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