WOD 2/1/13

Power Cleans & Push Jerks...

Who is going to miss working out in the garage/driveway?

Strength:

Front Squat 1-1-1-1-1-1-1

Met-Con:
3 Rounds for Time

Run 200m

15 Box Jumps

10 Hang Power Cleans (135/95#)

WOD 1/31/13

Tyler and Katie working on their Hang Snatch.

Strength:
Bench Press 5x5

Met-Con:

1 Minute Max Pull-Ups

Rest 1 Minute

AMRAP 7 Minutes
75 Double-Unders

20 Burpees Over the Bar

10 Hang Power Snatch

Rest 1 Minute

1 Minute Max Pull-Ups

WOD 1/30/13

Amber working on her Pull-Ups

Strength:

Deadlift 3x10

Rest 3:00 between sets

Met-Con:

20 Dips

30 Pull-Ups

40 KB Swings (55/35)

50 Sit-Ups

60 Squats

WOD 1/29/13

Carrie and Jennifer with the Overhead Lunges

Strength:

3x5 Jumping Good Mornings

3x5 Split Press

Met-Con:
4 Rounds

Row 500m

30 Walking Lunges

Rest 2:00

WOD 1/28/13

Don't forget about the grand opening of our new location

at 115 S Stemmons Frwy Ste 126 on Saturday!

Strength:
Clean & Jerk

5x1 @80%, 5x1 @90%, 8x1 @75%, 

Met-Con:
7 Minutes of Burpees

WOD 1/25/13

Aamir working on his Power Clean technique. 

We need to get under the bar and have fast elbows to catch

the bar in a good position on top of the shoulders/delts.

Strength:
Squat 3x10

Rest 3:00 between sets

Met-Con:

5 Rounds of

4 Power Cleans (225/150#)

8 Handstand Push-Ups

1 Minute Max Calorie Row

Rest 1:1

WOD 1/24/13

Aamir and Sidney fighting through some KB Snatches

Strength:

Turkish Get-Ups

3-3-3-3-3 (Each Arm)

Met-Con

With a 10 Minute Clock Complete
AMRAP 5 Minutes

KB Snatches (55/35#)

Then Run 800m

Rest the remainder of the 10 Minutes

AMRAP 2:30
KB Snatches
Then Run 400m

WOD 1/23/13

Kylee, Aamir, and Nick working repping out some Sit-Ups.

Strength:
Front Squats

1x5 @70%, 2x3 @80%, 2x3 @85%, 2x3 @90%

Met-Con:

3/4 "Cindy"

AMRAP 15 Minutes

5 Pull-Ups

10 Push-Ups

15 Squats

WOD 1/22/13

Fun times on the rower with Lindsy, Julie, and Ali.

Strength:

5x3 Split Press Demo

5x3 Pendlay Row Demo

Met-Con:

Row 4x500m

or

Run 4x400m

Rest 1.5:1

WOD 1/21/13

DB Snatches with Lindsy and Jason.

Strength:
Snatch

1 Rep EMOTM for 10 Minutes @75%

Met-Con:
3 Rounds for Time

200m Run

20 Overhead Squat (95/65#)

20 Toes-to-Bar

WOD 1/17/13

Burpees and Double-Unders with Jason and Lindsy

Strength:
5-5-5-5-5-5 Weighted Pull-Ups

Rest :90 between sets

Met-Con:
3 Rounds

10 Dynamic Push-Ups

20 Burpees

100m Farmers Carry

WOD 1/16/13

Zach & Emily nearing the end of the 12 Days of Christmas WOD

Strength:

Deadlift

2 Reps @65-70% every :30 for 5 Minutes

Met-Con:

100 Double-Unders

25 Wall-Ball

75 Double-Unders

25 Wall-Ball

50 Double-Unders

25 Wall-Ball

Rest 2 Minutes

2 Minutes Max Effort Row or Airdyne

WOD 1/15/13

Clean & Jerks with Sidney & Carrie

Strength:

1-1-1-1-1-1-1

Power Clean + Push Jerk

Met-Con:

EMOTM 12 Minutes
100m Shuttle Run 

(25m down, 25m back, 2 times)

WOD 1/14/13

Aamir and Brant repping out some Ring Dips.

Strength:
Squat
1x8@70%, 2x5 @75%, 2x3 @80%

Met-Con:

7 Rounds

:30 Max Effort Row for Calories

5 Muscle Ups (or Sub C2B Pull-Ups & Dips)

5 Power Snatch (135/95#)

Rest 1:1

WOD 1/11/13

KB Swings during the 12 Days of Christmas WOD

Strength:
Deadlift

Every :30 for 5 Minutes

1 Rep @70-75%

Met-Con:

4 Rounds

8 Box Jumps

12 Goblet Squats

16 KB Swings

WOD 1/10/13

Katie, Fouad, & Tyler getting stronger on their Front Squats.

Keep your chest tall and your elbows up!

Strength:

Front Squats

1x8 @70%, 2x5 @80%, 2x3 @85%

Met-Con:
AMRAP 8 Minutes
Run 200m

20 Sit-Ups

20 DB Push Press

-Then-

3 Minutes Max Lateral Burpees

WOD 1/9/13

Carrie loves Jerks!

Strength:
Weighted Pull-Ups  5x3

Weighted Dips 5x3

Met-Con:

9 Clean & Jerks

50 Double-Unders
30 Wall-Ball

7 Clean & Jerks

40 Double-Unders

20 Wall-Ball

30 Double-Unders

5 Clean & Jerks

10 Wall-Ball

WOD 1/8/13

Saad, Brant, and Sidney doing Push-Ups.

Strength:
5x3 Pendlay Row Click for Demo

5x3 Shoulder Press

Met-Con:

Run 1000m

100 Push-Ups

10 Snatch

WOD 1/7/13

Get under the bar and lock it out!

Strength:
Snatch

5x1 @80%, 3x1 @85%, 2x1 @90%, 8x1 @70%

Met-Con:

3 Rounds

12 Burpee Box Jumps

9 Chest-to-Bar Pull-Ups

7 Deadlifts

WOD 1/3/12

Ring Rows, Front Squats, and Push Press during our

12 Days of Christmas WOD

Strength:

Front Squats

1 Rep Every :30 for 2 Minutes @80%

1 Rep Every :30 for 2 Minutes @85%

1 Rep Every :30 for 2 Minutes @90%

Met-Con:

Run 400m

------

3 Rounds of

15 Push-Ups

20 Jumping Squats

25 KB Swings

-----

Run 400m

WOD 1/2/13

Zach, Emily, Brant, and Aamir working hard on a cool evening.

Strength:

Clean & Jerk

5x1 @80%, 5x1 @90%, 8x1 @70%

Met-Con:
5 Rounds

Row 250 m

10 Burpees

30 Double-Unders

Rest 1:1