Saturday, September 3, 2011

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

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

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

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:

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

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

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

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: