Month: June 2012

Cranked

WOD 6-29-12 In 15 minutes find a 1 rep max on snatch 5 Rounds For Time: • 9 DL (135/95) • 6 Hang Power Snatch • 3 OHS Cash Out: 30 Hollow Rocks

Bustle

WOD 6/29/12 3 Rounds: 200m Run, 5 Snatch (115/75) 10 Push-Ups 20 Front Squats (115/75)     Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be a competition; just a bada$$ workout we hope everyone is willing to take on!   We will only have the 11:30am …

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Instantly

 WOD 6/28/12 1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.   -then-   For time: 50 Mountain …

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Shout Out

WOD 6/27/12 Snatch Balance Skill Work   4 Rounds: 400m Run 15 C2B Pull-Ups   Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be a competition; just a bada$$ workout we hope everyone is willing to take on!   We will only have the 11:30am class on …

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Transform

Bear crawling like beasts at CFL! WOD 6-27-12 Waiter Carry  5×1 (per arm) Tall Box Jumps 5×7 Using the heaviest weight possible: you will do a waiter carry from the pullup rig to the black wall and back with one arm, then repeat with the other arm. Use KB’s or DB’s. After each waiter carry …

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The Dig

WOD 6/26/12 12 minutes to establish a 1RM Power Clean & Push Jerk. (No squat cleans or split jerks)   -then-   For time: 30 Box Jumps 24/20″ 20 Deadlifts 275/185# 30 T2B 20 Lateral Burpees (over barbell) 30 V-Ups 20 Power Cleans 135/95# (same bar from before) 30 Alternating Pistols 20 Burpee Box Jumps …

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Happy 25th!

 WOD 6/25/12 5X2 Tempo Back Squat @ 80% (of 1RM) – rest 60-90 seconds Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.   -then-   “Kara’s 25th” 25 Minute AMRAP: 25 Double Unders 20 DB Snatch (10/arm) (45/30) 10 Bumper Plate Burpees (45/25) 100m Run

Bravo!

WOD 120625 10×2 Deadlifts (@75% of 1rm) Rest :60 between sets -Then- 4 Rounds for total working time: 20 Kb Swings (55/35) 20 Burpees 20 Ring Dips Rest :30 between rounds Paleo Challengers: Lets here some chatter. How is it coming along? Any results yet? How about performance? Keep us up to date on you …

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