Month: April 2012

Hello Sunshine

WOD 4/25/12 Squat Clean & Jerk 1-1-1-1-1   3 rounds With a partner: Row 250 Max Burpees Row 250m Max Russian Kettlebell Swings (70#/53#)   Each partner will row/burpee/row/kb swing for each round. Rest as needed between rounds. Score is total number of combined burpees  for each round and total number of combined kettlebell swings …

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Training Day

WOD 4/24/12 Overhead Squat 5-5-5-5-5   As quickly as possible: 800m run followed by 3 rounds: 10 Ring dips 20 Wall ball 10 Kettlebell Swings Then 800m Run

Boy And His Coin

WOD 4/23/12 Front Squat 3-3-3-3-3   Front squat tip of the day. One of the toughest aspects of the Front Squat is maintaining an upright torso. A lot of elements cause the common forward tilt we see in many athletes. Since we tend to focus on the cue of “keeping the elbows high” sometimes our …

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WOD 4/20/12 Deadlift 3-3-3-3-3   AMRAP in 10 minutes: 7 Push Press (115/75) 10 Toes To Bar 13 Box Jumps (24/20)


WOD 4-20-12   Clean & Jerk: 5-5-5-5    Work up to a heavy set of 5 and use the same weight for all sets. AMRAP in 6: 5 Power Snatches (95/65) 6 Bar Hopping Burpees 75 M Run Starting next week we will be doing Max Efforts on most of the major barbell movements. Be there to …

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Monkey Tail

WOD 4/19/12 Sprint 200m Rest 2 minutes Sprint 400m Rest 3 minutes Sprint 800m Rest 4 minutes Sprint 400m Rest 3 minutes Sprint 200m   Rest 5 minutes:   AMRAP in 5 minutes: 5 Overhead Squats 95/65 5 Dead Hang Pull-Ups 5 Burpees   Attention Attention: Unless we are doing a benchmark workout (Fran/Helen/Josh/Etc) or …

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Tom Ka Gai

WOD 4/17/12 Barbell Lunges 3-3-3-3-3   For Time: 800m Run 10 Muscle Ups (Sub 3 Pull-Ups & 3 Ring Dips for each Muscle-Up) 75 Push Press (75/53) 100 Double Unders 50 Wall Ball (20/14)