Wednesday, October 1, 2014

2014-10-01

Wednesday, October 1st, 2014

Meet downstairs and warm up with a slow 10 Squats, 10 Push ups, 10 Pull ups followed by group stretching.

WOD

Run 400

5 Rounds of:   10 Wall Ball   
                        12 Toes to Bar
                        15 Burpees

Run 400

Tuesday, September 30, 2014

2014-09-30 Helen Plus

Tuesday, September 30, 2014

Meet upstairs for the first portion then move downstairs for the WOD.

Warmup  200 Singles or 100 DU followed by stretching

Handstand Push-up work with a partner for 10 minutes.  Use partner to stabilize your legs while you attempt open area HSPU.  Work until you have done 20 push ups, assisted or on your own.

WOD

Helen-Plus some

3 Rounds:  400 meter run
                  21 KBS
                  12 Pull Ups
                  10 med ball sit ups (this would be the plus)

P.S. I know it's going to be raining.  Water is good for you!!

Monday, September 29, 2014

2014-09-29 Grace

Monday, 9-29-14

Warm-up with a 500 meter row and meet downstairs for group stretch

Oly

Squat Clean 3-3-5-5-5 at 60% body weight

WOD

Grace

30 Clean and Jerks   Rx 135/95

If you don't use RX weight, use a weight that is difficult.  If you're using the proper weight, you will not be able to straight set this WOD (Assuming you are not Rich Froning)

Thursday, September 25, 2014

2014-09-25 15 minute AMRAP

Meet downstairs at 1610

Warmup:
PVC stretch
100 bicycle crunches (50 each side)
30 pushups

WOD:
AMRAP 15 minutes of

Run 400 meters
20 Box jumps
10 Toes to bar
5 SDHP

Wednesday, September 24, 2014

2014-09-24 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC stretch
Then 2 rounds:

1 minute rowing
1 minute single unders
1 minute plank

WOD:
Deck of Cards
Hearts: Dumbell push press
Spades: Situps
Diamonds: Hand release pushups
Clubs: Squats
Jokers: 10 Jumping Jacks

Hold in plank while card is being turned

Tuesday, September 23, 2014

2014-09-23 Squats

Meet upstairs at 1610

Warmup:
PVC Stretch
500 Single unders
2 minutes plank

WOD:
OHS: 5,5,5,5,5

Front Squat: 3,3,3,3,3

Back Squat: 2,2,2,2,2

Monday, September 22, 2014

2014-09-22 Goblets, pullups and burpees

Meet UPSTAIRS at 1610

Warmup:
3 Rounds of:
Row 500 meters
15 KBS
Run down and up west side stairs

Then downstairs for the WOD:
AMRAP 20 minutes:

12 Goblet squats
9 pullups
6 burpees