WOD 3/1/12

Amber enjoying a refreshing run in the rain

Skill:

Double Unders

Met-Con:

"Griff"
Run 800m Forward

Run 400m Backwards

Run 800m Forward

Run 400m Backwards

Compare to 7/13/12

WOD 2/29/12

Taylor working on her Ring Dips

Strength:

Ring Dips 3-3-3-3-3

Met-Con:

21-15-9

Thrusters
Lateral Jumps Over the Bar

WOD 2/28/12

Chris, Amber, and Sara showing their love for Burpees.

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

Met-Con:

AMRAP in 7 Minutes

Burpees

WOD 2/27/12

Amir looks happy to be out of bed for some Deadlifts! 

Strength:

Deadlift 3-3-3-3-3

Met-Con:

3 Rounds for Time
10 Pull-Ups
10 KB Snatch L Arm
10 KB OHS L Arm

10 Pull-Ups

10 KB Snatch R Arm
10 KB OHS R Arm

WOD 2/23/12

Brant getting low on a Pistol.

Skill:

Pistols

Met-Con:

4 Rounds for time

400m Run

10 Pistols

25 Sit-Ups

WOD 2/22/12

Have some fun today doing the Deck-of-Cards!

Met-Con:

Everyone in the class will work together to decide

what movement each card will represent.  Each person

draws their own card and does the corresponding

movement/reps then sets the card aside.  Go through the

deck an equal number of times as there are participants

(ie. 4 people, 4 times through)

WOD 2/21/12

Brant and Amir hitting the weighted Ring Dips

Strength:

Ring Dips 3x10

Met-Con:

1/2 Cindy
10 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Squats

WOD 2/20/12

Carrie and Jennifer working on their Front Squats

and getting that good racked position.

Strength/Skill:

Cleans 1-1-1-1-1-1-1

Met-Con:

10-8-6-4-2-4-6-8-10

Front Squat

V-Ups

WOD 2/17/12

Lindsy working on getting full range of motion on K2E's

Strength:

Ring Push-Ups 3xMax Reps

Met-Con:

AMRAP 10 Minutes
10 Pull-Ups

10 Knees-to-Elbows
10 Box Jumps
10 Squats

WOD 2/16/12

Sara, Sidney, and Taylor doing Thrusters.

Strength:

Deadlift 2-2-2-2-2

Met-Con:

Run 800m

20 Thrusters

Run 400m

15 Thrusters

Run 200m

10 Thrusters

WOD 12/15/12

Carrie and Jennifer swinging the KB's.

Strength:

Shoulder Press 2-2-2-2-2

Met-Con:

10-9-8-7...1

Burpees

1-2-3-4...10

KB Swings

WOD 2/14/12

Amber working on her Double-Unders.

Skill:
Double-Unders

Met-Con:

Death by Pull-Ups

Perform 1 Pull-Up the first minute,

2 the second, 3 the third, etc.  Go until

you cannot complete thr reps for that minute.


Congratulations to Sidney for getting her first Pull-Up last week!

WOD 2/13/12

Sara learning the front rack position on the Front Squat.

Strength Day:

Overhead Squat 2-2-2-2-2

Front Squat 2-2-2-2-2

Back Squat 2-2-2-2-2



WOD 2/10/12

Taylor, Amir, Amber, Sara, and Brant doing OHS.

Strength:

Good Mornings 3x10

Met-Con:

Tabata OHS (Bottom to Bottom with PVC)
400m Run

Tabata Sit-Ups
400m Run

WOD 2/9/12

Amber and Brant trading off on Wall-Ball

during a team WOD.

Strength:

Weighted Push-Ups 5x3

Met-Con:

21-15-9

Deadlift, Double Unders

Rest 2 Minutes

21-15-9

Wall-Ball, Double Unders

WOD 2/8/12

Marcello shows us his angry face on some front squats.

Strength Day

Front Squat 10x3

Squat 5x3

100 Weighted Sit-Ups

WOD 2/7/12

Sidney and Taylor swinging the Kettlebells.

Skill:

Runnung Drills

Met-Con:

Helen

3 Rounds

400m Run

21 KB Swings

12 Pull-Ups

WOD 2/6/12

Get up on that box Sara!

Strength:

Deadlift 5x3 @80%

Met-Con:

"Rahoi"

AMRAP 12 Minutes

12 Box Jumps

6 Thrusters

6 Bar Facing Burpees

WOD 2/3/12

Jennifer and Carrie working on their Double Unders.

Skill/Strength:

Turkish Get-Ups 3-3-3-3-3 (each arm)

Met-Con:

Annie

50-40-30-21-10
Double Unders

Sit-Ups

WOD 2/2/12

Brant pushing through some squats.

Strength:

Squats 5x5

Met-Con:

5 Rounds for Time

100m Run

5 Deadlift

5 Hang Power Clean

5 Push Jerk