Daily Workout

Posted by on May 9, 2012 in WOD | 0 comments

Hand stand skill work

Press 3 x 5

then

In teams of 2 or 3 row as many meters as possible in 15 minutes.

Posted by on May 7, 2012 in WOD | 0 comments

Back Squat 3 x 5

Dips 3 x failure

then

AMRAP in 10 minutes of:

5 burpees

10 ball slams

15 box jumps

Posted by on May 4, 2012 in WOD | 0 comments

KB warm-ups

Push Press, build to a heavy single

then

You have 2 minutes to complete the following:

200m sprint

AMRAP KB swings in the remainder time. (70/53)

Rest 2 minutes between rounds and compete 5 rounds

Score total swings

Posted by on May 3, 2012 in WOD | 0 comments

We will only have the 9am class tomorrow, Friday the 4th.  All other classes will be cancelled.  Our Saturday 9am class will also be cancelled.  Sorry for the inconvenience.  We are hosting the Starting Strength Seminar this weekend.

 

Front Squat 5×3

then

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups*
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*Athletes may sub toes to bar for push-ups

Posted by on May 1, 2012 in WOD | 0 comments

Deadlift 5rm, warm up with PC

Chin-ups on the minute every minute for 6 minutes.  If you successfully hit all your reps last week increase reps by one.

then

Tabata Cal row

rest 30 seconds

Tabata sit-ups

rest 30 seconds

Tabata Ball slams

rest 30 seconds

Tabata supine ring rows

Post total of smallest score for each exercise