, 20, 16, 12, 8, 6, 4

DeadLifts (205/135)

MB Sit Ups

Push Ups

100m Run

11-17-10 Wed

WOD:

700

DBSP 4T 4S 4A 4T x 3

4 Rounds

8-15 BBSP (75/45)

4, 4, 4 Box Jump (2o, 24, 30/12, 16, 20)

8-15 BBRow (75/45)

4, 4, 4 Box Jumps (30, 24, 20/20, 16, 12)

8-15 BB curl (75/45)

12 Squat Jumps (20/16)

11-16-10 Tues

Bench Mark WOD:

The Chief

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

Max Rounds In 3 min. Rest 1 min.

5 cycles

11-15-10 Mon

Shoulder Work:

A. Joint Integrity

B. Strength

WOD:

10, 9, 8, 7…..3, 2, 1

SDHP (115/85) (95/65)

HPC (115/95) (95/65)

Burpee PP (35/20) (30/15)

Box Jump (24/20)

Slam Ball (25/15) (20/10)

"There Is No Fate... But What You Make"

11-13-10 Sat

SUURRRPRIIIISE!!!

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