Thursday, May 31, 2012

120531

WOD
500m Row
---------------
30-20-10
KB Swings (24kg/16kg)
Burpees

Wednesday, May 30, 2012

120530

WOD
5 rounds of:
10 Squat Cleans
20 Pull-ups

Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, May 29, 2012

120529

WOD
AMRAP in 20 minutes of
6 Deadlifts
12 Push-ups
40 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/155)

Monday, May 28, 2012

120528

WOD
10,9,8,7,6,5,4,3,2,1
Thrusters
*100m Run between rounds

Beg (75/55)
Int   (115/75)
Adv(135/95)

Friday, May 25, 2012

120525

WOD
AMRAP in 20 minutes of:
5 Push Press
10 Pull-up
10 Front Racked Lunges

Beg (65/45)
Int   (95/65)
Adv(135/95)

Thursday, May 24, 2012

120524

WOD
Perform 3 rounds of:
1 Deadlift to Knees
1 Deadlift to Hips
1 Clean grip High Pull
1 Power Clean
every minute on the minute for 5 minutes. Rest 1 minute and repeat for a total 3 rounds. Focus on technique and positions at each of the 4 exercises.

Wednesday, May 23, 2012

120523 - "Nancy"

WOD
"Nancy"
5 Rounds of:
400m Run
15 Overhead Squats (95/65)

Tuesday, May 22, 2012

120522

WOD
AMRAP in 15 minutes of:
3 Clean and Jerk
2 Rounds of Cindy

Beg (95/65)
Int   (135/95)
Adv(185/115)

Friday, May 18, 2012

120518

WOD
1000m Row
-----------------
21-15-9
Deadlifts
Burpees

Beg (135/95)
Int   (225/135)
Adv(315/185)

Thursday, May 17, 2012

120517

WOD
AMRAP in 20 minutes of:
7 Thrusters (95/65)
7 Toes to bar
12 Box Jumps (24"/20")

Wednesday, May 16, 2012

120516

WOD
3 rounds of:
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
every 30 seconds for 5 minutes. Take a 1 minute rest between 5 minute cycles and try and increase weight on each 5 minute cycle.

Tuesday, May 15, 2012

MAY LONG WEEKEND SCHEDULE

WE WILL BE CLOSED ON SATURDAY MAY 19TH AND MONDAY MAY 21ST FOR THE MAY LONG WEEKEND. ENJOY SOME FUN IN THE SUN WITH YOUR FAMILIES AND FRIENDS!

120515 - "Helen"

WOD "Helen"
3 rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups

120511

WOD
3 rounds of:
AMRAP in 5 minutes of:
3 Power Snatch
6 Plyo Push-ups
9 Med Ball Cleans

1 minute rest between AMRAPs

Beg (65/45)
Int   (95/65)
Adv(135/95)

Friday, May 11, 2012

120511

WOD
AMRAP in 12 minutes of:
20 Pull-ups
40 Double Unders

Thursday, May 10, 2012

120510

WOD
Alternating Tabata's
Thrusters (95/65)
Box Jumps (24"/20")

Wednesday, May 9, 2012

120509

WOD
5 rounds of:
10 Power Cleans
200m Run
6 Push Press
200m Run

Beg (95/65)
Int   (135/95)
Adv(185/115)

Tuesday, May 8, 2012

120508

WOD
AMRAP in 20 minutes of:
5 Pull-ups
10 Burpees
15 Overhead Lunges (45/25)

Monday, May 7, 2012

120507

WOD
500m Row
30 Clean and Jerks
40 Front Squats

Beg
Clean and Jerk (75/55)
Front Squat (95/65)

Int
Clean and Jerk (115/75)
Front Squat (135/95)

Adv
Clean and Jerk (155/105)
Front Squat (175/115)

Friday, May 4, 2012

120504

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Toes to Bar

Thursday, May 3, 2012

120503

WOD
Tabata Something Else
Pull-ups
Push-ups
Sit-ups
Squats

Wednesday, May 2, 2012

120502

WOD
AMRAP in 20 minutes of:
10 Hang Cleans
10 Burpee Box Jumps
5 Push Press

Beg (95/65)
Int   (135/95)
Adv(155/105)

Tuesday, May 1, 2012

120501

WOD
5 rounds of:
15 Overhead Squat
40 Double Unders

Beg (65/45)
Int   (95/65)
Adv (135/95)