Archive for June, 2012

Fight Gone Bad

Posted: June 30, 2012 in Uncategorized

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to April 21, 2012

Skill Work

Posted: June 29, 2012 in Uncategorized
Individual Warm-up

run or row 400 meters, 10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

Pre-WOD

12 minutes muscle-up practice

WOD

12 minute AMRAP of:

4 Power Cleans
3 Split Jerks
2 Muscle-Ups

There is no weight listed. Obviously this means you should choose your own. It should be heavy, but not impossible.

Post weight and times to comments.

Post-WOD:

2 rounds:

75’ single arm farmers carry (heavy) (Think water jug, dumbbell, kettlebell)

30 second handstand holds

Note: This is not for time. It is for skill development.

Lynne

Posted: June 28, 2012 in Uncategorized
Individual Warm-up

run or row 220 meters, 10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

Pre-WOD

Group warm-up & stretching, wrist and shoulders

WOD

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds. This workout is for reps, not time. You may rest between ROUNDS, but not between exercises. Go straight from bench to pull-up, complete both before you rest.

Compare to January 12, 2012

Post-WOD:

Max reps med ball sit-ups in 2 minutes.

Compare to May 25, 2012

Rest and Stuff

Posted: June 27, 2012 in Uncategorized
Don’t forget to keep an eye on our upcoming events and closures under the class schedule tab above!
Individual Warm-up

run or row 400 meters, 10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

Pre-WOD

1 back squat EMOM for 8 min @ 90-95% 1 rep max

WOD

4 rounds for total time of:

Run 400m
25 KB Swings (55/35)

Rest 1:1 (if it takes you 3 minutes to run 400 meters and do 25 KB swings, you will rest 3 minutes before beginning round 2)

Note: There is a 25 minute time limit.

Post time to comments.

Post-WOD

50′ tire flip/lateral jump

Flip the tire, turn sideways, jump in, jump over, jump in, jump back to the start. Repeat.

Individual Warm-up

10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

Pre-WOD

Team Rowing Relay

WOD

25 Burpees
50 Thrusters (45/33)
50 Pullups
25 Burpees
50 OHS (45/33)
50 Box Jumps 20″
25 Burpees
50 Jumping Squats (45/33)
50 Pushups
25 Burpees

Post time to comments.

“Hang” Elizabeth

Posted: June 25, 2012 in Uncategorized
Please note: if there is still a class going on when you arrive for your warm-up, please do not enter the areas they are using. Please put your things in a locker and warm-up in another area so that you do not interrupt their WOD. For example, people will be using the rig today for ring dips…don’t assume your “banded shoulder stretch” is to be done on that rig during their WOD. Be courteous. 
 
Individual Warm-up

run or row 400 meters, 10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

Pre-WOD

15 Minutes to establish a 1 rep max hang squat clean

WOD

“Hang” Elizabeth

21-15-9

Hang Squat Cleans (135/95)
Ring Dips

Post time to comments.

Similar to April 18, 2012. Elizabeth is typically done with full squat cleans.

Post-WOD:

Run the loop for fun.

BUT, I want to encourage you all to sign up for our Tough Mudder team if you haven’t and motivate those who have…check out this video!

Individual Warm-up

Run 220 meters, 10 shoulder passes, 10 squats, 20 mountain climbers, 25′ sideways step over/under, 25′ crab walk, banded shoulder stretch, 10 pull-ups

Pre-WOD

Team Rowing/Burpees

WOD

20 minute AMRAP of:

100′ Handstand Walks
100 Air Squats
100 Ab Mat Situps

Post time to comments.

Post-WOD

2 minutes max double unders

Buffalo Trip is in 2 days!

Posted: June 21, 2012 in Uncategorized
We have a birthday today! You know what that means…and if you don’t yet, you will when you get to class!
Individual Warm-up

Run 220 meters, 10 shoulder passes, 10 squats, 20 mountain climbers, 25′ sideways step over/under, 25′ crab walk, banded shoulder stretch, 10 pull-ups

Pre-WOD

EMOM for 10 minutes (tempo) back squats @ 70%

Note: Tempo is 2 counts down, 2 counts A2A (butt to ankles), rise AFAP (as fast as possible).

WOD

7 rounds for time of:

20 Push Press 75/55
20 OHS 75/55

Post time to comments.

Post-WOD

30 GHD sit-ups

30 hip extensions

Snatches and Suicides

Posted: June 20, 2012 in Uncategorized
Individual Warm-up

Run 220 meters, 10 shoulder passes, 10 squats, 20 mountain climbers, 25′ sideways step over/under, 25′ crab walk, banded shoulder stretch, 10 pull-ups

Pre-WOD

Team Line Drills

12 minutes to establish a 1 rep max snatch balance

WOD

5 rounds for total reps of:

45 sec max pull-ups
-rest 15 sec
45 sec max walking lunges
-rest 15 sec
45 sec 25′ line touches
-rest 15 sec

Post total reps to comments.