HSPU / Sumo DLHP / Lunges

 - 8 rounds
 - 5 HSPU / 10 modified
 - 7 Sumo SLHP (115 / 85)
 - 10 Weighted Lunges (5 each leg) same weight as SDHP

 - 10 minute work on different skills for cool down (skill of choice)

3/30/11

 - 4 Rounds

 - 20 American KB Swings (70 / 53)

 - 50 Mountain Climbers

 - 750 M Run

 - Strength: Power Cleans or Cleans (squat clean) 5-3-3-1

It's SHOWTIME!

 - 10-9-8-7-6-5-4-3-2-1 

 - Romanian DL's (135 / 95) 
 - STRICT PULLUPS 
 - 20 crunches between each set 

 *for example: 10 RDL, 10 pullups then 20 crunches, then 9 RDLs, 9 Pullups and 20 crunches...all the way down to 1 

Jawzzy

 - Cleans: 5-3-3-1 or work on technique at lighter weight

 - then 5 rounds 20 minute cap

 - 15 thrusters (95 / 65)
 - 500 m run

3/24/11 WOD

 - Power Cleans: 5-3-3-1
 - 5 Rounds


 - 15 deadlifts (135 / 95)
 - 10 hang cleans (135 / 95)
 - 250 M run

Team WOD (burpee box jumps). You don't want to miss this one!!

 - Groups of 2-3 (team of 3 ppl will have added reps!)

 - 5 Rounds for time

 - 30 burpee box jumps
 - 50 partner med ball situps
 - 50 partner med ball passes

Grand Opening BBQ (3/5/11)

Fran

 - 21-15-9

 - thrusters (95 / 65)

 - pullups

cool down: 1000m or 1600m (1 mile) run

3/21/2011

 - 7 rounds


 - 1 snatch + 5 OHS
 - 15 KB russian swings
 - 100 jump ropes or 30 double unders

Race to mountain climbers!

 - 6 rounds add your total mountain climbers for a total score!
 - 100 m sprint
 - 5 deadlifts (225 / 155)
 - as many mountain climbers as possible!
 - rest 2 minutes

3/17/11

 Deadlift: 5-3-3-1

 - Run 750 M
 - 50 toe touch situps
 - 30 KB snatches (15 each arm)
 - Run 500 M
 - 30 toe touch situps
 - 20 KB snatches (10 each arm)
 - Run 250 M
 - 10 toe touch situps
 - 10 KB snatches (5 each arm)

Killer 7s

7 RFT:

 - 7 power cleans (135 / 95)
 - 7 sdhp (same weight)
 - 250 m run

3/14/11

3 minutes to get as many reps as possible on each station with 1 minute break. You will go through the station cycle twice for a total of 6 rounds. Count up your reps for a total score. If you do 30 box jumps and go to floor press, start your count on the press at 31, 32... total reps is what we are looking for on this WOD.

1. box jumps
2. kb floor press
3. ab mat situps with a med ball

Gorilla Chest

10 rounds / on ramp - 6 rounds

 - 5 barbell floor presses (205 / 125)

 - 10 med ball push ups

 - 200 m run

Tabata WOD

Warmup


 - 1500 M run


Tabata 8 rounds for each exercise:


 - SDHP (115 / 85)
 - Knees to Elbows / or Crunches
 - Dips
 - Air squats

Cool Down:


100 partner med ball situps

"Stankey Leg" WOD

6 rounds for time:

 - 10 RDL's (Romanian Deadlift) (135 / 95)
 - 50 mountain climbers (25 each side)
 - 30 wall ball shots (20 / 14)

Cool Down


 - 3 x 60 sec plank hold with 60 sec break (weight plate on back optional)

3/7/2011

5 rounds for time:

10 squat cleans (135/95)
15 pull ups
200 m run

Skill work
10 min double under work

March 4th WOD

5 Rounds:

 - 10 power cleans
 - 20 plate bent over rows
 - 30 crunches

 - 5x 1 minute plank holds for cool down

AMRAP 20 MINUTES

- 10 BURPEES

- 200 M RUN

- 10 KB AMERICAN SWINGS

March 2nd WOD

Pyramid 5,6,7,8,9,8,7,6,5

push press
front squats
Floor press

1200 M cool down run

Publish Post

March 1 WOD & some pics

WOD:

Strength Deadlifts 5-3-3-1

then 8 rounds for time:

15 ab mat sit ups

20 floor rollers (I'll explain)

300 m run