Friday, December 30, 2011

Fri 12-30 WOD

The lovely Bear complex today and we're lovin' it!!!!

"The Bear"
5 rds
7 sets of
power clean, f squat, push press, b squat, push press

can't set the bar down until all 7 sets are done rest as long as needed between rounds add weight every round.

Thursday, December 29, 2011

Wed 12-29 WOD

Had some fun today with some windshield wipers and sled pulls, just celebrating the rainy/snowy season yay. So I guess that means we need to do some drag line work next week to celebrate the windy weather.

20 min AMRAP
5X5 windshield wipers
sprint to sled
sled pull 155#/125#
10 swings
run rope back
10 tuck jumps

Tuesday, December 27, 2011

Tues 12-27 WOD

WOrking some new gymnastics skills and lots of upside down stuff.

lever work

1000 M row
20X20 HS walks
30 push push ups
40 burpee pull ups
1000 M row

Monday, December 26, 2011

Mon 12-26 WOD

Working some serious hip work today ouch!! I think we'll be walking a little funny tomorrow.

snatch balance 4 sets

5 deck squats
5 med ball sqt cleans
20 double unders
10 deck squats
10 med ball sq cleans
30 double unders
15 deck squats
15 med ball sq cleans
40 double unders
20 deck squats
20 med ball sq cleans
50 d0uble unders
25 deck squats
25 med ball sq cleans
60 double unders

Friday, December 23, 2011

Fri 12-23 WOD

Finishing up the back off week and really looking forward to the coming cycle. We'll be working on some new gymnastics skills and adding a lifting cycle back in.

12 min AMRAP
5X5 turkish get ups
2 runs through ascending box jumps
10 burpees

Wednesday, December 21, 2011

Wed 12-21 WOD

working a little weight today for back off, nothing too bad but apparently a bunch of you are doing Murphy Christmas Eve to make up for it, we'll hope against new snow for ya.

max effort swings
max effort wall ballsx
max effort lift of your choice

cannot stop or rest

Tuesday, December 20, 2011

Tues 12-20 WOD

Still working on the back off week for your weakest gym moves.

Pick 3 of your weakest gym moves
2 rds
1 min of 1 exercise for max reps
30 sec rest
1 min of another exercise for max reps
30 sec rest
1 min of the last exercise for max reps
30 sec rest

Monday, December 19, 2011

Mon 12-19 WOD

OK so I got a photo of todays WOD but it wasn't as great as the one I got Saturday of Dan and Lexie. Talk about good father/daughter quality time (she kicked butt on that WOD btw :o) ).

Tabata row

Friday, December 16, 2011

Fri 12-16 WOD

Good shoulder work today!

40 jumping split lunges
40 push jerk #135
when ever you have to stop do 1 rope climb and move on to the next exercise

Wednesday, December 14, 2011

Wed 11-14 WOD

Had a nice partner workout today on the lovely airdyne. YAY! A big thanks and welcome to Tina and Jayme who stopped in today to give us a try. They did a great job and we're looking forward to see you both again Friday.

3 rounds:
10 dips
15 hip extensions
20 toes to bar
airdyne as long as it takes your partner to do their 1st round, than switch