Friday, August 31, 2012

Wed 8-29 WOD

Working some back off skills today, just taking a little breather from earlier in the week. Handstand progression and Back squat. Fridays WOD: work on one oly lift and one power lift of your choice.

Wednesday, August 29, 2012

Tues 8-28 WOD

Had a good monostructural workout today, and for those of you who were thinking it's back off it's not. (At least it wasn't for Mon and Tues).
WOD:
"run burpee race"
Get a partner and while your partner is running 400 M as fast as they can you get to do burpees for score, when they get back trade places and shout our your score, repeat this 4 times (YAY). The partner with the most burpees wins.




Monday, August 27, 2012

Mon 8-27 WOD

So I tried to add another video today that I took on my phone from the workout but haven't figured that one out yet, but I'm working on it!

WOD:
AMRAP in 20 min:
6 jumping squats
5 hand release push ups 
4 around the world pull ups
3 ring dips to L sit




Saturday, August 25, 2012

A week in pictures

videoOK I know I missed a lot of blogs but now that I have internet back we are off and running. So to make up for it I have gone above and beyond the usual and (attempted to) put together a slideshow.
WODS:
20-15-20 burpee pull ups, box jumps, hand release push ups, windshield wipers

200 M med ball run, descending ladder 20,19,18,17 wall balls, 10-9-8-7-6 GHD medball situps

3 rds: 40 swuats, 30 swings, 20 OH squats, 10 toes to bar

4 rds: 400 M run, 400 M row

5 rds: 50 Double unders, 10 manmakers, 3 muscle ups

30 clean and jerks for time every minute on the minute 5 burpees

AMRAP in 20 min: 200 M run, 5 long jumps, 3 inverted burpees, row 10 cals

Fight Gone Bad!









Monday, August 13, 2012

Mon 8-13 WOD

Sorry to say no pics from the AM classes, Adams working on it. Welcome back to Connor from the farm life, good to see you back in the gym.

WOD:
3 rounds:
40 squats
30 swings
20 weighted OH lunges
10 toes to bar




8-10 Fri WOD

Sorry the post is a little late was out of town this weekend for Branden's birthday. 

WOD:
40 HSPU
2000 M row
80 GHD sit ups
1800 M run
40 Commando pull up
break them up as you need to to finish






Thursday, August 9, 2012

Thurs 8-9 for the week

WOD's for the week.

Tues. WOD:
AMRAP in 20:  10 OHS med., 4 burpee box overs, 10 wall balls, 4 dips, 10 squats

Wed. WOD:
5X3 pause snatch rest as needed
100 Double unders 
descending ladder 6 to 2 B. squats (heavy)















Monday, August 6, 2012

Mon 8-6 WOD

So we only got pictures of the evening class, sorry, Adams still getting used to the whole "need-to-take-pics" thing, he'll get  better! But we have some great pics anyway, and don't forget to check out the scores there are some major PR's!!! Great job everyone.

WOD:
10 min to find your deadlift 1RM

4 rounds: 
300 M run
10 pull ups
10 deadlifts (70% of your 1RM)
10 hand release push ups
 Here's a good picture of what drafting looks like!





 And great job to Sarah C. almost all the hand release on her toes!!!!