thursday 12/29/11

• 4 rounds
• 
  
• 5 ring dips (triple if dips are on box or paralletes)
• 10 deadlifts (185 / 125)
• 15 burpees
• 20 dubs (60 singles)

12/28/11

• SWOD
• 
  
• 15 Min AMRAP
• 
  
• 3 power snatch (135 / 95)
• 7 OHS (same weight)
• 500 M run
•  

12/27/11

• SWOD
• 
  
• 4 rounds
• 
  
• 50 M OH Lunge (45 / 25)
• 10 C2B pullups
• 20 Push ups (hand release)
• 100 M run with same plate

Fight Gone Bad

• SWOD
• 
  
• then... FIGHT GONE BAD!
• 
  
• 3 Rounds:
• 
  
• Wall-balls (20/14), 10 ft target (Reps)
• Sumo DLHP (75 / 45) (Reps)
• Box Jump, 20" (Reps)
• Push-press, 75 / 45) (Reps)
• Row (Calories)
• 
  
• In this workout you move from each of five stations after ONE minute.The clock does not reset or stop between exercises for a total of 5 minutes
• 
  
• One MIN break between each round of 5 minutes. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"Happy birthday Wendi"

• SWOD 
• 
  
• then...
• 
  
• 4 rounds
• 
  
• 7 Push Jerk (155 / 105)
• 15 Box Jumps (24" / 20")
• 750 M run

Prowler Team Work

• Strength WOD
• 
  
• then...

• teams of 2 or 3
• 
  
• in 2 minutes
• partner #1 does 100M then tags partner #2 for 100M sprint
• 
  
• Once both are done they will do a prowler pull 25 ft each. and as many burpees (together) as possible until time is up. You will get a 2 minute break. Repeat 5 times.

hang clean/pullup/situp

• 5 rounds
• 
  
• 7 hang power cleans
• 14 pullups
• 21 med ball situps
• 
  
• Cool Down: stretching

Diane 12/19/11

• Strength WOD
• 
  
• then...
• 
  
• Diane
• 21-15-9
• Deadlifts (225 / 155)
• HSPU
• 
  
• Cool Down: band stretch

"Trevor"

25 Pullups

100 M run

50 wall ball shots

100 M run

25 Pullups

100 M run

"Get hard-core"

• Strength WOD
• 
  
• then...
• 
  
• 20 Toes to Bar
• 30 Box Jumps (30 / 24)
• 100 Air Squats
• 30 Box Jumps
• 20 Toes to Bar
• 
  
• cool down: 100 partner med ball situps

Happy Birthday Alicia! Clash WOD #1

• FOLLOW EACH EXERCISE WITH 5 BAR FACING BURPEES (The "Leash" Burpees are optional!)
• 
  
• 12 – Thrusters (135/95 for all exercises)
• 12 – SDLHP
• 12 – Push Jerk
• 12 – OHS
• 12 – Front Squat
• 
  
• Immediately after last burpee, you end the WOD with 750M run

Tueday Metcon

Skill: 15 min of pullup practice

5 rounds

3 Clean (power or squat) (225/155) (if scaled, go as heavy as possible)
40 Dubs (Double Unders)
250 M run

"Nate"

• Complete as many rounds in 20 minutes as you can of:
• 
  
• 2 Muscle-ups (sub 6 pullups & 6 dips)
• 4 Handstand Push-ups 
• 8 American Kettlebell swings (70 / 53)

Friday Fun

• 10,9,8,7,6,5,4,3,2,1
• 
  
• knees to elbows 
• sumo DLHP 
• mountain climbers (count is per leg, so double)

Run Trial + Clean & Jerk time

• 1 Mile or 1K Time trial
• 
  
• rest 10 minutes from the last person coming in
• then...
• 
  
• Clean and Jerk ladder going up every minute (135 / 95)
• 
  
• ex: first min, 1 C&J
• min 2, 2 C&J
• min 3, 3 C&J...increasing until you can no longer get the reps within the minute

DL / pushup / DU's

• 5 rounds
• 
  
• 10 DL (225 / 145)
• 20 pushups
• 30 double unders

"Front Squats and HSPU"

• Strength WOD
• 
  
• 21-15-9
• Front Squats (165 / 115)
• HSPU
• 
  
• then Cool Down

Happy Birthday Andrea

• Teams of 2 or 3
• 
  
• Partners will rotate once the prowler is back to starting spot.
• 
  
• Partner #1 will do 50M prowler push (high bar) 
• 
  
• Partner #2 will do as many KB american swings as possible (55 / 35)
• 
  
• Partner #3 will do as many box jumps as possible (24"/20")
• 
  
• teams are done once each partner has done prowler 6 times. Each team MUST add up all the KB Swings and Box Jumps for highest total score.

Tabata Time!

• 8 times each exercise 
• 20 seconds work, 10 second break
• 
  
• Weighted Jumping Lunges (45/25) 
• Dips or Ring Dips 
• Plank Holds

Thirsty Thursday 12/1

• 5 rounds
• 
  
• 7 Push Press (95 / 65) 
• 25 ab mat situps (no ball) 
• 500 M run