WOD 11/01/11

OHS and Box Jumps!

Strength/Skill:

Squat Cleans

Met-Con:

10-9-8-7-6-5-4-3-2-1

DB Squat Clean

DB Push Press

Pistols

WOD 10/30/11

Happy Halloween!

Strength:
Squats 3-3-3-3-3

Met-Con:

5 Rounds for Time

400m Run

25 Sit-Ups

25 Double Unders

WOD 10/28/11

I think Brant loves Fran!

Strength:

Squats 5-5-5-5-5

Met-Con:

3-6-9-12-9-6-3

Overhead Squat

Box Jumps

WOD 10/27/11

Flip that tire Sidney!

Skill:

Kipping Pull-Ups

Met-Con:

Fran

21-15-9

Thrusters

Pull-Ups

WOD 10/26/11

Lindsy working on her Push Press.

Strength:

Weighted Push-Ups 3x Max Reps

Met-Con:

3 Rounds

Run 800m

25 Good Mornings

50 Double Unders

WOD 10/25/11

A nice Sunday Morning workout.

Strength:

Deadlift 5-5-5-5-5

Met-Con:

AMRAP 12 Ladder

Front Squat

Burpees

Complete 1 Front Squat and 1 Burpee for

the first round, 2 Front Squats and Burpees the

second, and continue through as many rounds as possible

in 12 minutes by adding 1 rept to each movement each round.

WOD 10/24/11

Carrie putting up the big numbers overhead!

Strength:

Pull-Ups 5x5

Met-Con:

4 Rounds for Time

10 Clean & Jerk

15 V-Ups

20 Squats

25 Double-Unders

WOD 10/21/11

Sidney and Brant flipping the tires.

Strength:

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

WOD Demo:

http://www.youtube.com/watch?v=InrOCLboGps

WOD 10/20/11

Fun with Turkish Get-Ups.

Skill:

Double-Unders

Met-Con:

21-15-9

Weighted Walking Lunges

DB Snatch (Right Arm)
DB Snatch (Left Arm)

Pull-Ups

WOD 10/19/11

Brennan Returns!

Strength:
Squat 3x12

Met-Con:
EMOTM for 15 Minutes
4 Cleans
6 Jumping Alternate Lunges

WOD 10/18/11

Lindsy and Jennifer doing sit-ups.

Skill:

Snatch Balance

Met-Con:

5 Rounds

10 Burpees Facing the Bar

10 Deadlift

WOD 10/17/11

Brant ejoying a plate carry.

Skill:

Running Form

Met-Con:

4 Rounds

200m Run

20 Pull-Ups

200m Run

20 Push-Ups

200m Run

20 Pull-Ups

200m Run

20 Squats

WOD 10/14/11

Sidney and Chris working with the barbell's.

Strength:

Snatch Balance 3-3-3-3-3

Met-Con:

AMRAP in 12 Minutes

5 Knees-to-Elbows

10 DB Snatch Right Arm

10 DB Snatch Left ARm

15 Box Jumps

WOD 10/12/11

Brant and Amber loving the DB Squat Cleans.

Strength:

Squat 3-3-3-3-3

Met-Con:

400m Plate Carry

50 Double Unders

40 Sit-ups

30 Push-ups

20 DB Push Press

10 Pistols

WOD 10/10/11

Carrie, Chris, and Sidney doing some work.

Strength:

Floor Press 5-5-5-5-5

Met-Con:

5 Rounds for Time

5 Cleans

7 Push Press

9 Front Squat

WOD 10/7/11

Brant Spent after Tabata Push-Ups.

Strength:

Deadlift 3x10

Met-Con:
21-15-9
Snatch

KB Swings



WOD 10/6/11

Sidney striking a Pose

Skill: 

Pistols

Met-Con:

Tabata Box Jumps
Tabata Bottom-to-Bottom Squats
Tabata Double-Unders
Tabata Push-Ups
Your score is the total reps for each movement.

WOD 10/4/11

Amber working hard on the Overhead Squat.

Strength:

Clean & Jerk 3-3-3-3-3

Met-Con:

5 Rounds for Time

10 Pull-Ups

15 DB Squat Cleans

20 Sit-Ups



WOD 10/3/11

Carrie, Sidney, & Chris doing Turkish Get-Ups.

Met-Con:

Run 1 Mile

3:00 rest

Run 800m

2:00 rest

Run 400m

1:00 rest

Run 200m

:30 rest

Run 100m