Month: July 2012

Puppy Conan

It’s like Christmas in here! WOD 7-11-12 Handstand Skill Work AMRAP in 12: • 10 Strict Press (85/55) • 10 Box Jump (24/20) • 10 KB Swings (55/35) After Party: 3 attempts at a max handstand hold. (Against the wall or free standing)

Chompers

We love a full board! WOD 7-10-12 Max distance row in 5 mins “2-bata X 4” • Deadlift (245/175) • Pushups • Goblet Squats (55/35) • Toes 2 Bar Each tabata cycle will be done seperately. Score will be the total of the lowest number of reps from each cycle. After Party: Max Hollow Rocks …

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Warm Gun

WOD 7/10/12 12 minutes Snatch Balance practice. These reps will be performed without the initial “heave” meaning you will simply drop under the bar without first jumping it off of your shoulders. You will use significantly less weight and just focus on your speed getting under the bar.   -then-   15 minute AMRAP of: …

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Pick it up!

WOD 120709 Back Squat: 1 x 20 This a MAXIMAL UNBROKEN SET. If you aren’t sure what you can do unbroken, but still very challenging, then use 70% of your 1RM. You will do a few sets of lighter weights to get warmed up with. Then attempt the set of 20 when you’re ready. For …

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Final Touch

WOD 7/9/12 5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.   -then-   For time: 8 Pistols (alternating) 8 HSPU 8 Burpee Over-The-Box Jumps 20″ 12 Pistols (alternating) 12 HSPU 12 Burpee Over-The-Box Jumps 20/16 16 Pistols (alternating) 16 HSPU 16 Burpee Over-The-Box Jumps …

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Bangarang

WOD 7/6/12 Work up to ~ 70% of your 1RM Squat Snatch -then- 2 Touch & Go Snatches (full squat) Every Minute On the Minute for 6 minutes @ 70%. (feel free to increase or decrease weight if you have time)   5 rounds for time of: 45 sec. ME C2B Pullups 15 sec. Rest …

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20 Rep Crusher

WOD 7/5/12 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%. If you’ve never done this, start at …

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Freedom

Ssg Joshua Hager WOD 7-4-12 “Josh” For Time: • 21 OHS (95/65) • 42 Pullups • 15 OHS • 30 Pullups • 9 OHS • 18 Pullups We will ONLY be having the NOON CLASS today. Please enjoy your holiday responsibly and safely. Classes will resume to normal scheduling on Thursday.