WOD 3/1/11

AMRAP 15min
5 HSPU
10 KB Swing 70/53
20 Double Under

Coaches WOD
work up to heavy single
135, 185, 225, 245, 265X, 265X.....should have gotten this: didnt have any drive in legs from front squat and box jump yesterday.
-then-

5 Rounds
10 push press 165
20 kb swing 70
250m run.............12:13........Unbroken

WOD 2/28/11

3 Rounds for time
10 Thruster 115/85
15 Burpee
25m Shuttle Run

Coaches WOD
7:00
1. 6 Sets: Max rep double Under 30 Sec: 90sec rest b/w sets
60, 57, 58, 60, 58, 57
2. 3x20 toes 2 bar: 2min rest b/w sets
3. Side plank: 5 sets: 1 min each side

3:00
3x3 Backsquat @ 85% : 295
-then-
8 Sets
10 Front Squat 155
15 c2b pullups
10 Box Jump 30"
rest 2min B/W Each set
All sets right a minute.....all sets unbroken

2/26/11

Coaches WOD
5x3 Deadlift @ 80% 1Rm - 385
then
3 Rounds
7 Deadlift 335
14 Box Jump 24"
150m run
3min rest
Complete 3 cycles
Cycle 1 - 3:56
Cycle 2 - 4:06
Cycle 3 - 4:16......All rounds Unbroken

WOD 2/25/11

WOD for 2/25/11
AMRAP 10 min
5 Clean and Jerk 135/95
10 Toes 2 Bar

Coaches WOD
Work up to heavy snatch
95, 115, 135, 155, 175, 180, 185(PR)
-then-
5 sets AFAP: 2min rest
7 Squat snatch 135
10 burpee
14 toes 2 bar

WOD 2/24/11

3 Rounds
25 KB swing 53/35
50 Squat
150m run

WOD 2/23/11

AMRAP 20min
10 Burpee
15 Pullup
20 Box Jump 20"

Coaches WOD
10x12 HSPU: 1min rest (Hands on 45lb plates)
rest 2 min
4 Muscle up per minute for 20 min....Unbroken

WOD 2/22/11

Deadlift 225/155
10-9-8-7-6-5-4-3-2-1
30 Double Under Between each set

Coaches WOD
7:00
10x3 Backsquat @ 75% 1RM - 255

3:00
3 Rounds
10 Burpee
20 KB swing 70
30 Double under
3min rest
Complete 3 cycles.......21:36 (- rest:15:36).....all 9 rounds Unbroken

WOD 2/21/11

WOD for 2/21/11
3min max rep push press 95/65
1min rest
3min max rep burpee
1min rest
3min max cal row

Coaches WOD
7:00am
10x12:1min rest Unbroken Chest to Bar pullup
rest 2 min
5 sets of max rep Double Under in 40 sec: 2min rest b/w sets
84, 80, 76, 80, 80

3:00
3x3 Power Clean 225
3x3 push jerk @ 75% 205
-then-
Power Clean and Jerk Ladder 135
1 rep 1st min
2 rep 2nd min
3 rep 3rd min........12 rounds + 8 reps

WOD 2/19/11

Coaches WOD
5 Rounds
5 Muscle Up
10 Deadlift 225
20 Double Under.......5:26

WOD 2/18/11

AMRAP 20min
10 kb swing 70/53
20 pushup
150m run

WOD 2/17/11

Pullup
25-20-15-10-5
Situp
50-40-30-20-10

WOD 2/16/11

5 Rounds for max rep
1 min wall ball
1 min box jump 20"

Coaches WOD
7:00am
10 sets of 10:1 min rest
Unbroken chest 2 bar pullup
rest 2 min
5x 40 sec max rep double under: 2 min rest
72, 70, 69, 74, 75

3:00
10 sets: 2 min rest b/w sets
5 snatch grip deadlift 135
5 Hang power snatch 135
5 OH squat 135.............All sets complete: unbroken

WOD 2/15/11

5 Rounds
10 power snatch 95/65
10 burpee
150m run

Coaches WOD
6x3 Push jerk

3 Rounds: 3 cycles - 3 min rest b/w cycles
7 push jerk 185
14 toes 2 bar
250m run.........24:58....Unbroken (subtract rest: 18:58)

WOD 2/14/11

AMRAP 15 min
15 push press 95/65
30 double under

Coaches WOD
7:00
5,000m row @ moderate pace 20:22

3:00
6x3 Front squat
-then-
"Elizabeth"
21-15-9
Squat Clean 135
ring dip.................3:57 PR
rest 3 min
Complete 5 Sets
10 kb swing 70
10 wall ball
60 sec rest

WOD 2/11/11

"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Coaches WOD
7:00
5,000m row @ moderate pace

3:00
HSPU: 10 reps unbroken x 10: 1 min rest B/w sets
2min rest
Chest to bar pullup: 20 reps unbroken X 5: 2min rest B/w sets
2min rest
Toes 2 Bar: 20 Reps unbroken x 5: 2min rest B/w sets

WOD 2/10/11

5:45 and 6:30am classes cancelled! 8:30, 12:15, 4:30, and 5:30 as usual!
WOD
3 rounds
30 kb swing 53/35
30 box jump 20"

Coaches WOD
10:00
4 Unbroken Muscle Up a min for 10min

3:00
3 Rounds
10 OH squat 135
10 Burpee
15 box jump
rest 3 min
3 Rounds
15 OH squat 115
10 Burpee
15 Box jump
rest 3 min
3 Rounds
20 OH squat 95
10 Burpee
15 box jump..........21:21 (subtract 6 min rest 15:21. - All rounds Unbroken

WOD 2/9/11

3 rounds
10 OH squat 95/65
15 pullup
20 Double Under

WOD 2/8/11

AMRAP 15min
150m Run
25 Pushup
30 Situp

Coaches WOD
7:00am
2,000m row Hold pace below 1:45.

3:00
5x3 Push jerk 185, 225, 245, 245/2, 225
5 sets max rep ring handstand pushup - 10, 8, 5, 5, 5.
-then-
5 Rounds
10 push press 165
20 pullup
250m run........11:12.....All rounds Unbroken

WOD 2/7/11

3 Rounds
15 Power Clean 135/95
30 Wall Ball

Coaches WOD
7:00am
10x3 Front Squat

3:00
5x3 Power Clean 225
-then-
3 Rounds
7 Squat clean 155
14 kb swing 70
21 Double Under
rest 3min
Complete 3 cycles..........22:49.....rest subtracted...16:49...All rounds Unbroken

WOD 2/4/11

3x5 Back Squat
-then-
Five rounds for time of:
10 Toes to bar
15 Pushup
20 Box jumps, 24" box

Coaches WOD
3 Rounds
10 Hang Squat Snatch 135
15 Box jump 20"
150m Run
2 min rest
Complete 3 cycles..............22:53.....(subtract 4 min rest....18:53)
.....first 2 cycles Unbroken....broke snatches on 2nd and 3rd round of last cycle.

WOD 2/3/11

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53
Run 200 meters

Coaches WOD
7:00am 5,000m row @ moderate pace 20:22

3:00pm
5x3 push jerk - 185, 205, 225, 245(PR), 245 (PR)
-then-
Amrap 30min
10 Push press 135
Heavy prowler push 20m
150m Run.................16 rds + 10 + prowler push....Unbroken

WOD 2/2/11

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups