Wednesday, October 31, 2012

10-31-12

EMOM for 7 Mins

1 High Hang Clean
1 Hang Clean
1 Clean from the Deck

WOD:

Lv1 and Lv2 4 rnds
Lv 3 5 rnds

Lv1                                        Lv2                                        Lv3
10 Jumping Pullups                 6 CTB Pull ups                       3 Bar Muscle Ups
15 Incline Pushups/Tripod       4 HSPU W/Band                     4 HSPU
5 Front Squats ( light )            5 Front Squats ( med light )    5 FS  135/95











Tuesday, October 30, 2012

10-30-12

WOD:

18 Min Amrap of:

Row 750
50 Dbl Unders
30 Weighted Situps
30 Hip Extensions

Sorry everyone forgot to take pictures of everyone except Sarah.  I am not posting those so I don't embarass her. Great job everyone have a wonderful Halloween!

Monday, October 29, 2012

10/29/2012

12 Min for:
5x5 Push Jerk

Then for Time:
21-15-9
Pull Ups
Box Jumps
KB Swings

                     Great Job every one we had a great turn out today!










Friday, October 26, 2012

10-26-12

Busy day today with  a lot of squat work. It was great to see some new faces this evening with Shane and Ryan dropping in, hope you enjoyed it.  

WOD:
clean and jerk 5X3

3 rounds for time:
10X medball clean to wall ball
10X GHD bench press  (scale hollow rock plate press)
300 M run












Thursday, October 25, 2012

10-24-12

Thrusters: 5-4-3-2-1

10 min AMRAP:
   Bear Crawl (down & back length of gym)
  10 x T2B
  10 x Squats









Tuesday, October 23, 2012

10/23/12

 
 WOD:
4 Rounds:
10 Walking Lunges with bar (in front rack)
10 Ring dips
30 Double unders





Monday, October 22, 2012

10-22-12

Welcome back for the week with a good hip burner!  And a big welcome to Toby and Jesse, glad you could join us and looking forward to seeing you both back soon.

WOD:
3X5 front squat

10 min AMRAP:
Bear crawl length of gym and back
10 toes to bar
10 squats