WOD 2/1/12

Jennifer jumping on the big tire during a team

WOD with Amber.

Strength:

Shoulder Press 5x5

Met-Con:

AMRAP 8 Minutes

5 Ring Push-Ups

5 Burpees

5 Tire Jump Through

WOD 1/31/12

Chris working on his ring dips.

Strength:

Ring Dips 5x5

Met-Con:

EMOTM for 10 Minutes
5 OHS

5 Knees to Elbow

WOD 1/30/12

Sara, Taylor, and Sidney working through

high rep sit-ups.

Strength:

Pull-Ups 5x5

Met-Con:

3 One Minute Rounds

Squats

Sit-Ups

KB Swings

Double Unders

1 minute rest

With this workout you will work max reps for each movement

for one minute.  At the call you will move on to the next movement

and perform max reps.  There will be stations set up for each of

the 4 movements.  You will keep track of your total reps

WOD 1/27/12

Willie going heavy on the Deadlift.

Strength:

Deadlift 3-3-3-3-3

Met-Con:

3 Rounds for time

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Squats

WOD 1/26/12

Amir and Sidney doing some mobililty work by 

hanging out in the bottom of a squat.

Skill/Strength:

Cleans

Met-Con:

Death by Cleans

Perform 1 Clean the first minute, 2 the second,

3 the third, etc. until you cannot complete the number

of reps for that minute

WOD 1/25/12

Amber is up and running again!

Strength:

Push Press 3-3-3-3-3

Met-Con:

Run 400m

21-15-9

Wall-Ball

Double Unders

Run 400m

WOD 1/24/12

Amir getting deep on the squats

Strength:

Squats 3-3-3-3-3

Met-Con:

5 Rounds for Time

10 Burpees over the Bar

10 Front Squat

WOD 1/23/12

Amber and Lindsy on a team WOD.

Strength:

Weighted Push-Ups 5x5

Met-Con:

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

KB Swings

Pull-Ups



WOD 1/20/12

Brant and Amir dueling it out on the deadlifts

Team WOD:

In teams of two complete 4 rounds of

400m Farmers Carry

30 DB Push Press

30 Deadlift

30 Sit-Ups

30 KB Swings

WOD 1/19/12

Amber getting up on the big tire.

Skill:

Double-Unders

Pistols

Met-Con:

4 Rounds

10 Pull-Ups

10 Knees to Elbow

10 Pistols

10 Box Jumps

WOD 1/18/11

Sidney's mobility work is paying off

Strength Day:

Shoulder Press 5-5-5-5-5

Squat 5-5-5-5-5

Deadlift 5-5-5-5-5



WOD 1/17/12

Brant doing some weighted Pull-Ups

Strength:

Ring Dips 5x5

Pull-Ups 5x5

Met-Con:

5 Rounds

Run 200m

10 Overhead Squats

WOD 1/16/12

Sara and Taylor going at it on the Airdyne

Skill:

Snatch

Met-Con:

AMRAP 10 Minutes

4 Burpees

8 DB Thrusters

12 V-Ups

WOD 1/12/12

Sidney and Brant jumping on the tire

 Met-Con:
Team "Kelly"

5 Rounds of
400m Run
30 Box Jumps
30 Wall-Ball

WOD 1/11/12

Everyone welcome one of our new members, Taylor.

Strength:

Deadlifts 5x3

Met-Con:

6x 60 Yard Pro Long Shuttle

*Long Shuttle: From a starting line, an athlete runs 5 yards straigh ahead

and back pedals to the starting line, then 10 yards and back, then 15 yards and back.

You must bend down and touch the line at each 5, 10, 15 yard intervals.

You end up with a total of 6 touches and 60 yards.

WOD 1/10/12

Sidney working on her Turkish Get-Up Skills

Skill/Strength:

Turkish Get-Ups

Met-Con:

15-12-9-6-3

KB Swings

Goblet Squat

V-Ups

WOD 1/9/12

Jennifer working on her squat depth.

Strength Day

Squat 10x3

Front Squat 4x3

Push Press 5x3

Check out the news broadcast about the 24 WOD's in 24 Hours that

Willie participated in this weekend, benefiting the

Wounded Warriors Project.

http://www.the33tv.com/videogallery/67229427/News/1-7-12-Wounded-Warrior-Workout

WOD 1/5/12

Carrie and Sidney doing some Box Jumps on a cold morning

Skill:

Double Unders

Met-Con:

50 Box Jumps

50 Walking Lunges

50 KB Swings

50 Push-Ups

50 Double Unders

WOD 1/3/12

Who's ready to start their Whole30?

Strength:

Weighted Pull-Ups 5x5

Weighted Ring Dips 5x5

Met-Con:

21-15-9

Deadlift

Wall-Ball

WOD 1/2/12

Amir working on his Push Press

Strength:

Shoulder Press 5x3

Met-Con:

AMRAP 15 Minutes

9 Front Squat

12 Push Press

15 Sit-Ups

Run 200m