Month: November 2012

6 Minute Abs

WOD 11/30/12 AMRAP in 6 minutes: 100m Sprint 100m Farmers Carry (55/35)   AMRAP in 6 minutes: 10 Wall Ball (20/14) 10 Box Jumps (24/20)   AMRAP in 6 minutes: 15 Sit-Ups 5 Burpees   AMRAP in 6 minutes: 10 Kettlebell Swings (55/35) 8 Toes To Bar   Rest 3 minutes between each workout.   …

6 Minute Abs Read More »

Cookie

WOD 121130 AMRAP in 30 minutes: 5 Squat Cleans 400m Run 10 Deadlift 5 Jerks rest 2 minutes between rounds  There is no prescribed weight. Pick a load that is heavy for you. If you do all the squat cleans touch and go and all the Jerks unbroken then you should probably add weight. *Check …

Cookie Read More »

Heavy Intervals

 WOD 11/29/12 AMRAP in 30 minutes: 5 Squat Cleans 400m Run 10 Deadlift 5 Jerks   Rest 2 minutes after each round   There is no prescribed weight. Pick a load that is heavy for you. If you do all the squat cleans touch and go and all the Jerks unbroken then you should probably …

Heavy Intervals Read More »

Fun

WOD 121128 Back Squat: 1 Rep every 30 seconds for 4:00 @ 85% (9 total reps) -Rest 2:00 1 Rep EMOM 4:00  @ 90% (5 total reps) “Team Push Press Ladder” 10-9-8-7-6-5-4-3-2-1 P1: DB Push Press (35#/20#) P2: DB Overhead hold (35#/20#) until P1 finished Switch positions, repeat , Switch positions, repeat The Slay Bell …

Fun Read More »

Press On

 WOD 11/28/12 Press 5-5-3-3-1-1-1 With the press you must keep your knees locked out the entire time.   “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest exactly 3 minutes between rounds, score is total time with rest.   Easily scale this workout by subtracting 10 reps from everything and/or doing …

Press On Read More »

Fu Manchu

WOD 11/27/12 3x200M Row (for time) “Diane” For Time: 21-15-9 • DL (225/155) • HSPU Order your new hoodie today! 2 styles and 3 colors to choose from!

SlayBell

WOD 11/27/12 5 minutes Squat Snatch practice starting from the Tall position (bar at hips) – use light weights. 10 minutes Squat Snatch starting from the Hang position – find a heavy single   Complete 1 Hang Squat Snatch every 30 seconds for 4 minutes. There is no prescribed weight just use a weight that …

SlayBell Read More »

Lucky Day

New hoodies! WOD 11/26/12 1 Snatch + 1 OHS Work up to a heavy set Death By Thrusters (96/65) Death By TGU (55/35) The Slay Bell Showdown competition is this Saturday. We have some athletes that will be competing. If you plan on going to spectate and help represent CFL let us know in the …

Lucky Day Read More »

Heismanziel

WOD 11/26/12 Back Squat 3-3-3-3 Start at 80% and increase the load every set   For Time: 1k Row 1k Run   Tabata Dead Hang Pull-Ups – Score is total number of reps completed   Starting today we will have the 5am class every weekday!