Monday 2/22/2010

SECTIONALS THIS WEEKEND IN MONROE!!!

Warm-up:

800m Run

10x PVC O-H Squat

10x PVC Pull Through

10x Back Ext

10x GHD Sit ups

WOD:

Every minute on the minute complete a short sprint and as many shoulder to overhead movements as possible.

-Sprint

-AMRAP Shoulder to overhead

*every minute x8

BUST THROUGH THE WALL FOR TIME!!

Rearranged the floor and eliminated those stupid bubbles!!

The beginnings of the doorway into the new space.

Saturday 2/20/2010

Warm-up:
x25 Double Unders
x25 Jumping Pull ups
x25 PVC Pass Throughs
x25 Sit ups

x3

WOD:

800m Run
21 Deadlift
21 HSPU

800m Run
15 Deadlift
15 HSPU

800m Run
9 Deadlift
9 HSPU

Friday 2/19/2010

Warm-up:

15x PVC Pass through

15x PVC Squats

15x PVC OH Squats

15x PVC Good Mornings

15x Sit ups

x3

WOD:

-TABATA-

DB Squat Cleans

Knees to Elbows

Push Press

Pull Ups

Thursday 2/18/2010

WOD:

5 min Row for Calorie

4 min of Push ups

3 min of Hang Squat Snatches

2 min of Pull ups

1 min of Air Squat

-3 rope climes must be completed before end of final minute at any point in WOD.

Wednesday 2/17/2010

Warm-up:
400m Run
15x Sit up
15x Push up
15x PVC pass through
15x Wall Balls

x3

WOD:
Row 500m
15x KB Swing
15x Back Squat Box Jump 45/65

Run 400m with plate 35/45
15x KB Swing
15x Back Squat Box Jump 45/65

Row 500m
15x KB Swing
15x BSBJ

Run 400m with Plater
15x KB Swing
15x BSBJ

Tuesday 2/16/2010

Warm-up:
500m Row
10x Good Mornings
15x Back Ext.
15x Jumping Pull ups

WOD:
500m Row

21-15-9
Burpees
Bulgarian Lunges
Shoulder Press
Back Squat

500m Row

Monday 2/15/2010

WOD:
-Begin with 10 Burpees. Every minute following the burpees each movement is attempted, but when the minute expires 10 more burpees must be completed before resuming. Ulternating burpees and lifting movement will continue each minute until each set of 20 is completed.

20x Thrusters
20x SDHP
20x OH Squat
20x Front Squat

Rest 10 min.
-----------------------------------
As many Clean and Jerks in 5 min.

Saturday 2/13/2010

WOD:
12x Thrusters
15x Burpees
18x Floor Wipers
21x KB Swing

x3

Friday 2/12/2010

Warm-up:
500m Row
15x OH squat
15x Push up
15x Sit-up

WOD:
800m Run

12x SDHP 95/135
50x Lunges
*15 Pull ups
12x Hang Cleans
50x Lunges
*15 Pull ups
12x Snatch Grip DL
50x Lunges
*15 Pull ups

800m Run

Thursday 2/11/2010

Warm-up:
800m Run
15x Lunges (each leg)
10x PVC Pass Through
5x Burpees

x3

WOD:
115/135
5x Shoulder to over head
10x Burpees
x5

-rest 3 min-

TABATA
Max box jump
Double Unders

Wednesday 2/10/2010

Warm-up:
400m Run
10x Lawn Mowers
10x DB Press
10x Back Ext.
10x Pull up

x3

WOD:
AMRAP 8 min
5x Pistols (5 each leg)
8x Box Jumps
10x DB Thrusters

-Rest 2 min-

AMRAP 8 min
5x Ring Dips
8x Knees to Elbows
10x Push Ups

-Rest 2 min-

AMRAP 6 min
5x Windshield wipers
8x Supermans
10x Situps

Tuesday 2/9/2010

WOD:
800m Run
10x Man Makers
20x Ball Slams
10x Toes to Bar

x3

Monday 2-8-2010

TWO ROUNDS OF TABATA

WOD:
-Round 1-
Deadlift
Burpees

Rest 1 min.
x2

-Round 2-
Run 200m
x6

Saturday 2-6-2010

Warm-up:
500m Row
10x pull ups
20x Med ball Cleans
20x Back Ext.
x3

WOD:
"EVA"
5 Rounds for time
800m Run
30x KB Swings
30x Pull ups

Friday 2-5-2010

"to give anything less than your best is to sacrifice a gift"-prefontaine

WOD:
3 Rounds for time
400m Run
30 wall balls
30 Box Jumps

Thursday 2-4-2010

Warm-up:

400m Run

x15 Lunges (each leg)

x15 Back Extension

x15 PVC Thrusters

WOD:
250m Row

21-15-9

Thrusters 85/115

KB Swing -or- Burpee Jumps

250m Row

Wednesday 2-3-2010

Warm-up:

1000m Row

------------------------

10x PVC Pass Through

10x OHS

10x KB HighPull

x3

WOD:
20x Pull up

30x Push UP

40 Sit up

50 Squat

x5

Tuesday 2-2-2010

WOD:
AMRAP 9 Min.
15x Deadlift
12x Hang Power Clean
9x Front Squat

-rest 3 min-

AMRAP 9 Min.
6x Hang Power Snatch
9x OHS
12x Back Squat

Monday 2-1-2010

Warm-up:
500m Row
---------------
10x Wall Balls
10x toes to bar
10x Push ups
10x Sit up
x3

WOD:
21-15-9
DB Clean 15/35
Push Press 65/95
Pull Up