20121001

30-20-10
Toes to bar
Wallballs

20120928

Meet at 0545 and 1700

"Diane"
21-15-9
Handstand Pushups
Deadlift 225/135

20120927

"Fran"
21-15-9
Thrusters 95/65
Pullups

20120926

Meet at 0545 and 1700

Amrap 7 minutes

50m farmer carry of max weight
10 hollow rocks
25 double unders
5 kettlebell swings

20120924

Meet at 0545 and 1700.

5 rounds
400m run
30 sit ups
15 burpees

20120924

"Elizabeth"
21-15-9
Full squat clean 135/95
Ring dips

20120921

This one is for you Ben

"Nancy"
5 rounds for time
400m run
15 Overhead squats 95/65

20120920

Meet at 0545 and 1700

Chipper For Time:

30 KB Swings 24/16
20 Burpees
10 Tire Flips
200 Double Unders  (or x2 singles)
10 Tire Flips
20 Burpees
30 KB Swings 24/16

20120919

Pick a skill that you suck at...Kipping Pullups, Double Unders,  Handstand pushups, muscle up progression, pistols, etc and work on them for 10 minutes.  I will help coach you through

Then

Max Effort Deadlift

(Lift for a maximum load over 1-3 reps...that doesnt mean just jump to your max, progress slowly to warm up then attempt your max effort) 

20120918

Meet at 0545 and 1700

Key word for this workout --- SCALE!  Most of you should not be doing this RX

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

20120917

Take 20 minutes to find your max height box jump.

Then

7 rounds for time
10 knees to elbows
5 clapping pushups
10 medicine ball cleans

20120914

Not a girl, but should be tough.  Sorry to both am and pm groups, I am very busy at work this week

AMRAP 12 Mins

5 Handstand pushups
5 Burpees over bar
5 Overhead squat 95/65

20120913

Bad squat habits are learned as we grow older, toddlers instinctively know how to squat. (Click on link)

Meet at 0545 and 1700 in Bldg 707.

"Lynne"
5 Rounds for max reps of:
Body weight Floor Press (Dont use the bench, its too wobbly)
Pullups
Score is total number of reps

There is no time limit on this, but once you go to failure that is the end of the set.

20120912

Warmup:
75 Double unders
25 Squats
10 Jumping lunges each leg
Hamstring stretch, Paleo Chair, Shoulder mobility


EMOTM +1 Full Squat Cleans for 15 mins - 95/65

1st minute-1
2nd minute-2
Etc...until you cannot finish the # of cleans for that round
Score is rounds completed

Then AMRAP 5 Min of:

5 KB Swings  24/16
3 Burpee pullups