Month: October 2012

Numbers

WOD 11/1/12 Snatch – Find a 1 rep max   For Time: 5-4-3-2-1 Snatch (135/95) 10-8-6-4-2 Handstand Push-ups 50-40-30-20-10 Double Unders   Lots of Personal Records this week. Who’s going to get one today?!?!

Mau5

WOD 121031 1 Power Clean + 1 Hang Squat clean. Find a heavy weight and complete 10 reps 50 kb swings -Then- 3rounds: 10 Squat Clean to Thrusters (95/65) 10 Box Jumps 20 Double Unders Don’t forget, we are taking pre-orders now for the new T shirt in the office. We plan to have the …

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The Heavy

WOD 10/31/12 Front Squats 3-3-3-3 To to have your last set be roughly 90% of your one rep max   “Litvinov” 5 Sets of: 10 Front Squats @ 65% of 3 rep max 200m Sprint   Recover roughly 3 minutes between sets. Each set will be timed individually.

Sandy

Precision Technique. Dimas is one of the very best of all time. This video can be a little hipnotic. Enjoy. WOD 121030 1000m Row Time Trial 3 rounds: 400m Run 21 C2B Pull Ups 12 Deadlifts (275#/185#) Don’t forget, we are taking pre-orders now for the new T shirt in the office. We plan to …

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Tenicide :(

WOD 10/30/12 Clean and Jerk – Find a 1 rep max   AMRAP in 15 minutes: 5 Clean and Jerk (135/95) 10 Burpees 15 Pull-Ups   Anytime you’re using less than 75# try to use a 15# bar, we have lots of them available and it helps save our precious 10’s from an early demise. …

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Ragged

New shirts coming soon! WOD 10-29-12 OHS 5×5 Sit in the bottom of each squat for 3 full seconds. Have a partner count for you. Work up to a heavy set. AMRAP in 3, then rest 2 minutes AMRAP in 4, then rest 3 minutes AMRAP in 5 of: • 15 Presses (65/35) • 10 …

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Gangnam

 WOD 10/29/12 Back Squats 3-3-3-3 Try to work up to 90% of your one rep max   Tabata Mash-Up: -Goblet Squats (55/35) -Toes To Bar   Alternate between movements, you will complete 8 rounds of each movement.   Cash Out: Max Double Unders in 2 minutes

Swing!

WOD 121026 3 x Max Effort HSPU 3 x Max Effort STRICT Pullups 3 x 100m Sprints Amrap in 12: 7 box jumps (30/24) 14 push press (75/55) 21 kb swings (55/35) After party: Row 250m, dampener on 1

Galactica

 WOD 10/26/12 Power Clean + Hang Squat Clean – Find a heavy weight and complete 10 heavy reps   5 Rounds: 3 Front Squats (185/115) 5 Burpee Bar Hops 15 Push-Ups 20 Mountain Climbers   Cash Out: Max Tire Flips in 90 seconds   We will not be having a stretch class this Saturday. The …

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