Friday, October 24, 2014

WOD - SATURDAY, OCTOBER 25TH 2014

OLYMPIC LIFTING WARM-UP
500M ROW
20 STRICT T2B
10 LUNGES
10 HSPU
REVIEW AND DRILL LIFTS AND STANDARDS


OLYMPIC LIFTING 
A. 17 MIN FIND 1RM SQUAT SNATCH COMPLEX (GROUND/BELOW KNEE)

B. 17 MIN FIND 1RM CLEAN COMPLEX 
2 TNG SQUAT CLEANS
1 PUSH JERK
2 SPLIT JERKS

C.  50 V-UPS FOR TIME


ENDURANCE WARM-UP
400M RUN
20 SITUPS
10 BURPEES

ENDURANCE WOD
"TABATA" ( 8 ROUNDS :20 ON :10 OFF)
WALLBALL SITUPS (20/14)
KB SWINGS (53/35)
BURPEES
10M SPRINTS

* COMPLETE ALL 8 ROUNDS AT 1 STATION THEN MOVE TO NEXT MOVEMENT - 
* 1 MIN REST BETWEEN MOVEMENTS


Thursday, October 23, 2014

WOD - FRIDAY, OCTOBER 24TH 2014




CHARLIEEEEEEEE!!!!


WARM-UP
:30 DOUBLES
3 SETS 1 MIN ON 1 MIN OFF PLANK HOLDS - GO AHAP
REVIEW AND DRILL POWER CLEANS

WOD
15 POWER CLEANS (135/95)
100 DOUBLES
12 POWER CLEANS (155/105)
100 DOUBLES
9 POWER CLEANS (185/135)
100 DOUBLES
6 POWER CLEANS (225/155)

RESULTS FROM 10/23/14



Wednesday, October 22, 2014

WOD - THURSDAY, OCTOBER 23RD 2014

ED!

IS EIDENS PROPOSING?

THEN THIS HAPPENED!


WARM-UP
400M RUN
10 AIR SQUATS
10 WALLBALLS
10 BOX JUMPS
REVIEW AND DRILL PUSH JERKS

STRENGTH
FIND 3RM PUSH JERK

WOD
3 ROUNDS EACH FOR TIME
400M RUN
20 BOX JUMPS (24/20)
20 WALLBALLS (20/14)

*REST 2 MIN AFTER EACH ROUND
* SCORE BEST AND WORST ROUND

RESULTS FROM 10/22/14

Tuesday, October 21, 2014

WOD - WEDNESDAY, OCTOBER 22ND 2014

BANEGAS IN THE CLASSIC CROSSFIT REST POSE!


WARM-UP
200M RUN
10 PUSHUPS
5 BURPEES
MOBILITY DRILLS
REVIEW AND DRILL POWER SNATCHES


WOD
AMRAP 30
1 STRICT HSPU (6"/4")
2 POWER SNATCHES (115/75)
3 BURPEES





Monday, October 20, 2014

WOD - TUESDAY, OCTOBER 21ST 2014

KENNY AND AJ TANDUM LUNGING! THESE GUYS ARE UNREAL.

JP! STUD!!!!!


WARM-UP
400M RUN
3 SETS
30 CRUNCHES
10 SIDE BENDS (70/53)
REVIEW AND DRILL VERTICAL HANG SQUAT CLEAN

STRENGTH
FIND 3RM HANG SQUAT CLEAN FROM VERTICAL POSITION

WOD
EMOM 20 MIN
EVEN = 200M RUN
ODD = 10-15 PULLUPS

RESULTS FROM 10/20/14

Sunday, October 19, 2014

WOD - MONDAY, OCTOBER 20TH 2014

MARCO THE MAN!!!

WARM-UP
1 MIN DOUBLES
1 LAP WALKING LUNGES AROUND RIG
50-VUPS
10 KB SWINGS (LIGHT AND WORKOUT WEIGHT)
REVIEW AND DRILL PISTOLS AND MODIFICATIONS


STRENGTH
BACK SQUATS
5X3@90% OF 3RM

WOD
AMRAP 10 MIN
30 DOUBLES (50 SINGLES)
15 KB SWINGS (53/35)
10 PISTOLS (20 LUNGES AS ALTERNATE)

RESULTS FROM 10/19/14

Saturday, October 18, 2014

WOD - SUNDAY, OCTOBER 19TH 2014

* HAPPY BDAY GREG AND BRUCE!

WARM-UP
200M RUN
1 MIN DOUBLES
10 BURPEES
BOX JUMP OVERS PRACTICE

WOD
4 ROUNDS FOR TIME
800M RUN (MUST RUN TOGETHER)
40 PULLUPS
30 BOX JUMP OVERS (30/24)
20 PUSHUPS

* BREAK UP REPS ANYWAY YOU WANT!

RESULTS FROM 10/18/14

RESULTS FROM 10/18/14