20120517

For time:
800m Run
50 Box Jump Burpees
25 Burpee Pullups
800m Run


Meet up at 0545 and 1700.

Post time to comments.

20120516

Wacky Wednesday

EMOTM 1+

Clean 135/95, yes that is with a squat.

Power Clean to a Front Squat is ok, work on improving your squat clean.

1+ is Minute 1 do 1 rep, Minute 2 do 2 reps...etc. 

Remianing of the Time:

All Human Beings Should be Able to Perform Basic Maintenance on Themselves

                                                                           - Kelly Starrett, MWOD

See ya at 0545 and 1700

Post total number of reps

20120515

Happy Tuesday

AMRAP 20 of

5 PushUps

10 Situps

15 Ground 2 Overhead (G2O) 75#/55#

 -each rep must start from the ground 

See ya at 0545 and 1700

Post rounds to comments!

20120514

"Loco"
5 Rds
10 DeadLift 225/185
40 Double Unders

See ya at 0545 and 1700

Post Comments

20120511

Friday Fun

Group Warm Up Starts 5min after posted times.

Mr. Joshua - Link

5 Rds for time

400m Run
30 GHDs
15 Deadlifts 250/175

Scale weight as needed and w/o loosing form
GHDs = Parrallel situps, abmats
Run = sorry no scaling allowed / 30 burpees

See ya at 0545 and 1700

Post time to comments...

20120510

Back Squats

5x5x3x1

followed by....YOUR GOAT for 20 Mins!!

Pick something you suck at, and your gonna be working on it for 20 -30 minutes. Simply put, its a movement that makes you suck your teeth, wish you didn't show up, or in some cases keep driving home!

Examples of Goats - We will be there to help/prescribe wods...etc.

Pull-Ups                                 Deadlift Skill Work
Toes 2 Bar                              Power Clean/Front Squats
Knees 2 Elbow                        Snatches
HSPU                                      Wall Balls
Double Unders                      
GHDs
Pistols
MU
Rope
L-Sits

See ya at 0545 and 1700

Post comments on your Squat and Goat!!!

20120509

Mobility
Shoulder and Hip Flexor


WOD
Perform for time:
15 Power Clean and Jerks 155/115
5 Hand Stand Push Ups (HSPU)
10 Power Clean and Jerks
10 HSPU
5 Power Clean and Jerks
15 HSPU

See ya at 0545 and 1700

Post time to comments.

20120508

Thrusters 5x3x1

5 Rounds:
5 Deadlifts 275/185
10 Plyo Pushups
15 Toes to Bar


We will meet up at 0545 and 1700.

Post time to comments.

20120507

"Run like Pam" 

Pam, you will be missed!

 Good Luck to You, Geoff and Cody in your new adventure!

Monday!

Skill Work: Single Leg Deadlift 5x5x5 Use DB or BB

WOD

15 AMRAP

5 Burpees

7 Overhead Squats 95/75

10 Pull Ups

See ya at 0545 and 1700

Post Comments

20120506

Open Gym Tomorrow at 1000

Make up WOD
Rest Day
...Whatever

20120505

The Mary Scott

Saturday

Open Gym 1000

Make Up a WOD

Skill Work

Roll the Dice!!

If its your rest day....

Active Rest

Sport of your choice 

Post Comments

20120504

Joanna "Jo" A. 

Double Unders and Pull Up PR today!!

Friday Fun!

Mobilize the Hips and Shoulders!

WOD

Overhead Squats

3x3x3

If they need work, stick to lower weight

....and then,

4 rounds

15 Front Squats 135/95

15 Bar Jump Burpees

Scale as needed, but not the burpees!

See ya at 0545 and 1700

Post weights and times to comments!

20120503

Adam and Ernie
Good job on HSPU Today!!

Skill Work
HSPU - 5x Max Effort
Hand Stand Walks
No boxes allowed, practice getting up on the wall!

WOD
"Annie"
50-40-30-20-10
Double Unders
Situps

Use the remaining time working on a "GOAT"
(e.g complexes, form, kipping...etc)

See ya at 0545 and 1700

Post times and GOAT stuff to comments

20120502

Push Jerk
2-2-2

8 Min AMRAP:
12 Kettlebell Swings
9 Wallballs
Only your unbroken rounds count.  (example: if you do 12 KB swings without putting down the KB and 9 Wallballs without putting down the WB...you count that round.)

We will meet up at 0545 and 1700.

Post unbroken rounds to comments.