09072010

ME: Press

WOD: Tabata Box Jumps

rest 1 minute

   Tabata Wallball

08072010

ME/skill: 30 Muscle ups

Beginner: 30 False Grip rows & 30 Dip Supports to negative

Intermediate: 30 False Grip Pull ups & 30 Dips

Advanced: As Rx

WOD: Annie

50-40-30-20-10

Double unders

Situps

Beginner: 2x single unders

Intermediate: count attempted Doubles

Advanced: As Rx

07072010

ME: Squat

WOD: 2-4-6-8-10-8-6-4-2

DB Snatch Right Arm

Handstand Push up

DB Snatch Left Arm

Pull up

02072010

ME: Push Jerk

WOD: Complete the Following in any order you want for time

Move 150# of plates 50m x4 (only move 1 plate at a time, carry it anyway you want)

100 Squats

50 Push ups

20 Pull ups

Update on Sunday, July 4, 2010 at 3:41PM by Robert Austin

Push Press

01072010

ME/Skill: 30 Pistols each leg

If you have a full pistol do them, if not do half to a box and the other half using a pole for support

WOD: 21-15-9

Ring Dips

Wallball

Burpees

Update on Sunday, July 4, 2010 at 3:43PM by Robert Austin

Broad Jump

30062010

ME: Overhead Squat

WOD: 3 rds for time

20 Swings

50m Broad Jump

150m Run

Update on Thursday, July 1, 2010 at 5:32PM by Robert Austin

Overhead SquatSwings

28062010

ME: Sumo Deadlift

WOD: 3rds for time

50 DB Thrusters 50/30

30 KTE

Update on Monday, June 28, 2010 at 10:56PM by Robert Austin

25062010

ME: Push Press

WOD: Practice Clean drills

Update on Monday, June 28, 2010 at 10:51PM by Robert Austin

24062010

ME/Skill: Handstand Practice for 15 Mins

WOD: "Topless Fran"

21-15-9

Front Squat 95

Pull ups

Update on Monday, June 28, 2010 at 10:54PM by Robert Austin

23062010

ME: Front Squat

WOD: Kelly

5rds for time

400m Run

30 box jumps

30 wall ball shots

Update on Monday, June 28, 2010 at 10:58PM by Robert Austin

Sunday June 27th Class is cancelled

Sunday June 27th's Class is cancelled. Sorry for the inconvenience everyone but I will be out of town this coming weekend and wont be having class that day. Monday's class is however still on.

Hopper

ME: Snatch Grip Deadlift

WOD: 100 reps of

          Spades- burpees

          Clubs- pushups

          Hearts- squats

          Diamonds- pullups

Draw until you have at least 100 reps, aces are one, face cards are ten.

10062010

ME/skill: Pistols 30
WOD:Tabata interval of the following: 1 arm Dumbbell Snatch, Pullups, 1 arm Dumbell Snatch, Burpees

A Tabata interval is 8 rounds of 20secs of work followed by 10secs of rest.

09062010

ME: Overhead Squat

WOD: AMRAP 15min: 50m Run w/DB or KB, 20 Swings. Run w/same weight as your swing.

07062010

ME: Deadlift

WOD: 5rds for time: 150 m overhead plate walk 45/35, 20 squat jumps.  5 burpee penalty if the plate drops from overhead.