Month: March 2012

Surf

WOD 3/30/12 “DT” 5 Rounds: 12 Deadlift (155/105) 9 Hang Clean (155/105) 6 Push Jerk (155/105)   Coaches note: This workout gets really heavy really fast! If you’re form is technically sound on these three movements then you should push yourself and use a challenging weight; however if you struggle with even one of these …

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No Limits

Proof that squatting is natural and safe. WOD 3-29-12 For Time: 50 Double Unders 40 Air Squats 30 Box Jumps (24/20) 20 Pullups 10 Deadlifts (225/155) 400 M Run After the 400 M run you will go back up the list. Example: 10 DL, 20 Pullups, etc.

Coal

WOD 3/29/12 Overhead Squat 5-5-3-3-1-1-1   As many reps as possible in 15 minutes 10 Goblet Squats 10 Kettlebell Swings 10 Burpee Box Jumps 10 Toes to Bar

Dragon

 WOD 3/28/12 Press/Push Press – 2/5 for 5 heavy sets For this you will do 2 strict press followed by 5 push press for each set   “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull-Ups   The 11:30am class will be moving back to 12noon starting April 2. We tried the experiment for a month …

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Body Control

The Saturday class learning balance and coordination WOD 3-27-12 Clean: 1 Rep Max 3 rounds: 15 Squat Cleans (135/95) 800 M Run The weight you use for the squat cleans should be heavy enough to be a challenge, but not so heavy that you begin to sacrifice good form to finish. Choose your weight wisely!

OMGPop

 WOD 3/27/11 3 x 400m Sprints at 85-90% effort (based off of your 400m Personal Record). 1:1 Work to Rest ratio   For max reps in 2.5 minutes 250m Row Burpees Rest 30 seconds   For max reps in 2.5 minutes 250m Row Chest to bar Pull ups Rest 30 seconds   For max reps …

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Inferno

Trey, row your way back into the gym! WOD 3-26-12 500 M Row Time Trial For time: 5 Turkish Getups (55/35, per arm) 10 HSPU 15 Pullups 20 Situps 25 Box Jumps (24/20) 30 Wall Ball (20/14) Reminder: If your 2 weeks free has ended, you need to sign up for your membership. If you …

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Second Pull

WOD 3/26/12 Front Squat 5-5-3-3-1-1-1   Every minute for 20 minutes: 3 Squat Cleans (135/95) 5 Bar Facing Burpees   This work out will be done in intervals.  At the top of every minute you will complete squat cleans and burpees.  If you go over the minute you will finish the work for that interval …

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