Thursday, March 31, 2011

Wednesday, March 30, 2011

WOD 3/31/11

AMRAP 15min
9 Deadlift 155
12 pushup
15 box jump 24"

Coaches WOD
Split jerk: build to tough double
-
Power Clean (60%x1, 65%x1, 70%x1) x 3
-
3x15 c2b pullup:90sec rest b/w sets
-
20 unbroken double under x5: 30sec rest

Tuesday, March 29, 2011

WOD 3/30/11

Row 2,000m
-rest 4min-
50 Turkish Getup 53/35

Coaches WOD
10x3 Front squat
-
2x3 clean pull
-
3x3 deadlift
-
3x10 clapping pushup
-
3 Sets: 3min rest between sets
6 deadlift 155
9 pushup
12 box jump 24"
-
5 Sets
1 min @ 90%
1 min @ 50%

Monday, March 28, 2011

3/29/11

Christa's b-day WOD...I won't be the one to tell you how old.
35 Burpee
35 OH Squat 45lb
35 Box Jump 20"
35 OH Lunge 45lb (R+L=1)
35 Box Jump 20"
35 OH Squat 45lb
35 Burpee

Sunday, March 27, 2011

WOD 3/28/11

AMRAP 20min
10 Thruster 95/65
10 toes 2 bar
150m run

Coaches WOD
7:00am
Max rep Double Under in 30 sec. x 6: 90sec rest b/w sets. 60, 67, 57, 61, 64, 65
-
10x12 Toes 2 Bar: 60 sec rest b/w sets
-
5 sets: total of 10min. No rest
1min side plank R
1min side plank L

3:00
10x3 Backsquat @ 75% - 255
2x3 Snatch pulls @ 90% - 175
-
7 Sets: rest 5min b/w each set
10 Power Snatch 135
200m row: Max effort
All snatches Unbroken
1. 1:00
2. 1:05
3. 1:07
4. 1:05
5. 1:06
6. 1:05
7. 1:04

Thursday, March 24, 2011

WOD 3/25/11

5 Rounds
60 sec max cal row
60 sec rest
60 sec max Burpee
60 sec rest

Wednesday, March 23, 2011

WOD 3/24/11

AMRAP 10min
30 Double Under
15 Power Snatch 75/55

Coaches WOD
3 Sets
5 Deadlift 405
8 Burpee (jump as high as possible)
walk rest 5min between sets

3 Sets
5 Hang power clean 205
8 burpees (as fast as possible)
walk rest 5min between sets

3 Sets
20 sec max effort row
rest 4:40 between sets

Tuesday, March 22, 2011

WOD 3/23/11

4 Rounds
15 Hang Power Clean 95/65
30 Situps
- Im asking everyone to get a 25-30min run in sometime tomorrow.
This is @ recovery pace.

Coaches WOD
7:00
10min row @ 65%
-
30 Unbroken double Under
take 6 breathes
X6
-
Accumulate 300sec static ring hold
-
10min row @ 65%

3:00
5x2 snatch pull
then
30-25-20-15-10
COVP pullup
box jump.......4:16

Monday, March 21, 2011

WOD 3/22/11

AMRAP 12min
20 Goblet Squat 70/53
20 Box jump 20"

Coaches WOD
7:00
5 Sets
1 Power Clean + 2 Push press.....215lb
rest 5min b/w each set
5x2 Squat clean @ 225
rest 3min b/w sets
4x15 kb swing @ 88lb
rest 90 sec b/w sets
4x30 situps

3:00
12 Squat clean 95
36 ring dip
24 squat clean 95
24 ring dip
36 squat clean 95
12 ring dip..........5:26

Sunday, March 20, 2011

WOD for 3/21/11

3 Rounds
10 Deadlift 225/155
20 pullup
30 pushup

Coaches WOD
7:00am
3 rounds @ 85%
20 Goblet Squat
15 Ring Dips.....2:50
rest 10min
3 Rounds @ 90%
Row 250m
15 kb swing @ 88lb.....5:38
rest 10min
3 Rounds @ 95%
15 Wall ball
15 Pullup....2:24
rest 10min
3 Rounds @ 100%
15 Burpee
15 Box jump 24"......2:23

3:00pm
8 sets
5 ring HSPU
10 HSPU
rest 2 min between sets
rest 5 min
Row 20min @ 65%

Monday, March 14, 2011

Sunday, March 13, 2011

WOD 3/14/11

"Cindy"
AMRAP 20min
5 pullup
10 pushup
15 squat

Coaches WOD
7:00am
Row
5min @65% (2:10)
-
1min @80% (1:40)
1min @50% (2:20)
-
5min @65% (2:10)

3:00
5x2 Squat Clean @225.
2 min rest b/w sets
-then-
8 sets - As fast as possible. 3 min rest b/w sets
10 kb swing 88lb
10 burpee
20 double under
-all sets 48-50sec.

Saturday, March 12, 2011

WOD 3/12/11

Coaches WOD
AMRAP 20min
10 Wall Ball
10 box jump 20" (full foot on box)
10 deadlift 205
10 burpee............11rds + 20. Unbroken

Thursday, March 10, 2011

WOD 3/11/11

"Diane"
21-15-9
Deadlift 225/155
HSPU

Coaches WOD
7:00
10min row @ 65%
rest 2 min
50 Turkish Get-up - 53lb kb. 25-R/25-L
rest 2 min
100 lunges
rest 2 min
10 min row @ 65%

3:00
Work up to 1RM Snatch
95, 115, 135, 155, 175, 185, 195X
-then-
5 Rounds
5 Muscle up
10 Power Clean 135
200m run..............8:10 Unbroken.

Tuesday, March 8, 2011

WOD 3/9/11

AMRAP 12min
10 burpee
12 kb swing 70/53

Coaches WOD
2 rounds
50 kb swing 70
250m row.............Unbroken 5:01
-rest 10min-
For time:
25 HSPU
25 Double Under
55 KB swing 70
25 Double Under
25 Burpee..........Unbroken.......4:00

Monday, March 7, 2011

WOD 3/8/11

WOD for 3/8/11
5 Rounds
10 Push press 135/95
15 pullups
150m run
* Due to large crowds in afternoon classes, we will be adding a class.
New afternoon schedule: 4:00pm, 4:45pm, 5:30pm

Coaches Wod
Snatch balance 3x3
175, 195, 195
Then
4x25 unbroken c2b pullup
4 min rest b/t sets

Sunday, March 6, 2011

WOD 3/7/11

AMRAP 15min
7 Power Clean 135
7 Burpee
21 Air Squat

Coaches WOD
7:00
10 Sets
5 strict c2b pullup
30 sec L-sit
Rest 90sec b/w sets

2:30
Work up to 1 RM jerk- missed 265-again
-then-
3 rounds
7 Squat clean thruster 135
14 box jump
150m run
rest 3min/ complete 3 cycles:.....Unbroken.
Rounds
1. 4:22
2. 5:00
3. 5:36

Thursday, March 3, 2011

WOD 3/4/11

AMRAP 10min
10 Wall Ball
20 Double Unber
NO AFTERNOON CLASSES OR SATURDAY CLASS
FRI Class schedule 5:45am, 6:30, 8:30, 12:15
SAT no class

Coaches WOD
Work up to 1RM snatch:
Got to 195....missed it numerous times....very close though. Hopefully will get this next week.
-Then-
8 Sets
10 Hang Power Snatch 135
50 Double Under
Rest 4min between each set.....All sets Unbroken
Set times:
1. 50 sec
2. 49 sec
3. 51 sec
4. 49 sec
5. 50 sec
6. 52 sec
7. 52 sec
8. 50 sec

Wednesday, March 2, 2011

Tuesday, March 1, 2011

WOD 3/2/11

10 Rounds for time
10 Pullup
15 box jump 20"

Coaches WOD
3:00
5 sets max rep ring HSPU
12, 10, 7, 8, 8
-then-
100 Muscle Ups
-sets of 10 as long as possible with 2 minutes rest.
Then sets of 5 with 1 minute rest.
10, 10, 10, 7+3, the rest in 5's.