Wednesday 03.07.2012
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: Super Shoulder Press and Super Pull Up If you do not...
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Thursday 03.08.12
Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24" box / F 20" box)12 Push press (M 115 lb / F 75 lb)9 Toes-to-bar View the full workout description Submit...
View ArticleFriday 03.09.2012
Warm Up: Burgener Warm Up WOD: For time:25 Handstand push-ups50 KB Swings 55#/35#Run 800 meters10 Dead lifts @ 315#/185#150 Double-Unders
View ArticleThursday 04.05.12
WU: 400m Jog, Burg x 3 Strength: Super Shoulder/Pull Up WOD: Part A: 3 rounds for working time of: 10 Push Press 135/95#15 HR Pushups20 Pullups *Rest 2 minutes after each round. -Rest 10 minutes...
View ArticleFriday 04.06.12
WU: 200m Jog Bear Crawl 50' x 3 Strength/Skill: 6 down to 1 of Bench Press @ 75% 1RM and 1 up to 6 of KB Swings @ 70#/55# Scale the numbers so that you complete this in less than 5 minutes. WOD: 10...
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Monday 04.09.12
WU: 400m Jog, BB Complex x 3 Strength/Skill: 5X2 Tempo Back Squat @ 80% – rest 60 seconds Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. WOD: 3 Rounds for time...
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Tuesday 04.10.12
WU: 400m Jog, Burg x 3 Strength/Skill: 8 minutes to establish a 1RM Power Clean & Push Jerk WOD: 7-5-3-1 Atlas Stone Squats (AHAP) Chest 2 Bar Pull Ups Box Jumps 30"/24" Enlarge image "I was...
View ArticleWednesday 04.11.12
WU: 400m Jog, 3 Rounds 10 Burpees, 50' Bear Crawl WOD: "Helen" 3 Rounds for time of: 400m Run 21 KB Swings 55#/35# 12 Pull Ups
View ArticleFriday 04.12.12
WU: 400m Jog, BB Complex x 3Strength/Skill:5 Minutes Snatch Balance Practice WOD:For time: 50 Mountain Climbers> 15 OHS 115/75#> 15 HSP> 50 Mountain Climbers> 12 OHS 115/75#> 12...
View ArticleFriday 04.13.12
WU: 400m Jog, BB Complex x 3 Strength/Skill:5 Minutes Snatch Balance Practice WOD: For time: 50 Mountain Climbers15 OHS 115/75#15 HSPU50 Mountain Climbers12 OHS 115/75#12 HSPU50 Mountain Climbers9 OHS...
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Saturday 04.14.12
Team WOD: For time: 30 Box Jumps 30/26″20 Deadlifts 275/185#30 T2B20 DB Push Press 45/30#30 GHD Situps20 Row for Calories30 Alternating Pistols20 Burpee Box Jumps 30/26″ Rules: All team members will...
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Monday 04.16.12
WU: 400m Jog then 3 Rounds 50' Bear Crawl 10 Burpees Strength 1 x 20 Back Squat - Unbroken WOD: For time: 9 Thrusters 135/95# 50 Double-Unders 7 Thrusters 135/95# 50 Double-Unders 5 Thrusters 135/95#...
View ArticleTuesday 04.17.12
WU: 3 Rounds 200m Jog Burg Complex Strength/Skill: 5X2 Power Clean + Push Jerk @ 70% – rest 75 sec. WOD: 800m Run 30 Pull Ups 30 Ring Dips 800m Run
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Wednesday 04.18.12
WU: 10 Push Ups 10 Squats 10 Burpees 10 Sit Ups 10 Pull Ups Run 400m. WOD: "Griff" For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwards Post time to comments. In honor...
View ArticleThursday 04.19.12
WU: 3 rounds 50' High Knees 50' Lateral Hops 50' Bear Crawl Strength 1x20 Dead lift - Unbroken, 70% WOD: 25 Wall Balls 20/14 30 KB Swings 55/35 25 Wall Balls 30 Burpees 25 Wall Balls
View ArticleFriday 04.20.12
WU: 400m Jog, BB complex x 3 increase load each round WOD: 400m Waiter's Walk 55/35 KB -then 3 rounds of: 12 Plyo Push Ups on an Atlas Stone 7 C2B Pull Ups Total time = Score
View ArticleSaturday 04.21.12
Buddy WOD! Coach Marty will be on tomorrow and he will have a nice WOD for ya!
View ArticleMonday 04.23.12
Warm Up: 200m Jog, BB Complex x 3 Strength: 8 Minutes to Find 1 RM Dead lift WOD: Run 400m 20 Burpees Rest 2:00 Run 400m 15 Burpees Rest 1:30 Run 400m 10 Burpees The goal is to have all of your 400m...
View ArticleTuesday 04.24.12
Warm Up: 400m Jog -then 3 Rounds 50’ Walking Lunges 50’ Bear Crawl Strength: 8 Minutes to establish 1 RM Back Squat WOD: 3 Rounds for time: 75 Double-Unders 20 Side Step Ups 24”/19” 10 Push Jerks 135#/95#
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Wednesday 04.25.12
Warm Up: 2 Rounds 10 Push Ups 10 Squats 10 Burpees 10 Sit Ups 10 Pull Ups 200m Jog WOD: “Blake“ Enlarge image Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump,...
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