WOD 5/1/12

Amir and Willie working through some Power Cleans

and Front Squats.

Strength:

Power Clean 3-3-3-3-3

Met-Con:

5 Rounds

AMRAP 3 Minutes

3 Power Clean

6 Push-Ups

9 Squats

*60 Second Rest after each 3 minute AMRAP

WOD 4/30/12

Amir showing his love for the DB's.

Strength:
Shoulder Press 3-3-3-3-3

Met-Con:

15-12-9

1 Arm DB Thruster (R)

1 Arm DB Thruster (L)
Chin-Ups

WOD 4/27/12

Carrie working on her ring dips.

Strength:

Turkish Get-Ups 3-3-3-3-3

Met-Con:

12-9-6-3

Push Press

Ring Dips

WOD 4/25/12

Taylor doing some heavy squats along with Brant,

Sidney, and Amir.

Strength:

Squats 5x5 @80%

Met-Con:

3 Rounds of
10 Pull-Ups

15 Box Jumps

20 Push-Ups

25 Sit-Ups

Rest 3 Minutes

Run 1 MIle

WOD 4/25/12

Amir setting a PR Clean & Jerk at 185#

Strength:

Rack Jerk 1-1-1-1-1-1-1

Met-Con:

AMRAP 8 Minutes
5 DB Burpees
10 V-Ups

WOD 4/24/12

Carrie on the Ring Rows and Jennifer doing Pull-Ups.

Met-Con:

Run 800m
21 Deadlift

21 Pull-Ups

Run 400m
15 Deadlift

15 Pull-Ups

Run 200m

9 Deadlift

9 Pull-Ups

WOD 4/18/12

Sidney having fun with the Rings.

Strength:

Ring Dips 5-5-5-5-5

Met-Con:

AMRAP 7 Minutes

3 Cleans

5 Ring Push-Ups

7 Jumping Alternate Lunges

WOD 4/17/12

Amir, Sidney, and Carrie having fun during weekend

team WOD

Strength/Skill:

Snatch

Met-Con:

50-40-30-20-10

Double Unders

Wall Ball

WOD 4/16/12

Carrie and Jennifer working up to a 1RM shoulder press

Strength:

Push Press 5-5-5-5-5

Met-Con:

12-9-6-3

KB Swing
KB/DB Thruster
Pull-Ups

V-Ups

WOD 4/13/12

Brant getting much stronger with his squat

Squats 10x3 @80%

Front Squat 4x3 @70%

75 Weighted Sit-Ups

30 Pull-Ups

WOD 4/11/12

Carrie and Amber working on their Ring Dips

Strength:

Ring Dips 5-5-5-5-5

Met-Con:

AMRAP 15 Minutes

5 Deadlift

10 Toes-to-Bar

15 Push Press

WOD 4/10/12

Amie, Sidney, and Jennifer working on their Overhead Press

Strength/Skill:

Clean & Jerk

Met-Con:

6 Rounds

5 Clean
5 Front Squat

5 Pull-Ups

25 Sit-UPs

WOD 4/9/12

Jason and Lindsy befor a 5k run at Texas Motor

Speedway on Thanksgiving morning

Run 5k

WOD 4/5/12

Amber, Sidney, and Lauren hitting up the Thrusters

Strength:

Thrusters 3-3-3-3-3

Met-Con:
Three Rounds of:

AMRAP 4 Minutes

6 Burpee Box Jumps

8 DB Cleans

10 DB Push Press
2 Minute Rest

WOD 4/4/12

Jennifer and Carrie jumping on the tire.

Strength:

Power Cleans 3-3-3-3-3

Met-Con:

EMOTM for 10 Minutes

5 Ring Dips

Max Rep Double Unders

WOD 4/3/12

Sit-Ups and Squats with Kristin, Chris, and Amir.

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

Met-Con:

50-40-30-20-10
Squats
Sit-Ups