Archives for Aug,2012

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Aug31No Comments

WOD / FRIDAY AUGUST 31st

[HERO WOD]

“Josh”

For time:
21 Overhead squats 95/65
42 Pullup
15 Overhead Squat 95/65
30 Pullup
9 Overhead Squat 95/65
18 Pullup

Aug30No Comments

WOD / THURSDAY AUGUST 30th

[STRENGTH]
5X5 Strict Press

[WOD]
10 Min AMRAP
5 DL 315/220
25 DU

Aug291 Comment

WOD / WEDNESDAY AUGUST 29th

[WOD]

“Minute by Minute”
5 Min to find 1 Rep Max Hang Power Clean
Rest 1 Min
1 Minute Max Box Jump 24/20
Rest 1 Min
1 Minute max Muscle up
Rest 1 Min
1 Min Max Pistols (alternating leg)
Rest 1 Min
1 Min Max HSPU
Rest 1 Min
1 Min Max Double Under
Rest 1 Min
5 Min to find 1 Rep Max Hang Power Snatch

Aug28No Comments

WOD / TUESDAY AUGUST 28th

[STRENGTH]
4×3 Front Squat Linear

[WOD]
3 Rounds for time:
7 Body Weight Power Cleans
10 KBS 70/53
10 Burpees
2 Rope Climb

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you MUST not stay there, you must go BEYOND them.” —Bruce Lee

Aug27No Comments

WOD / MONDAY AUGUST 27th

[STRENGTH]
5×5 behind the neck jerk

[WOD]
Nicole
20 Min AMRAP
400 m run
Max pullups

**score is total pullups

Aug23No Comments

FRIDAY AUGUST 24th

[STRENGTH]
5×3 Back Squat Linear

[WOD]
3 Rounds
5 HSPU (Strict)
15 Squats

Rest 2 Minutes

3 Rounds
10 Plyo Pushups
10 Front Squats 135/95

Rest 2 Minutes

3 Rounds
10 WB Situps
10 KBS 70/53

Aug23No Comments

THURSDAY AUGUST 23rd

[SKILL]
DOUBLE UNDERS!

[WOD]
>Tabata< Row for Calories Pull up Ring Dip Weighted Lunges 45/35

Aug21No Comments

WEDNESDAY AUGUST 22nd

[STRENGTH]
5×5 press

[WOD]
Karen
150 wall ball shots 20/14

Aug21No Comments

TUESDAY AUGUST 21st

[STRENGTH]
Power clean 2 reps every minute on the minute for 8 minutes. 85% 1 rep max

[WOD]
12 min AMRAP
6 hang power clean 135/95
9 toes to bar
200 m sprint

 

Aug20No Comments

MONDAY AUGUST 20th

It’s not about perfect. It’s about EFFORT.
And, when you bring that effort every single day, that is where transformation happens.
That’s how change occurs.

Crush it today.

[STRENGTH]
5×5 bench press

[WOD]
Angry Annie
50.40.30.20.10
Double unders
Situps
Box jumps 24/20