“Frankenstein” *Please Ensure You Are Here 10 Mins Prior To Class Time. 21-15-12-8 Of: Advanced: Box Jumps (30/24) KB Snatch (52/35) D/U’s Med Ball Chin-Ups (20/14) *Bear Crawl 50m BETWEEN Rounds Standard: Box Jumps (24/20) Kb… Read more »
WODs
Oct 30, 2011:
0930 Warrior Program 8 Rounds For Time: 10 Inverted Rows 10 Incline Spider Man Push Ups 20 Walking Dumbbell Lunges (weights determined by Coach) 20 Sit-ups (ABMAT optional) 400m Ruck Run (C:55/35 RX:45/25) *If You Have Your… Read more »
Oct 29, 2011:
For Time: 40 KB Swings (52/44/35) 30 Burpee Box Jumps (24/20) 30 KB Swings 25 Burpees (NO BOX JUMP) 20 KB Swings 20 Burpee Box Jumps 10 KB Swings 15 Burpees (NO BOX JUMP)
Oct 28, 2011:
“Thunderdome” AMRAP In 20 Mins Of: (All With The Same Barbell) 1 Clean 5 Shoulder-To-O/H’s (SP/PP/PJ) 7 Deadlifts 10 Push-Ups 100m Sprint (S1:75/55 S2:95/65 S3:105/75 RX:115/85 A:135/95 BA:155/105) Advanced: (RX/A/BA): Hands Must Leave The Ground On… Read more »
Oct 27, 2011:
“Annie” For Time: 50-40-30-20-10 Of: D/U’s Sit-Ups
Oct 26, 2011:
AMRAP In 15 Mins Of: 10 Power-Snatch 10 Pull-Ups (Box/Band/RX) (S:45/35 RX:75/60 A:95/65) Competitors: 20 FULL-SQUAT Snatches With The Same Weight As Above. Its OK To Fail…
Oct 25, 2011:
Ten Rounds Of: 200m Sprint Rest 30 Sec. Advanced: Rucksack (45/30) Extra: 3 Total Mins Of Handstand Hold
Oct 24, 2011:
*If You Did The DL Make-Up WOD Yesterday: Short Row And Active Recovery Education: Squat-Clean Thrusters For Time: Advanced:100 (RX:95/65 A:115/85) Intermediate: 75 (S:75/55 RX:95/65 A:105/75) Beginner: 60 (S:50/35 RX:60/45) Core: 50 Static Leg… Read more »
Oct 23, 2011:
0930 Warrior Program “Murph” For Time: Run 1 Mile (800m x 2) 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile Advanced: Body Armor *For This Evolution You MAY NOT Break Up The Exercises… Read more »
Oct 22, 2011:
11-1pm: Olympic Lifting Seminar With Coach Rick Bucinell WOD: Row 1000m 25 Push-Ups Row 750m 35 Push-Ups Row 500m 45 Push-Ups
