May
1
2012
Warm-up: 3 Rounds
10 stiff leg deadlifts
10 GHD sit-ups
10 Hang power snatch
WOD
5 Rounds of:
185/125 pound dead lift, 15 reps
Run 400 meters
95/65 pound hang power clean, 15 reps
Rest 1 minute
After bash: Mobility wall splits
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Some of the noon players.
1 comment | posted in Workout of the Day
Apr
30
2012
Warm up: 3 rounds
12 Hip extensions
9 Push-press
6 Front squats
WOD
Thruster 10-7-5-3-3-3
After bash: 3 Rounds
30 Slamballs, 30/20lbs
30 Double unders
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Mark sticks the split jerk.
1 comment | posted in Workout of the Day
Apr
29
2012
Warm-up: 3 rounds
10 Supine ring pulls
20 Double unders
30 second bottom iso squat hold
WOD
“Barbara”
Five rounds (3 rounds modified), each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
After bash: Mobility
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Toby looking outstanding with his OHS!
1 comment | posted in Workout of the Day
Apr
28
2012
WOD 10am only
3 Rounds for time
Run 800 meters
50 Kettlebell swings, 24/16kg
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Alia gets her double unders!
1 comment | posted in Workout of the Day
Apr
27
2012
Warm-up: run/agility
WOD: 8 and 9:30am only
10 Rounds
10 SDHP, 95/65lbs
10 Box jumps, 24″/20″
1 Hill sprint
After bash: 50 sho0ts
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Kelly finishing up her first month.
1 comment | posted in Workout of the Day
Apr
26
2012
Warm-up: 3 rounds
10 Thrusters
10 Chest 2 bar pull-ups
WOD
Row 500 meters
15 Push press, 135/95lbs
Row 400 meters
12 Push press, 135/95lbs
Row 300 meters
9 Push press, 135/95lbs
Row 200 meters
6 Push press, 135/95lbs
Row 100 meters
3 Push press, 135/95lbs
After bash: 5 minutes work on weaknesses.
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Big Mike with assisted HSPU. Awesome work!
no comments | posted in Workout of the Day
Apr
25
2012
Warm-up: 3 Rounds
10 Ring push-ups
10 Back squats
10 Slamballs
WOD
21.15.9
185/125 Pound back squat (can use rack)
Kettlebell swing, 24/16kg
After bash: 300 yrd shuttle, 3 minute rest, 300 yrd shuttle run. 10.20.30.40.50 intervals
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Mobility on the wall.
1 comment | posted in Workout of the Day
Apr
24
2012
Warm-up: 2 Rounds
Run 200 meters
15 Kettlebell swings
15 Box jumps
WOD
30.25.20.15.10.5
GHD sit-ups
Back extension
Toes 2 bar
Stiff leg deadlift, 95/65lbs.
Afterbash: Foam roll
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Coacha hanging out with Spec in Boston.
2 comments | posted in Workout of the Day
Apr
23
2012
Warm-up: 3 Rounds
1 Rope ascent, 20/15ft
10 Snatch balance
50′ bear crawl
WOD (20 minute time limit)
Overhead squat max, 10.7.5.3.1.1.1
After bash:
Three rounds for time of:
95/65 pound Power snatch, 15 reps
Run 400 meters
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Joel gets a date with Diane.
2 comments | posted in Workout of the Day
Apr
22
2012
Warm-up: 3 rounds
10 Jump squats, 45/35lbs
10 L-pulls
10 Ground to overhead, 45/25lbs plate
WOD
“Diane“
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups (RX’d hands on floor with abmat)
Afterbash: 100 D0uble unders or 2 minutes trying.
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prowlering.
3 comments | posted in Workout of the Day