12/13/12

Not one, but TWO, strict chin ups! Way to go, Marie!

Rest/Make Up Day
 
 

12/12/12

Kenny with a 135# snatch PR!

A1: Weighted Chin Ups 5×3
A2: Close Grip Bench Press 5×3
 
8 min AMRAP

  • 6 Goblet Squats
  • 6 KB Overhead Walking Lunges (alternate arms each round)
  • 60 single unders

 
Extra:
1000m Row Time Trial

12/11/12

What a day, yesterday! A big shout out to Jackie as she completed her first Rx WOD and toParker got through a pretty impressive 20RM back squat. Keep up the good work, everyone!
 
6 Rounds through the following complex:

  • 1 Snatch Grip Deadlift
  • 2 Mid-Hang Snatch Pulls
  • 1 Hang Snatch
  • 2 Overhead Squats
  • 1 Min Rest

 
10 min AMRAP:

  • 5 Hand Stand Push Ups
  • 7 Toes to Bar
  • 250m Row
Pete wins for most innovative way to do weighted pull ups! Look at those laces!

12/10/12

Skill: 10 minute kettlebell training
Back Squat: 1×20
 
2008 Games WOD:

  • 5 Rounds
    • 5 Deadlifts (275/185)
    • 10 Burpees

 
Extra:
3×12 GHRs

12/8/12

Partner WOD
 
Workout #1:
15 minutes to find your 1RM hang clean. Total the heaviest weight used between you and your partner. (Both partners must use the same bar)
 
Workout #2:

  • 100 wall balls
  • 100 AKBS
  • 100 burpees
  • 100 sit ups

12/7/12

A1: Weighted Pull Ups 3-3-3-3-3RM
A2: Weighted Dips: 3-3-3-3-3RM
 
5-4-3-2-1

  • 10 Double Unders
  • Wall Walks
  • 50 Yard Sprint

 
Extra:

  1. Single Leg Squat: 3×12 (each leg)
  2. 500m Row Time Trial

12/6/12

Rest/Make Up Day
 
We definitely want to have a Holiday WOD. What Saturday works best for most: 12/22 or 12/29? We are trying to get a big community turnout for this one, it should be a lot of fun!  Post to comments to share your thoughts.

12/4/12

 
A: Find 1RM Overhead Squat
B: Back Squat 1×20 (Increase weight from last week)
 
Complete as much as possible of the following:
In 3 minutes:

  • 400m Run
  • 10 Burpees
  • Max Effort of OHS (95/65)

Rest 1 minute, then complete 2 more rounds. Your score for each round is reps of burpees and OHS completed.
 
Extra:
3 min AMRAP of double unders
 
Check out this 20RM Back squat.
 
 

12/3/12

A1: 3 minutes of handstand work
B1: Strict Press 3×5
 
In 9 minutes complete:
500m Row, then
AMRAP of:

  • 5 Plyo Push Ups
  • 5 Pull ups
  • 10 Sit Ups

Extra:
3xME L-Sit
 
It’s the start to a new week. Have you thought about the goals you’d like to accomplish in the next 3-6 months? Next time you’re in class, head on over to the Member Board, find your photo, and write your goals beneath it.