11-26-13

 Strength:

Back Squat 

5x5 3x3 1x1 till 1RM

Metcon:

4 Rounds 

200m Run or 250m row (if inclement weather) 

5 Wall Walk Ups

20 Double Unders 5:1

11-25-13

Metcon: 

AMRAP-12 min

12 GHD Situps

9 Ring pushups

6 Log Vipers

Strength:

Push Press

3-3-3-3-3-3-3

11-22-13

Strength:
Work up to 1RM of bench press

Metcon: 
Come out tomorrow to see what the winners of the "On The Spot Challenge" have chosen as a WOD! Very good workouts scheduled!

11-21-13

Skill:
Pick a goat (weakness) and work on it for 15 minutes
i.e.- HSPU, DUs, snatch, OH squats, box jumps, etc. 

Metcon 1:
9-15-21
KB swings (24kg/16kg)
T2B

-rest 5 min-

Metcon 2:
21-15-9
Burpees 
OH squat 

Record total time for all. 

Trainers
5am-Daniel
9:15am-Joseph 
5:15 & 6:15-Raven

11-20-13

Row 1:1
250 x 4
500m x 2
1000m x 1

Metcon:
30 Thrusters
3 Rope Climbs
20 Thrusters
2 Rope Climbs
10 Thrusters
1 Rope Climb

Set a PR today.

11-19-13

Strength:
Strict Press
5-5-5-5-5

Metcon:
"Diannie"
50-40-30-20-10
Deadlifts (75/50)
DUs

You can only measure your strength through performance, not from opinion.

11-18-13

Strength:
Squat Cleans
3x3x3x3x3x3

Metcon:
For time:
15-12-9-6-3 
Chest to bar pull-ups
Abmat Situps
Ring Dips

Post times and weights to forum.

11-15-13

Skill:
15 min of work on:
Rope climbs
Handstand walk
DUs

Metcon:
5 RFT:
100m sled pull (200/110)
15 Axel bar thrusters (75/45)

Post-metcon:
On The Spot Challenge

From now on, Friday is the only day of the week we will be having an "On The Spot" Challenge that will allow anybody in class to attempt a worthy task. If successful, that person can make up next Friday's workout.

Wear proper attire for today's workout.

11-14-13

Strength:
Push Press
3x3x3x3x3x3

Metcon:
3 RFT:
20 Slam Balls 50/30
20 Double Unders
20 cal on Airdyne

*On the airdyne
1st round-just use arms
2nd round-just use legs
3rd round-use both

11-13-13

Strength:
Snatch-grip dead lifts
5-5-5-5-5-5

"Angie"
100 pull-ups
100 pushups
100 sit-ups
100 air squats
For Time
Complete all reps of each exercise before moving to the next.

"Perseverance is failing 19 times and succeeding the 20th." - Julie Andrews

11-12-13

Strength:

Front Squat 

5x5, 3x3, 1x1 till 1RM is reached 

Metcon

4 Rounds for time:

50m Sprint

10 T2B

10 KB Swings

11-11-13

Strength
2x2x2x2x2x2 
Weighted Pull-ups or Strict Pull-ups if unable to do weighted.
Metcon:
For Time
42 Calorie Row
21 Deadlifts
30 Calorie Row
15 Power Cleans
18 Calorie Row
9 Clean & Jerk

Happy Veterans Day!

11-8-13

Strict Press
5-5-5-3-3-3-1-until 1RM is achieved

Metcon
For time:
30 Thrusters (95/65)
3 rope climbs
20 thruster (95/65)
2 rope climbs
10 thrusters (95/65)
1 rope climb

For those who cannot climb rope to the 15' mark, multiply the reps x3 and do rope pulls from ground to standing position. So 3 rope climbs= 9 laying to standing climbs for the first go round, 2=6, 1=3. 

"Always raise the bar. Never settle for greatness, because you won't be there for long if you do." - Unknown

"If you are constantly looking for gratification from others, then you aren't doing it for yourself." - Unknown

Stay thirsty my friends. 

11-7-13

Gymastic:
Take your time and focus on technique
2x:
20 Diamond Pushups
20 Jumping Lunges-knee touches ground before each jump
40 V-Ups
5 wall walks into handstand holds until hips are touching wall 
*Advanced-after hips touch wall, attempt to HS walk away from wall

Metcon:
Partner "DT"
5 Rounds for time:
12 Dead lifts
9 Hang cleans
6 Push jerks
155/105

First person finishes their round, and then the partner does their 27 reps. That's one round. Each person has their own bar. Try to go unbroken. 

Cash out:
50 DUs or 200 SUs for time

11-6-13

Strength:
Muscle Snatch 
3-3-3-3-3-3-3

Metcon:
"Rowing Nancy"
5 Rounds:
400m Row
15 OH Squats (95/65)

"It never gets easier. You just get better." - Unknown

Post times and weights to forum.

11-5-13

Skill:
Double unders
Start with 5 reps on the first minute. Add 5 reps each successful minute. 

Metcon
Tabata:
-Row (cal)
-KB swings (reps)
-Box Jumps (reps)
-Burpees (reps)

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

11-4-13

Strength:
Front Squat
5-5-5-5-5
3-3-3-1

Metcon
For time:
100 wall balls
80 Push ups
60 Pull-ups
40 GHD Sit-ups
20 Ring Dips

Post weight and times to forum.