Saturday, September 3, 2011
September's Birthday Bash Wod: Aaron W, Zuli, Julian, Robby C, Summer, Scott B, Tanya, Tiffanie
September's Birthday Bash Wod: Aaron W, Zuli, Julian, Robby C, Summer, Scott B, Tanya, Tiffanie
Many personal PR's were achieved along with some new records for the LeaderBoard. We topped it off with an enjoyable dinner at GrillSmith.
Friday, September 2, 2011
Pull Your Weight
Warm up: 400 m run;
10 pvc pass thrus, 10 squats, 10 push ups, 10 sit ups
Workout:
Shoulder press 8 x 3 @ 60-70%
every 30 s
Pull Your Weight
Warm up: 400 m run;
10 pvc pass thrus, 10 squats, 10 push ups, 10 sit ups
Workout:
Shoulder press 8 x 3 @ 60-70%
every 30 s
Thursday, September 1, 2011
Backside
Warm up: 3 x 10 sumor squats, lat lunges, mtn clmbrs
Skill: Box Squat (1 x 10, 1 x 5, 1 x3)
-sit on the box
-no bounching, touch and go
Backside
Warm up: 3 x 10 sumor squats, lat lunges, mtn clmbrs
Skill: Box Squat (1 x 10, 1 x 5, 1 x3)
-sit on the box
-no bounching, touch and go
Wednesday, August 31, 2011
400 Hell
Warm up: 600 m run, running drills to include 2, 50 m flying starts
Workout:
2 x 400 m for max speed/effort
5 min rest between
400 Hell
Warm up: 600 m run, running drills to include 2, 50 m flying starts
Workout:
2 x 400 m for max speed/effort
5 min rest between
Tuesday, August 30, 2011
Heavy Bench Day
Warm up: 200 m row, 5 clapping push ups, 10 swings 30#/20#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Heavy Bench Day
Warm up: 200 m row, 5 clapping push ups, 10 swings 30#/20#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Monday, August 29, 2011
Manslaughter
Warm up: 400 m run; tmu of hs holds / jumprope
Workout:
10 power cleans 185#/125#
15 burpees (clap b hind head)
800 m run
3 RFT
Manslaughter
Warm up: 400 m run; tmu of hs holds / jumprope
Workout:
10 power cleans 185#/125#
15 burpees (clap b hind head)
800 m run
3 RFT
Saturday, August 27, 2011
Max Out
Warm up: 800 m run, 20 push ups, 25 m walking lunges, 10 pull ups, 15 squat jumps
Workout:
Teams of 4-5
4 min max effort @ ea station
Max Out
Warm up: 800 m run, 20 push ups, 25 m walking lunges, 10 pull ups, 15 squat jumps
Workout:
Teams of 4-5
4 min max effort @ ea station
Friday, August 26, 2011
HAAM
Warm up: 400 m run, 10 pull ups, 15 push ups, 25 squats
Skill/focus: Back Squat
-1 x 10, 1 x 5
Workout:
w/ a partner
HAAM
Warm up: 400 m run, 10 pull ups, 15 push ups, 25 squats
Skill/focus: Back Squat
-1 x 10, 1 x 5
Workout:
w/ a partner
Thursday, August 25, 2011
Warm up: 3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
Warm up: 3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#
Skill/focus: BO Row
1 x 10, 1 x 5
Workout: