Archive for November, 2009

Technical:

Snatch

WOD:

25-20-15-10-5

1 Arm Snatch (40/25)

Pull ups

Run 200m in between sets for time.

posted: 29 Nov 09   ·   Category: PostsNo Comments

Weekend WOD

WOD:

AMRAP of Double Unders 30 seconds on 30 Seconds off- 6 rounds

AMRAP of K2E 30 seconds on 30 seconds off- 5 rounds

AMRAP of HSPU 30 seconds on 30 seconds off- 4 rounds

AMRAP Jumping Split Lunges 30 seconds on 30 seconds off- 3 rounds

AMRAP Burpees 30 seconds on 30 seconds off- 2 rounds

AMRAP of Kettlebell Swings 30 seconds on 30 seconds off- 1 round

For total reps

posted: 29 Nov 09   ·   Category: PostsNo Comments

5k Run…

We don’t need to do CINDY to get ready for CINDY. Here is a fun WOD that incorporates some of the CINDY exercises plus a good 5k run. Enjoy!

WOD:

10 pull ups

20 push ups

40 squats

3 laps around the block

4 rounds for time.

posted: 26 Nov 09   ·   Category: PostsNo Comments

Row Row and Row

Strength:

Press 6×3

WOD:

Row 500m

Rest 3 minutes

5 rounds

posted: 25 Nov 09   ·   Category: PostsNo Comments

Going Deep

Darren learning how to "go deep" in the squat. Almost there…just a bit lower.

Technical:

Clean and Jerk

WOD:

50 walking lunges

20 Clean n Jerk (135/95)

30 ring dips

20 Wall Ball

60 Ab mat sit ups

30 KB Swings (24kg/16kg)

75 Double Unders

For time (Another great OPT WOD).

posted: 25 Nov 09   ·   Category: PostsNo Comments

Pull It Up

WOD:

250meter Row

21 SDHP

15 Pull Ups

AMRAP in 20 minutes

posted: 24 Nov 09   ·   Category: PostsNo Comments

Testing Your Strength

Strength:

Deadlift 1 rep max

WOD:

100ft Overhead Walking Lunges

21 Burpees

5 rounds for time.

posted: 23 Nov 09   ·   Category: PostsNo Comments

Grip

We have done this WOD before and boy is it intense! This really works your forearms and your grip! The stronger that grip is, the better we can hang onto the bar when pulling or when cleaning weight up to our shoulders and overhead.

WOD:

Part 1:

12 Lunges

12 Push ups

12 Pull ups

12 KB Swings (16kg/24kg)

3 x (goal is 4:30 or less)

Rest 5 minutes

Part 2:

36 Lunges

36 Push Ups

36 Pull ups

36 Kb Swings

For time.

Try to beat your first score.

posted: 21 Nov 09   ·   Category: PostsNo Comments

Swing, Pull, Jump

Technical:

Hollow Rock/Arch Rock

WOD:

12 Heavy KB Swings

300m Row

x3

Rest 2 minutes

12 Heavy SDHP

25 Double Unders

x3

Rest 2 minutes

5 Burpees

20 Overhead Heavy Walking Lunges

x3

For time.

posted: 20 Nov 09   ·   Category: PostsNo Comments

Snatch Balance

Technical:

Snatch Presses/OH Squat

Snatch Balance

WOD:

10 Snatch Balance (W65lbs:M95lbs)

20 Pushups

AMRAP in 20 minutes

posted: 18 Nov 09   ·   Category: PostsNo Comments