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

Friday, October 17, 2014

WOD - SATURDAY, OCTOBER 18TH 2014

* HAPPY BIRTHDAY KARISSA AND ROBYN!

OLYMPIC WARM-UP
1 MIN DOUBLES
30 V-UPS
20 PUSHUPS
10 LUNGES
REVIEW AND DRILL COMPLEX STANDARDS

OLYMPIC LIFTING
A. 17 MIN FIND 1RM SNATCH COMPLEX - REVERSE FROM LAST SAT
(GROUND/BELOW KNEE/ABOVE KNEE)

B. 17 MIN TO FIND 1RM CLEAN COMPLEX:
3 TNG POWER
2 PUSH JERKS
1 SPLIT JERK

C. 2 SETS ME PLANK HOLDS (65/45)

ENDURANCE WARM-UP
250M ROW
200M RUN
LEG KICKS/QUAD PULLS/SAMSON STRETCH

ENDURANCE CLASS
5 SETS EACH FOR TIME:
500M ROW
400M RUN SPRINT
- REST 5 MIN AFTER EACH SET

RESULTS FROM 10/17/14

Thursday, October 16, 2014

WOD - FRIDAY, OCTOBER 17TH 2014

NIT!

DAN!

DREA!

8TH GRADE DANCE????


WARM-UP
:30 SEC DOUBLES
10 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS
- SPEND 5-7 MIN ROLLING OUT/LAX BALL

WOD
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS
5-10-15-20-25
DEADLIFTS (155/105)


RESULTS FROM 10/16/14

RESULTS FROM 10/16/14