WOD 3/1/13

Willie working on his Top Pull Deadlift

Strength:

Deadlifts

2x3@75%, 2x2@80%, 3x1@90%

Met-Con:

9 Thrusters (115/80#)

20 Sit-Ups

Run 400m

18 Thrusters

30  Sit-Ups

Run 400m

9 Thrusters

20 Sit-Ups

WOD 2/28/13

Bupree Box Jumps....

Strength:

7x3 Bench Press

Met-Con:

AMRAP 5 Minutes
8 Supine Ring Rows

10 Over the Box Jumps

Rest 1 Minute, then

AMRAP 2 Minutes
Max Rep Dips

WOD 2/27/13

Emily, Amie, and Carrie getting some work done.

Strength:

Hang Snatch 7x1

Met-Con:

7 Rounds of

100m Shuttle Run (10m Each Way)

10 KB Snatch (5 Per Arm)

10 Pull-Ups

Rest 1:00

WOD 2/26/13

Front Squats & Pull-Ups with the 6:30PM group.

Strength:

Squats

1x5@70%, 1x5@75%, 1x3 @80%, 1x3@85%, 3x2 @90%

Met-Con:
30 Burpees

20 Front Squats (155/105)

30 Burpees

WOD 2/25/13

Damon Training Dirty with the Snatch Grip Push Pres

Strength:
Snatch Grip Deadlift 3x3

Snatch Grip Push Press 3x3

Met-Con:
60 Double-Unders
3 Power Cleans (185/115#)

30 Wall-Ball

6 Power Cleans

15 Toes-to-Bar

9 Power Cleans

15 Toes-to-Bar

6 Power Cleans

30 Wall Ball

3 Power Cleans

60 Double-Unders

WOD 2/22/13

Blake and Nick working through "Diane".

Blake will be competing in the AMRAP Pre-Open Series

over in Greenville, TX this weekend.  Get out there and 

tear it up Blake!

Strength:
Deadlifts 7x2
Add 5-10# over last week's numbers

Met-Con:
EMOTM 16 Minutes
Even Minutes 10 Jumping Alternate Lunges
Odd Minutes 8 KB Snatch (switch arms each round)

WOD 2/21/13

Kelson, Nick, and Phillip repping out the Wall-Balls.

Strength:

5x3 Bench Press

Met-Con:
30 KB Swings (55/35)
30 Wall-Balls

30 Chest-to-Bar Pull-Ups

Run 800m

20 KB Swings

20 Wall-Balls

20 Chest-to-Bar Pull-Ups

WOD 2/20/13

Sidney and Celina working on their Hang Snatch

Strength:

5x2 Hang Snatch

5x2 Hang Cleans

Met-Con:
AMRAP 7 Minutes
8 Push Jerks

10 Box Jumps

12 Sit-Ups

WOD 2/19/13

I love heavy squats in the morning!

Strength:
Squats

3x5 @75%, 3x3 @85%

Met-Con:

Run 400m

5 Rounds

5 Pull-Ups

10 Push-Ups

15 Squats

Run 400m

5 Rounds

5 Pull-Ups

10 Push-Ups

15 Squats

WOD 2/18/13

Melissa is getting stronger by the day.

Strength:

Snatch Grip Push Press 3x5
Pendlay Rows 3x5

Met-Con:

AMRAP 4 Minutes
5 Hang Power Snatch
5 Handstand Push-Ups

20 Double-Unders

then 1 Minute Max Rep Toes-to-Bar

AMRAP 4 Minutes

5 Hang Power Snatch

5 Handstand Push-Ups

20 Double-Unders

then 1 Minute Max Rep Toes-to-Bar

WOD 2/15/13

Strength:

7x2 Deadlifts @80-85%

Met-Con:
6 Rounds of:

10 Chest-to-Bar Pull-Ups
12 Front Squats (95)

WOD 2/14/13

Amie getting set for a Snatch

Strength:

7x2 Hang Snatch

Met-Con:

EMOTM 10 Minutes

10 Lateral Jumps

10 Push-Ups (Ring or Paralette)

WOD 2/13/13

Saad and Fouad working through their Pull-Ups

from "Jackie"

Strength:
3x5 Weighted Pull-Ups

3x5 Weighted Dips

Met-Con:
"Annie"
50-40-30-20-10

Double-Unders

Sit-Ups

WOD 2/12/13

Death by Burpees with some of the 6:30PM Crew

Strength:

Squat 3x5 @70%, 3x3 @80%

Met-Con:

3 Rounds

1:00 Max Rep KB Swings

Rest :30

1:30 Max Rep Burpee Box Jumps

Rest :30

Run 400m

WOD 2/11/13

Blake tying his 1RM PR of 245#

Strength:

1RM Push Press

Met-Con:
AMRAP 12 Minutes

5 Power Cleans (165/110#)

10 Toes-to-Bar

15 Wall-Ball

Team WOD 2/9/13

Chris Kyle the "Devil of Ramadi"

In Honor of Chris Kyle, Complete the Following

in Teams of Two:

38 Front Squats (135/95)

40 Double-Unders

38 Chest-to-Bar Pull-Ups

40 Double-Unders

38 Push Press (95/65)

38 Toes-to-Bar

40 Double-Unders

38 Power Cleans (95/65)

SUPPORTING THE FAMILIES OF CHRIS KYLE AND CHAD LITTLEFIELD

WOD 2/8/13

Strength:
Double Under Skill Work
1:00 work, 1:00 rest for 10 Minutes

Met-Con:

"Jackie"

Row 1k

50 Thrusters (45/35#)

30 Pull-Ups

Compare to 5/15/12

WOD 2/7/13

Burpees...What else is there to say about them?...

Strength:

1RM Clean

Met-Con:

Death by Burpees

Perform 1 Burpee the first minute

2 the second, 3 the third, etc until

you cannot complete the number

of reps for that minute.

WOD 2/6/13

Putting the new rig to use with a bunch of Pull-Ups.

Strength:
Dips 3x Max Reps
Strict Pull-Ups 3x Max Reps

Alternate Movements With a 90 Second Rest Between Sets

Met-Con:

"Isabel"
30 Snatches (135/95#)

WOD 2/5/13

Jason squatting deep at one of the last garage workouts.

Strength:

1RM Squat

Met-Con:

4x400m

Increase you pace with each run, where the

last 400m is an all out effort.  

Rest 3 min after the first run, 4 after the second

then 5 after the third

WOD 2/4/13

It's official.  We are open!

Strength:

1RM Snatch

Met-Con:
"Diane"
21-15-9

Deadlift (225/155#)

Handstand Push-Ups