0930 Warrior Program: “Sarge” AMRAP In 5 Mins Of: 3 SDHP (115/75) 5 Squat Thrusts 7 Sit-Ups (ABMAT Optional) *Rest 1 Min *Repeat For 5 More Cycles (6 Total), Only Fully Completed Rounds In… Read more »
WODs
27 July, 2012:
Thrusters For Max: 2,2,2,2,2,2,2,2,2,2. AMRAP In 3 Mins Of: Thruster (S:75/55 RX:95/65) *Goal – Only Drop The Bar 1-2 Times At The Most To Rest Extra: Matador Dips / Ring Dips
26 July, 2012:
4 Mins MAX Reps Of: Back Squat (From Rack) S: 95/65 RX: 135/95 A: 185/135 –Then– 10 Min Ascending Ladder Of: 5 D/U’s 5 Push-Press (75/55) 10 D/U’s 10 Push-Press 15 D/U’s 15 Push-Press… Read more »
25 July, 2012:
**RED ALERT-NEW CFL NAMED WOD** “CS-Z” 21-15-9 Of: Hang Squat Clean (135/95) Burpee Box Jumps (30/24) Sit-Ups (No ABMAT) ____________________________ CF KIDS: 3-6 yrs: 3 Rounds Of: 3 Broad Jumps 6 KB… Read more »
24 July, 2012:
“HELEN” (Teens Too!) 3 Rounds For Time: Run 400m 21 KB Swings (53/35) 12 Pull-Ups *Sub RX Pull-Ups With 24 Ring Rows Or 24 Box Pull-Ups Each Round. No Bands.
23 July, 2012:
Volume Training: EMOTM For 15 Mins, Complete: 0-4: 7 Floor Presses (S:115/75 RX:135/95 A:155/105) 5-9: 6 Floor Presses 10-14: 5 Floor Presses –Rest 3 Mins– 10 Rounds For Time Of: 8 Perfect Push-Ups 8… Read more »
22 July, 2012:
1100 HLCLV: 7 Rounds For Time: 16/14 DB Power Snatch (8/7 Each Arm) (RX:45/35 A:60/45) 20 Box Jump-Overs (24) 10 DB O/H Squats (5 Each Arm) (RX:45/35 A:60/45) 5 Up-N-Overs *You May Want To Wear Workout… Read more »
21 July, 2012:
0930 Warrior Program: “EVA” 5 Rounds For Time: Run 800m 30 Pull-Ups (Anyhow) 30 KB Swings (S:53/35 RX:70/53) _______________________________ Make-Up WOD: “GRACE” For Time: 30 Clean + Jerks (135/95) –Or– “ISABEL”… Read more »
20 July, 2012:
“GRACE” For Time: 30 Clean + Jerks (135/95) *We Will Have Plenty Of Time For Education On Both The Clean And The Jerk Prior To The WOD.
19 July, 2012:
Progression Workshop: Box Jumps For Max Height (Will Be Recorded On PR Board) -From Static Position -With One Step Only Up-N-Overs (Advanced) GHD Sit-Ups GHD Back Extensions Prowler Push/Pull With Various Weight
