WOD 8/30/12

Lauren looking to the sky for help as she and Fouad

work through the Bear Complex

 

EMOTM for 30 Minutes:
1x Bear complex
*Bear Complex = Clean + thruster + back squat + thruster.

Make this movement as fluid as possible.


WOD 8/29/12

Mornings are always great when you get down and

do Push-Ups with your friends.

 

Met-Con:
Run 400m
50 Pull-Ups
50 Push-Ups
75 Sit-Ups

75 Squats

Run 400m

WOD 8/28/12

Amber and Aamir having fun with Burpees.

 

Strength:
Shoulder Press - 15 Minutes to find your 1RM

 

Met-Con:
Tabata Sandbag Cleans
Rest 1 Minute
Tabata Burpees

WOD 8/27/12

Carrie repping out some heavy weights!

 

Strength:

Squat - 15 Minutes to find you 1RM

 

Met-Con:
10 Rounds
Run 100m
10 Hollow Rocks

 



WOD 8/23/12

Swinging the KettleBells...

 

Strength:
Deadlift
1@ 75%, 1@ 85%, 1+@ 95%

 

Met-Con:
AMRAP 12 Minutes
10 KB Swings
10 Box Jumps
10 Pull-Ups

WOD 8/22/1

String together those Double-Unders!

Strength:
Dips 3x10

Met-Con:
100 Double-Unders

10 Rounds of
5 Burpees
10 Jumping Alternate Lunges
15 Sit-Ups

100 Double-Unders

WOD 8/21/12

Sidney and Jennifer working on their Squat

Strength:
Back Squat

1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM,

1+ reps @ 95% 1 RM

Met-Con:
AMRAP 10 Minutes
10 Wall-Ball

Run 100m

WOD 8/20/12

Carrie and Fouad taking turns on the OHS during

a team WOD

Strength:Snatch 1-1-1-1-1

Met-Con:
5 Rounds for Time
10 Overhead Sqats
10 Overhead Lunges
10 Toes-to-Bar

WOD 8/18/12

The morning crew having a good time with the dumbells.

Strength:
Ring Dips 5x Max Reps

Met-Con:

5 Rounds

5 DB Squat Cleans

10 Burpees

Run 50m


WOD 8/16/12

Pistols can be scaled a few ways including holding

something for support or sitting down onto a box.

Strength:
Deadlift
3@ 70% of 1RM, 3@ 80% of 1RM, 3+@ 90% 1RM

Met-Con:
AMRAP 10 Minutes
6 Pull-Ups

8 Paralette Push-Ups
10 Pistols


WOD 8/15/12

Lauren and Aamir with working the KB Snatch

Strength:
Turkish Get-Ups 3x5

Met-Con:
10 Rounds

1 Minute Max Double-Unders
1 Minute Max KB Swings

Stop each round at 15 KB swings and use the remainder

of that minute as your rest time.  If it takes you 50 seconds

to complete 15 KB swings then you have 10 seconds of rest

before you go back to Double-Unders

WOD 8/14/12

Sidney and Brant working towards a 1RM Power Clean

Strength:
Power Cleans 3@ 70% of 1RM, 3@ 80%, 3+@ 90%

Met-Con:
Death By

Shoulder to Overhead

You may use the shoulder press, push press,

or push jerk

WOD 8/13/12

Burpees and Front Squats.  Be sure to keep your chest tall and

drive your elbows to the ceiling on the Front Squat.

Strength:
Front Squat 3@ 70%, 3@ 80%, 3+@ 90%

Met-Con:
Three Rounds of

Row 500m
Run 400m

WOD 8/9/12

Amber, Brant, Lauren, and Aamir lifting heavy

in the garage

Strength:
Power Snatch 3-3-3-3-3

Met-Con:

4 Rounds
AMRAP 4 Minutes
4 Deadlift

8 Lateral Jumps

Sprint 50m

Rest :60



WOD 8/7/12

Lindsy showing us how much she enjoys Burpees

Strength:
Squats 3@ 70%, 3 @ 80%, 3@ 90%

Met-Con:
10-9-8-7-6-5-4-3-2-1
KB Swings
Burpees

WOD 8/8/12

Brant finding a rythm on his Kipping Pull-Up

Met-Con:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten

seconds of rest where the first 8 intervals are pull-ups, the second

8 are push-ups, the third 8 intervals are sit-ups, and finally,

the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.



WOD 8/3/12

Wall-Balls with Aamir, Fouad, Sidney, and Carrie.

Strength:
Deadlift 5x3 @ 80%

Met-Con:
Run 200m
21 Wall-Ball

Run 400m

15 Wall-Ball

Run 800m

9 Wall-Ball

100 Double-Unders

WOD 8/2/12

Saad, Aamir, Fouad, & Lauren doing OHS.

Strength:
Push Jerk 3-3-3-3-3

Met-Con:

15 rounds, every 30 seconds, complete the following...
1 Squat Snatch + 1 Overhead Squat