May
22
2012
Warm-up: 3 rounds
- 5 Box jumps, 30/24″
- 10 Slamballs, 30/20lbs
- 15 Hip extensions
WOD
5 Rounds of:
- 10 Deadlifts, 225/155lbs
- 20 GHD sit-ups
- 30 Air squats
After bash: sampson stretch/hamstring mobility
20′ rope climbs.
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May
21
2012
Warm-up: 3 rounds
- 1 shoulder press
- 3 push press
- 5 push jerks
WOD
Split jerk 3.2.1.1.1.1.1
After bash: Row 500 meters for time.
Post load and time to comments.
Alan getting his 50 reps.
1 comment | posted in Workout of the Day
May
20
2012
Warm-up: 3 rounds
- 10 hang squat cleans
- 10 pull-ups
- 10 shoulder press
WOD
Complete as many rounds as possible in 12 minutes of:
20/15 foot Rope climb, 1 ascent
15 Hand release push-ups
After bash: 50 Back squats, 135/95lbs
Post Rounds to comments.
Bob turning the corner into the box.
no comments | posted in Workout of the Day
May
18
2012
WOD 8:30 and 9:30am
For time:
- Run 800 meters
- 95/65 pound Thruster, 21 reps
- 21 Pull-ups
- Run 400 meters
- 95/65 pound Thruster, 15 reps
- 15 Pull-ups
- Run 200 meters
- 95/65 pound Thruster, 9 reps
- 9 Pull-ups
Post time to comments.
Sammy’s inspiration.
1 comment | posted in Workout of the Day
May
17
2012
Group med-ball warm-up.
WOD
5 Rounds of:
- 10 Power clean, 135/95lbs.
- 15 Wallballs, 20/14lbs @ 10/9′ target
- 20 Kettlebell swing, 24/16kg.
After bash: Mobility
Post time to comments.
Burpee over the box jump Danny.
1 comment | posted in Workout of the Day
May
16
2012
Warm-up: 3 rounds
30 DU
10 Overhead squats
10 chest to bar
WOD
2 Rounds of:
- Run 800 meters
- Row 1000 meters
After bash: 5 minutes of:
5 pullups, 10 pushups, 15 squats
Post time and rounds to comments.
One up, one down.
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May
15
2012
Warm-up: 3 rounds
WOD
- 21 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 18 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 15 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 12 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 9 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 6 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 3 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
After bash: Foam rolling
Eleanor Rose 135lbs deadlift. WOW!
1 comment | posted in Workout of the Day
May
14
2012
Warm-up:
3 Rounds of:
- 12 Hip extensions
- 12 Wall squats (theropy)
WOD
Deadlifts max effort
After bash:
- 3 Rope ascents, 15 ‘
- 21 Calorie row
- 2 Rope ascents, 15′
- 15 Calorie row
- 1 Rope ascent, 15′
- 9 Calorie row
Post loads and time to comments.
Mason overhead in a rescent WOD.
no comments | posted in Workout of the Day
May
13
2012
Warm-up: 3 rounds
- 10 step ups
- 10 Toes 2 bar
- 10 KB swings
WOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
- Chest-to-bar pull-up
- Box jump, 30/24 inch box
- GHD sit-up
After bash: 100 presses, 45/35lbs
Post time to comments.
Glute mobility after the WOD.
1 comment | posted in Workout of the Day
May
13
2012
Warm-up: Burg.
WOD 10am only
Complete AMRAP in 20 minutes of:
- 95/65 Snatch, 7 reps
- 14 Ring push-up (sub hand release push-ups)
- Run 200 meters
After bash: 10 Hill sprints
O-lift 11am
5 Rounds of:
“Clean Complex” 5 Clean Deadlift, 4 Muscle Clean, 3 Power Clean, 2 Squat Clean, 1 Jerk
(Build to the heaviest set possible, rest as long as needed between sets)
Double under Queen graduate!
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