WOD 1/1/13

Katie and Tyler working on their Deadlifts

Strength:
Deadlift

1 Rep Every 15 Seconds for 5 Minutes @70-75%

Met-Con:

3 Rounds for Time

30 DB Snatch (15 Left, 15 Right)

20 DB Thrusters (10 Left, 10 Right)

WOD 12/28/12

Katie, Fouad, and Tyler putting in some meters on the Rowers.

Strength:
5x3 Snatch Grip Deadlift
5x3 Split Press

Alternate movements with a 1 minute rest between

the start of each set

Met-Con:
Row 3x1000m

or 

Run 4x800m

Rest 1:1

WOD 12/27/12

Katie and Tyler on the KB Swings

Strength:
Squat 3x10

Rest as needed between sets

Met-Con:

Max Push Press in 1 Minute (95#/65#)

Rest :30

3 Rounds of
40 Sit-Ups
20 Jumping Alternate Lunges

Rest 1 Minute

3 Rounds 

40 Sit-Ups

20 KB Swings
Rest :30

Max Rep Push Press in 1 Minute (95#/65#)

WOD 12/26/12

Strength:

Snatch 5x1 @80%, 5x1 @90%, 5x1 @80%

Rest :60 between each rep on the first set of 80% and the 90%

Rest :30 between each rep during the final 80%

Met-Con:
4 Minutes Max Rep Burpees
Rest 2:00
AMRAP 4 Minutes

20 Overhead Lunges (45#/25#)

10 KB Swings

Rest 2:00

2 Minutes Max Rep Burpees

WOD 12/20/12

12 Days of Christmas WOD:

To the tune of the 12 Days of Christmas move through the

following movements. For each day/movement you are counting down

all the way back to day 1.

1 Deadlift

2 Power Cleans

3 Push Press

4 Front Squats

5 Ring Rows

6 Box Jumps

7 Toes-to-Bar

8 KB Swings

9 Pull-Ups

10 Burpees

11 Calories on the Rower

12 Wall-Ball

WOD 12/17/12

Going overhead with Carrie and Jennifer

Strength:
Snatch 3x1 @ 80%, 2x1@ 85%, 2x1 @ 90% 5x1 @ 80%

Rest 60-90 Seconds between reps to 90%

Rest :30 seconds between reps on the final 5x1

Met-Con:
Elisabeth

21-15-9

Cleans
Ring Dips

WOD 12/14/12

Amber and Fouad working on their Cleans

Strength:
Squat Clean 1-1-1-1-1-1-1

Met-Con:

3 Rounds for Time

50m Farmers Carry

50 Double-Unders

50m Farmers Carry

5 Hang Power Cleans

WOD 12/13/12

Brant and Aamir getting up over the bar

Strength:
Floor Press 3-3-3-3-3

Met-Con:
4 Rounds

90m Shuttle Run (15m down, 15m back x3)
15 Pull-Ups
60m Shuttle Run (15m down, 15m back x2)

15 Push Press

30m Shuttle Run (15m down, 15m back)

Rest 1:1

WOD 12/12/12

Katie, Tyler, and Sidney rowing away

Strength:
Power Snatch

Every :30 for 4 Minutes
1 Rep @75%

Power Clean

Every :30 for 4 Minutes
1 Rep @75%

Met-Con:
Row 3x1000m

or

Run 3x800m

Rest 1:1

WOD 12/10/12

Amber showing a good front rack position as she prepares

for a Front Squat

Strength:
Squat

1x8 @70%, 1x5 @80%, 1x3 @85%, 1x2 @90@

Front Squat

7x2 @70%

Met-Con:

AMRAP 8 Minutes
8 Ring Dips
16 Kettlebell Swings

WOD 12/5/12

Jennifer and Carrie picking up some weight

Strength:
Deadlift 3-3-3-3-3

Met-Con:
EMOTM 12 Minutes
On Even Minutes perform 2 Clean & Jerks
On Odd Minutes perform 8 Burpees

WOD 12/4/12

Fouad and Aamir showing the rowers some love.

Strength:
Front Squats 3-3-3-3-3
3 Count pause at the bottom of the first rep

Met-Con:

2 Minute Row for Max Calories

Rest 1 Minute

AMRAP 4 Minutes

15 Push-Ups (with Hand Release)

10 Toes-to-Bar

Rest 1 Minute

AMRAP 4 Minutes
15 Jumping Squats

10 Pull-Ups

Rest 1 Minute

2 Minute Row for Max Calories

WOD 12/3/12

Jennifer and Carrie working on some Snatch technique

Strength:
EMOTM 5 Minutes
1 Power Snatch + 1 Hang Power Snatch

EMOTM 5 Minutes
1 Power Clean + 1 Hang Power Clean

Met-Con:

Run 4x400m, rest 2:1

or

Row 4x500, rest 2:1

WOD 11/29/12

Tyler and Katie doing some Push Press.

Think of pushing your torso through at the top of the press

to have a solid finish position

Strength:
Squat EMOTM 2 Reps @85%

Then

Front Squat Every 2 Minutes for 10 Minutes
2 Reps @85%

Met-Con:
Run 200m
9 Ring Dips
9 Push Press

Run 200m

7 Ring Dips
7 Push Press

Run 200m

5 Ring Dips

 Push Press

Run 200m

WOD 11/28/12

On the Wall-Ball, along with other squat movements,

we should focus on sitting back into our heels, pushing

our knees out over our feet, and keeping your chest tall.

Strength:

Deadlift 3-3-3-3-3

Met-Con:

5 KB Snatch (L & R Arm)

10 Wall-Ball

4 KB Snatch (L & R Arm)

15 Wall-Ball

3 KB Snatch (L & R Arm)

20 Wall-Ball
2 KB Snatch (L & R Arm)

25 Wall-Ball

1 KB Snatch (L & R Arm)

30 Wall-Ball

WOD 11/27/12

Brant working on the Snatch while Fouad works on his Cleans

With a 10 Minute Clock 

25 Burpees
With the remaining time work up to a

3RM Hang Snatch

Then

With a 10 Minute Clock

25 Burpees

With the remaining time work up to a 

3RM Hang Clean

Then

With a 10 Minute Clock

25 Burpees

With the remaining time work u to a

3RM Front Squat

WOD 11/26/12

Willie working on a heavy Thruster.  

Focus on keeping your elbows up, the bar on your 

delts, and exploding at the top of the squat to 

drive the barbell overhead

Strength:
Floor Press 3-3-3-3-3

Met-Con:

3 Rounds for Time of

7 C2B Pull-Ups

14 Thrusters

21 T2B

WOD 11/21/12

Squat Deep...

Strength:
Squat
EMOTM for 5 Minutes
2 Reps @ 80%

Front Squat

Every 2 Minutes for 10 Minutes
3 Reps @ 75-80%

Met-Con:
Row 1k
100 Double-Unders
Row 500m

WOD 11/20/12

Katie and Carrie doing some banded Pull-Ups

Strength:
1RM Snatch

Met-Con:
3 Rounds

5 Over the Box Jumps +Lateral Jump

15 KB Swings
5 Over the Box Jumps + Lateral Jumps
15 Pull-Ups

Rest 1:1

WOD 11/19/12

Brant and Aamir working on heavy Clean & Jerks

Strength:

1RM Clean & Jerk

Met-Con:
4 Rounds

5 Front Squat

10 KB Push Press

50m Sled Push

WOD 11/15/12

Deadlifts and Burpees.  Is there a more fun combination?

Total:
1 RM Shoulder Press

1 RM Back Squat

1 RM Deadlift

Compare to 3/5/12

WOD 11/14/12

Amber and Aamir working on their jump rope skills.

Strength:

Weighted Pull-Ups 3-3-3-3-3

Met-Con:

AMRAP 10 Minutes

50 Double-Unders
15 Push-Ups

WOD 11/13/12

Brant and Aamir facing off on Cleans

Strength:
15 Minutes to find your Power Clean 1RM

Met-Con:
With a 12 minute clock, complete the following:
Run 800m

3x Max Rep Dips

Then run 800m

WOD 11/12/12

Saad and Sidney practicing the Snatch

Strength:

15 Minutes to find your 1RM Power Snatch

Met-Con:

15-12-9-6

Pull-Ups

Front Squats

WOD 11/7/12

A lot of Power Cleans

Strength:
Snatch  

2x2 @ 70%, 2x2 @80%, 2x1 @90%, 

2x1 @95%

Met-Con:

"DT"
5 Rounds

12 Deadlift
9 Hang Power Clean

6 Push Jerks

Compare to 6/12/12

WOD 11/6/12

Amber, Sidney, and Saad with the 1-Arm Overhead Carry

Strength:
Push Press 3-3-3-2-2-1-1

Met-Con:
30 KB Swings

then

3 Rounds

50m Overhead Plate Carry
15 Toes-to-Bar
then
20 KB Swings

WOD 11/5/12

Fouad and Aamir working up to some heavy squats

Strength:
Squat 2x5 @80%, 2x3 @85%, 3x1 @90%

1x1 @95%

Met-Con:
3 Rounds
Run 400m
15 Pull-Ups
10 Deadlift

WOD 11/1/12

Dips and Pull-Ups with Katie, Tyler, and Aamir

Strength:

Shoulder Press 2-2-2-2-2-2-2

Met-Con:

AMRAP 7 Minutes
7 Pull-Ups

7 Dips

21 Double-Unders

WOD 10/31/12

Fouad, Carrie, and Jennifer learning how much fun

Jumping Squats can be!

Strength:
EMOTM for 10 Minutes
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk

@80% of 1RM

Met-Con:
3 Rounds
10 KB Snatch +OH Lunge (right)

10 KB Snatch +OH Lunge (left)

20 Burpees
30 Jumping Squats

WOD 10/26/12

Aamir working on Cleans from the blocks

Strength:

Clean & Jerk

2x2 @70%, 2x2 @80%, 2x1 @90%, 2x1 @90%

4x1 @80%

Met-Con:

4 Rounds

15 Pull-Ups

Run 200m

20 Wall-ball

Rest 1:1

WOD 10/24/12

Lilly joining Carrie and Sidney on a Row

Strength:

4x Max Effort Handstand Holds
Rest 2:00 between attempts

Met-Con:

20 Toes-to-Bar

15 KB Thrusters
Row 1k
15 KB Thrusters
20 Toes-to-Bar

WOD 10/23/12

Sidney and Saad look on as Brant works on his Snatch technique

Strength:
EMOTM 10 Minutes
1 Power Snatch + 1 Hang Squat Snatch

Met-Con:

Nancy
5 Rounds
Run 400m
15 Overhead Squats (95/65)

WOD 10/22/12

Aamir and Saad working the heavy Front Squats

Strength:

Front Squat
5x1 @75% rest :30 between sets
4x1 @80% rest :45 between sets

3x1 @ 85% rest :60 between sets

3 Rounds
12 Deadlift
24 Burpees

WOD 10/17/12

Katie, Tyler, and Aamir working on the pull-up rack

Strength:

Hang Clean 2-2-2-2-2-2-2

Met-Con:
3 Rounds

7 DB Shoulder Press
10 Good Mornings

20 Barbell Step-Ups

10 Pull-Ups

WOD 10/16/12

Brant and Ronnie enjoying time with the barbells and rowers!

Strength:

Squat

5x1 @75% (rest :30), 4x1 @80% (rest :45), 3x1 @85% (rest :60)

Met-Con:

3 Rounds
Row 500m

75 Double-Unders

WOD 10/15/12

Lindsy taking the bar overhead

Strength:

Snatch 

2x2 @70%, 2x1 @75%, 2x1 @85%, 2x1 @90%

4x1 @75%

Rest 1 Minute Between Sets

Met-Con:
3 Rounds of

1 Minute Max Push-Ups

1 Minute Max Front Squats

1 Minute Max Pull-Ups

Rest 1 Minute Between Rounds

WOD 10/10/12

KB Swings and Box Jumps with Jennifer and Carrie

Strength:
Front Squat

10 Minutes to find your 1RM
then EMOTM for 10 Minutes 1 Rep at 80%

Met-Con:

4 Rounds

5 Push Jerks
10 Burpee Box Jumps

15 KB Swings

WOD 10/9/12

Carrie is always down for an early morning run.

Strength:

Floor Press 5-5-5-5-5

Met-Con:
Run 1 Mile
30 Pull-Ups
30 Dips

WOD 10/8/12

Aamir loves to do pull-ups!

Strength:
Snatch 7x1 - rest :60 between lifts
Clean 7x1 - rest :60 between lifts

Met-Con:

3 Rounds

5 Split Shoulder Press

Max Strict Pull-Ups
10 Front Squats
10 Good Mornings
Rest :30 between each movement

WOD 10/5/12

Showing the Paralettes and Rings some love...

Strength:
Death by Dips (Rings or Paralettes)

Perform 1 dip the first minute, 2 the second,

3 the third, and continue until you cannot complete

the reps for that minute

Met-Con:
4 Rounds of

3 Hang Power Clean

6 Box Jumps

12 T2B
Run 100m

Rest 1 Minute

WOD 10/4/12

Amber, Aamir, and Brant getting under the bars.

Strength:

3x5 Drop Snatch

Skill:
10 Minute Handstand/Handstand Walk Practice

Met-Con:

4 Rounds
20 Jumping Squats (w/ Barbell)
15 KB Push Press

10 Pull-Ups

WOD 10/2/12

Jennifer, Fouad, and Aamir getting in some squats

Strength:

Squat 

1x5 @75%, 1x3 @80%, 3x3 @80%

Rest 2:00 between sets

Met-Con:
4 Rounds
7 Dynamic Push-Ups

Row 500m

Rest 1:1

WOD 10/1/12

Carrie working on her Clean

Strength:
5x2 Hang Snatch
5x2 Hang Clean

Rest :60 between sets

Met-Con:
3 Rounds of 

10 DB Shoulder Press

10 C2B Pull-Ups

10 Barbell (front rack) Step-Ups

10 Good Mornings

Rest :30 between each movement

WOD 9/28/12

Aamir working on his Push Jerk

Strength:
10x1 Hang Clean + 1 Push Jerk
:60 rest between lifts

Met-Con:

4 Rounds

10 Front Squat @60% of 1RM
Run 400m
Rest 1:1

WOD 9/25/12

When coming up on the Front Squat we want to keep our chest 

tall and drive our elbows up towards the ceiling

Strength:
Front Squat

Work up to a 1RM then 5x2 @90%

Met-Con:
AMRAP 10 Minutes
Run 400m

15 Push Press

WOD 9/24/12

Sidney and Desire moving through some Burpees

Strength:
3x Max Strict Pull-Ups
3x Max Ring Dips

Alternate movements with a 1 minute rest

between each set

Met-Con:
AMRAP 12 Minutes
7 Deadlift
25 Burpees

WOD 9/19/12

Brant working the squat...

Strength:
Squat 

8@65%, 5@70%, 2x5@75%, 3@80%
2:00 Rest between sets

Met-Con:
7 Rounds

Row 20 Calories
5 Clean & Jerk

Rest the exact time it takes you to complete

the previous round

WOD 9/18/12

Jennifer and Carrie watching each other work on their Snatch

Strength:
3-3-3-3-3 Snatch Balance

Met-Con:
Run 400m
21 Pull-ups
12 KB Thrusters
Run 400m
15 Pull-ups
9 KB Thrusters
Run 400m
9 Pull-ups
6 KB Thrusters

WOD 9/17/12

Amber and Carrie working on their Push Jerk

Strength:

15 Minutes to find you 1RM Clean & Jerk

Met-Con:
AMRAP 7 Minutes
7 Front Squat

10 Burpees
Then immediately go for a max distance 2 Minute Row

WOD 9/13/12

Rowing during the team WOD at the NTSE Cookout

Strength:
Barbell Turkish Get-Ups 3-3-3-3-3

Met-Con:
Christine

3 Rounds for Time of
Row 500m
12 Bodyweight Deadlifts
21 Box Jumps