Archive for December, 2010

WOD – Dec. 23, 2010

Posted: December 23, 2010 in News, WODs
Tags: , , , ,

 

WOD – “12 Days of Chrismahanukwanzakah”

1. Power Snatch (90 % of 1 RM)

2. Handstand Push-Ups

3. Toes-to-Bar

4. Slam Balls

5. Wall Balls

6. Box Jumps

7. Pull-Ups

8. Burpees

9. KB Swings

10. Pistols (5/leg)

11. Clapping Push-Ups

12. Calories of Rowing

WOD – Dec. 22, 2010

Posted: December 22, 2010 in News, WODs
Tags: , , , ,

WOD

1 Rep Max Snatch, then

 “Randy”

75 Pound Power Snatch, 75 reps  for time

WOD – Dec. 21, 2010

Posted: December 21, 2010 in News, WODs
Tags: , , , ,

 

 

WOD – “Goat Day”

Choose any 2 or 3 movements you don’t like or would like to improve.

Create your own WOD around them.

AMRAP 15

WOD – Dec. 20, 2010

Posted: December 20, 2010 in News, WODs
Tags: , , , ,

WOD

Back Squat 3-3-3-3-3 Reps

 

WOD – Dec. 17, 2010

Posted: December 17, 2010 in News, WODs
Tags: , , , ,

WOD – Team Challenge

2:00 AbMat Sit-ups (3 athletes working)

Plank Holds – Add 35 (Men) or 25 (Women) pound plates every 30 seconds

3K Row (2 athletes working)

200 Push-Ups (1 athlete working at a time, 3 athletes can participate)

Team Relay: Kettlebell Carry, Walking Lunges with weight, Bear Crawl, Sprint

25 Burpees for Time

WOD – Dec. 16, 2010

Posted: December 16, 2010 in News, WODs
Tags: , , , ,

 

WOD

3 rounds for time of:

10 Weighted Pull-ups

30 Back Extensions

500 m Row with no straps

The Top 10: Leo – 10:57, Chris H – 11:50 (15 lb. vest), Nicci – 12:56, FU – 13:04, Molly – 13:09, Liz – 13:32, DK – 13:45, Erin – 14:13, Emily – 14:22.  NH – 14:50

WOD – Dec. 15, 2010

Posted: December 15, 2010 in News, WODs
Tags: , , , ,

 

WOD

Shoulder Press 1-1-1-1-1 Reps

Push Press 3-3-3-3-3 Reps

Push Jerks 5-5-5-5-5 Reps

WOD – Dec. 14, 2010

Posted: December 14, 2010 in News, WODs
Tags: , , , ,

 

WOD

3 Rounds for Time of:

10 Deadlifts

30 GHD Sit Ups or 50 AbMat Sit Ups

The Top 10: Chad – 4:55 (275), AJ – 4:55 (225), Greg – 4:55 (165), Emily – 5:04 (85), Erin – 5:14 (115), Kendra – 5:21 (85), Janet – 5:24 (115), Nicci – 5:44 (75), Matt M – 5:45 (225), Matt B – 5:48 (135)

WOD – Dec. 13, 2010

Posted: December 13, 2010 in News, WODs
Tags: , , , ,

 

WOD

Running Clinic with Dr. Romanov, then

3 Rounds for Time of:

400 m Run

21 Burpees

WOD – Dec. 10, 2010

Posted: December 10, 2010 in News, WODs
Tags: , , , ,

WOD

3 Rounds for Time of:

400 m Run

15 Pull Ups

50 Squats

15 Pull Ups

The Top 10: Chad W – 12:07, J Blanch – 14:55 (Jumping Pull Ups), MS – 15:06 (Jumping Pull Ups), Janet – 15:28 (Jumping Pull Ups), Matt – 15:46 (Jumping Pull Ups), Angela – 16:08 (Jumping Pull Ups), Tom – 16:10, Greg – 16:24, Michael – 16:30, Lyn – 16:36 (Jumping Pull Ups)