Month: January 2012

Blue

WOD 1/23/12 Front Squat – Find a 1 rep max   AMRAP in 5 minutes: 5 Burpees 10 Goblet Squats (55/35)   Rest 2 minutes   AMRAP in 5 minutes: 10 mountain climbers 10 Push Press (45/33)

The Thrill Of It

 WOD 1/20/12 Three minute AMRAP: 200M run 15 Wallball (20#/14#) 15 Toes to bar 15 Box jump (24″/20″) 15 OHS (95#/75#) 15 Burpees 15 Push press (95#/75#) 15 Kettlebell Swings (55#/35#)   Rest 1 minute   Repeat for a 6 Minute AMRAP   Rest 1 minute   Complete For Time   Nutrition is the most …

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Faygo

 WOD 1/19/12 Back Squat 3-3-3-3-3 All sets at 75-85% of one rep max 3 Tall Box Jumps or 3 Broad jumps between each set   4 Rounds: In 60 seconds complete 10 squat jumps then max Hollow Rocks In 60 seconds complete 100m Run then max Push-Ups   The workout will be exactly 8 minutes. …

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Ocean Breathes Salty

 WOD 1/18/12 Deadlift 10-10-7-7   “Dead Man’s Row” 2K Row Max Unbroken Deadlifts (275/185) Within 20 seconds of finishing the row you must pick up the bar and begin going for max reps on the deadlift. Once you rest the bar on the ground you are done with the deadlifts. You must touch and go …

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Blissful

WOD 1/17/11 Weighted Dips 5-5-5-5-5   Daniel: 50 Pull-Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters 400m Run 50 Pull-Ups     Nutrition is the most important factor when it comes to overall health. Is your diet where it needs to be? If you have any questions please ask a coach. We have …

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Bring The Party

 WOD 1/12/12 Snatch – Find your max, then complete 3-5 singles at 90-95%   For Time: 400m Run 15 burpees 15 Thrusters (45/30 DB) 400m Run 15 Dead Hang Pull-Ups 15 KB Swings (70/53) 400m Run

Row Your Boat

  WOD 1/11/12 Press 3-3-3-3-3  All sets at 75-85% of your 1 rep max   For Time: Row 500m Rest 4 minutes, repeat for a total of 4 sets. Each effort should be 80-90% max effort. Record your time for each 500m row.   What’s been your favorite workout? What’s been your toughest? Discuss in …

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Black & Purple

 WOD 1/10/12 Squat Clean – Find your one rep max Then Complete 5 Heavy Singles (90-95% of max)   AMRAP in 11 minutes: 3 reps of 1 Squat clean & 2 Front Squats (use 70% of  squat clean max)* 10 Alternating Dumbbell Press  (5 per arm 45/30)** 10 Toes To Bar   * Do the …

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