Friday, June 29, 2012

***Reminder***

JUST A REMINDER THAT WE WILL BE CLOSED ON SATURDAY JUNE 30TH AND MONDAY JULY 2ND FOR THE CANADA DAY LONG WEEKEND!!! HAVE A GREAT CANADA DAY!!!

120629

WOD
4 rounds of:
15 Overhead Squats (115/75)
15 Pull-ups
15 Ring Dips

Thursday, June 28, 2012

120628

WOD
AMRAP in 12 minutes of:
400m Run
5 Deadlifts

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

Wednesday, June 27, 2012

120627

WOD
21-18-15-12-9-6-3
Overhead Lunge (45/25)
Plate Hop Burpee
Pull-ups

Tuesday, June 26, 2012

120626

WOD
8 rounds of:
3 Clean and Jerk Complex
100m Run

*1 rep of Clean and Jerk Complex = 1 Power Clean, 1 Hang Power Clean, 1 Push Jerk

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

Monday, June 25, 2012

120625

WOD
500m Row
----------------
8 rounds of:
5 Deadlifts
5 Burpees

Beg (155/105)
Int   (225/135)
Adv(275/155)

Friday, June 22, 2012

120622

WOD
AMRAP in 20 minutes of:
8 One Arm Overhead Dumbbell Lunges (40/25)
10 Pull-ups
8 One Arm Overhead Dumbbell Lunges (40/25)
10 Push-ups with feet elevated (20" box)

Thursday, June 21, 2012

120621

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Box Jumps (24"/20")
Sit-ups

Wednesday, June 20, 2012

120620

WOD
3 rounds of:
7 reps of Bear Complex
50 Double Unders

*1 rep of bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press
**you must hold on to the bar for all 7 reps of bear complex. If you let go of the bar or rest with the bar on the floor that constitutes a fault. For every fault committed you must complete 5 burpees at the end of your workout that contributes to your total time.

Beg (65/45)
Int   (95/65)
Adv(135/95)

Tuesday, June 19, 2012

120619

WOD
AMRAP in 12 minutes of:
7 Med Ball Cleans (20/14)
7 Burpees

Monday, June 18, 2012

120618 - "Angie"

WOD
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Friday, June 15, 2012

120615

WOD
Every minute on the minute perform:
2 Clean and Jerks
20 Double Unders
For a total of 12 minutes.
The goal is max weight.

Thursday, June 14, 2012

120614

WOD
AMRAP in 15 minutes of:
5 Hang Squat Cleans
10 Bar Hop Burpees
15 KB Swings (24kg/16kg)

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

Wednesday, June 13, 2012

120613

WOD
10 Rounds of:
10 Knees to Elbows
10 Box Jumps (24/20)

Tuesday, June 12, 2012

120612

WOD
10,9,8,7,6,5,4,3,2,1
Push Press (135/95)
Pull-ups
*100m Run Between rounds

Monday, June 11, 2012

120611

WOD
"Grace"
30 Clean and Jerks (135/95)

Friday, June 8, 2012

120608

WOD
1000m Row
----------------
3 rounds of:
15 Thrusters
15 KB Swings (24kg/16kg)

Beg (65/45)
Int   (95/65)
Adv(115/75)

Thursday, June 7, 2012

120607

WOD
"The Chief"
5 rounds of:
AMRAP in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats

1 minute rest between AMRAPs

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

Wednesday, June 6, 2012

120606

WOD
5 rounds of:
40 Double Unders
12 Front Rack Lunges
10 Hand Stand Push-ups

Beg (65/45)
Int   (95/65)
Adv(135/95)

Tuesday, June 5, 2012

120605

WOD
Tabata Mash-up
Burpees
Pull-ups
Box Jumps (24"/20")

Monday, June 4, 2012

120604 - "Cindy"

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Friday, June 1, 2012

120601

WOD
Perform:
1 Power Clean
1 Push Press
1 Power Jerk
1 Split Jerk
every minute on the minute for 15 minutes. You can add weight throughout.
Goal = 1. technique practice  2.building up to max weight with good technique