Thursday 02.09.2012
Super Bench and Super Squat Day! Week 4 of 6 so make sure that you are challenging yourself with load choices. Again I have to commend the work output I have witnessed this week! All athletes have been...
View ArticleFriday 02.10.2012
Warm Up: 4 Rounds5x Lunges each leg5x Burpees5x Pull upsInstep to Pigeon WOD: 4 Rounds30 Step ups 24”/19”15 KB Swings @ 55#/35#3 Tarzan Pull ups each side50m Farmer's Carry AHAP 15 minute time limit!...
View ArticleClik here to view.
Saturday 02.11.2012
"Lumberjack 20" 20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24")Run 400m20 DB Squat...
View ArticleMonday 02.13.2012
Warm up: 3 Rounds8x Overhead Squat (PVC, 45, 55)4x Squat Jumps8x PushupsInstep + Hip Flexor Stretch WOD: 10 minute AMRAP 15 SDHP 70#KB/55#KB 30 Double-Unders
View ArticleTuesday 02.14.2012
Warm up: 4 Rounds 4 KB Clean each side 4 Goblet Squats 4 KB Military Press each side 4 Pull ups Instep + Hip Flexor Stretch WOD: 30 Man-makers for time. Rx = 50% BW
View ArticleWednesday 02.15.2012
Warm up: 3 Rounds @ 75#/45#3x Dead Lift3x Hang Squat Clean3x Push Press3x Back Squat6x Pushups3x Pull upsInstep + Hip Flexor WOD: 3 Rounds for Time: 200m Pinch Grip Plate Carry 25#/15# (each hand) 15...
View ArticleThursday 02.16.2012
Warm up: 3 Rounds8x Overhead Squat (PVC, 45, 55)4x Squat Jumps8x PushupsInstep + Hip Flexor Stretch WOD: Super Bench and Super Squat Day Week 5! One more week and then we will do a test to see how much...
View ArticleFriday 02.17.2012
Warm up: 4 Rounds 4 KB Clean each side4 Goblet Squats4 KB Military Press each side4 Pull upsInstep + Hip Flexor Stretch WOD: 3 Power Cleans @ 185#/115# or Stone to Shoulder AHAP 4 Elevated Knee Jumps...
View ArticleClik here to view.
Saturday 02.18.2012
"Tommy V" For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Post time to...
View ArticleTuesday 02.21.2012
Warm up: 3 Rounds:3x Dead Lift3x Hang Squat Clean3x Push Press3x Back Squat6x Push ups3x Pull upsInstep + Hip Flexor 21-15-9 reps for time of:115/85 pound Power clean115/85 pound Thruster Peter Egyed...
View ArticleWednesday 02.22.2012
Warm Up: 3 Rounds8x Overhead Squat (PVC, 45, 55)4x Squat Jumps8x PushupsInstep + Hip Flexor Stretch WOD: Super Squat & Super Bench Week 6!
View ArticleClik here to view.
Friday 02.24.2012
Enlarge image Warm Up 6 Rounds (PVC, PVC, 45#, 45#, 65#, 65#)6x "The Exercise"6x Pushups6x Shoulder DislocateInstep + Hip Flexor WOD: Crushing Helen Complete 8 rounds for time of: 100 yard Sprint8 KB...
View ArticleClik here to view.
Saturday 02.25.2012
Coach Brooks is cooking up a nasty little gem of a chipper for everyone! Come in and get some or if you need to get your Open WOD done come on! Please make sure that you post your scores by Sunday at...
View ArticleMonday 02.27.2012
Warm Up: 3 Rounds 14 Jumping Ball Slams 10 Tire Lateral Jumps 8 Good Mornings (65#/45#) 4 Burpee Broad Jumps WOD: 15-12-9-12-15 Thrusters (75#/55#) Pull Ups...
View ArticleTuesday 02.28.2012
Warm Up: 5 Rounds 6 Tarzan Pull Ups 5 Burpees 4 Squat Cleans (increase load each round) WOD: 2 Roumds for time: 5 Atlas Stone to Shoulder @ BW or Power Clean @ BW 10 Chest to Bar Pull Ups 15 HSPU 20...
View ArticleWednesday 02.29.2012
WOD: Super Squat/Super Bench Test out day! Every athlete must find their 5 rep max at squat and bench.
View ArticleClik here to view.
Thursday 03.01.2012
Workout 12.2 . Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep...
View ArticleFriday 03.02.2012
Warm up: 7 Minutes of Sandbag Get-Ups or Turkish Get-Ups WOD: 400m Run 42 Push Ups 42 Sumo Deadlift High Pull 95#/65# 42 Push Press 115#/85# 42 Deadlifts 225#/135# 42 Push Press 42 Sumo Deadlift High...
View ArticleMonday 03.05.2012
Warm Up: 3 Rounds: 6x Hang Power Clean - 65/45lbs6x Front Squat - 65/456x Push Press - 65/45100 meter run or 20x Step upsShoulder Lock and load WOD: 30 Rounds for time of: 2 Burpees 1 Clean and Jerk...
View ArticleTuesday 03.06.2012
Warm Up: Burgener Warm Up Click above to watch the video on the Berg Warm Up. WOD: 21-15-9 Front Squat @ 135#/95# Box Jump 24"/19"
View Article