WOD

Wednesday 2/22/12

Russ and his 115 lb friend

WOD:
10 -10m shuttle runs
30 wall-balls
10- shuttle runs
30 sit-ups
10 shuttle runs
30 burpees
10 shuttle runs
30 medball slams
10 shuttle runs
30 kb swings (24/16)
6:30pm strength class:
1-1-1-1-1
Snatch
1-1-1-1-1
OHS

Post-Wod: hip and shoulder mobility

2/21/12 snow day!

Katy looking tough after the atlas stone challenge last week.
Pre-WOD: (optional, bring an extra pair of shoes to participate, do not wear the same shoes to work out in) 
 Timed sled push down sidewalk to corner and back. Please be careful, don’t slip and hit your face. This is do at your own risk and don’t touch your tongue to the sled.
Take some pictures Russ
( 45 lb and 25lb plates for men, 45lb plate for the ladies)
WOD:
8-8-8-8-8-8 
Alternate 
Pistols (hold a kettle-bell if need be)
Bench Press (75% max)
1 min rest between each set

Monday 2/20/12 Frantastic

Nate and Betsy ground to overhead
Challenge:
Max Toes to bar in 2 min
WOD: 
50 thrusters (95/65)
Stop every minute and do 5 pull-ups
50 pull-ups
stop every minute and do 5 thrusters. 
Stength Class:
Pre-WOD: 
1-1-1-1-1 Clean
12-9-6
Front Squats @ 75% max
Strict or Weighted pull-ups

2/17/12 Friday GI Jane

Remember when we got do WODs outside. It’s not far off again. I’m looking forward to doing park workouts  and stair climbs with sandbags. Oh and don’t forget the Burpee mile, half mile and 400m challenge. 
P.S. Russ I got 99 Du’s today, I’m coming for ya.
Pre-WOD challenge: 
Max atlas stone lifts in 2 mins 
WOD: GI Jane
100 burpee pull-ups for time 

2/16/12 Thursday

Hip mobility or male modeling?

Pre-wod challenge:
OHS squat, work up to your max weight or 5-5-5-5-5

WOD:
15 min AMRAP
15 ground to overhead (95/65)
30 box jumps (24/20)

Wednesday 2/15/12

A few pics from the Throwdown
WOD:
5 min jerk review and practice
5-5-5-5 Split Jerk
5-5-5-5 hand stand push-ups
Post-wod: max wall-balls in 2 min
Shoulder mobility
Strength Class 
5 min jerk review and practice
3-3-3-3-3 Split Jerk
3-3-3-3-3 Push-Press
3-3-3-3-3 Press
Post: shoulder mobility

Happy V-Day 2/14/12

Pre-WOD:
Max Burpees in 1 min.
This will replace Linda on the records board so go hard. 
WOD: 
2 rounds for time
14 V-situps
14 Ab-mat situps
14 L-pull-ups
14 Elbows to Knees
14 Narrow push-ups
14 Toes to bar
14 Inverted ring hangs (skeletons)
14 Nipple to bar pull-ups 
14 Extension of the back w/ barbell (barbell good mornings)

Monday 2/13/12

Lydia killing it at the throwdown, she even beat me in the last 2 events.
Pre-WOD Challenge: (event 2 and 3)
3 min to achieve max DU’s
followed by 3 mins to achieve max weight overhead squat from the ground.
WOD: (Event 4 at Throwdown)
10 min AMRAP
20 lunges w/ plate overhead (45/25lbs)
15 ring push-ups
80m shuttle sprint
Strength WOD: (6:30pm)
5-5-5-5 Weighted Jumps
5-5-5-5  Back Squat
5-5-5-5  Front Squat
2 min rest between each set

Friday 2/10/12 Chipper

There were 2 new records set for 1 step box jump. Rachel at 42.5” and Matt with 50”. Matt tried for 52” but…just watch the video (Yes, I got his approval  before posting the video)
Beginner’s WOD: 
400m run or row
25 eye level kettle-bell swings (16/24kg)
25 lateral jumps over a barbell (over and back = 1 rep)
25 knee tucks on pull-up bar
25 split squat jumps (25 each leg)
25 russian twists (over and back =1 rep  20/14 lbs)
25 burpees
400m run or row
Advanced WOD:
400m run or row
50 kb swings overhead (16/24kg)
50 lateral jumps over a barbell
50 toes to bar
50 split squat jumps
50 russian twists
50 burpees
400m run or row
This is long WOD, scale the numbers as needed. 

Thursday 2/9/12 Strength Day

Getting stronger girls
Click on the link to see the Pictures from the Junkyard WOD, some turned out blurry. junkyard WOD pics
Pre-WOD challenge: 
Max height 1 step box jump, the record for men is 49″. I think it is around 38″ for women. Here is your chance to get on the records board. 
Beginners WOD:
5-5-5-5-5
Alternate ring dips and ring rows
2 mins rest between each set.
Advanced WOD:
Max reps bench press @bw followed by max Deadlifts @ 1.5 bw (you may not let go of the bar on deadlifts or rest at bottom of lift)
2 mins rest, repeat for a total of 4 rounds
Score is total reps 
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