Sat. Mar. 5th, 2011

The walls' comin' down

Today!!!!
As you may have heard, today, after the W.O.D, we will finally be knocking the cinder block wall down as part of our expansion plan. Anyone who wants to swing a sledge and let out some aggression is welcome. We will be beginning around 1030am until done. I have no idea how long it will take. See you then!!

Today's W.O.D.
"Wheel of Death"
Row for calories
KB swings (53#/44#)
Dips
SDHP (53#/44#)
Pull-ups
Sledgehammer
Sit-ups
Jumping lunges
(2) rounds

*Fight Gone Bad style. For each exercise, complete as many reps as possible in 1 minute with 1 minute rest between rounds.

Fri. Mar. 4th, 2011

The walls' comin' down!!!

As you may have heard, tomorrow, after the Saturday W.O.D, we will finally be knocking the cinder block wall down as part of our expansion plan. Anyone who wants to swing a sledge and let out some aggression is welcome. We will be beginning around 1030am until done. I have no idea how long it will take. See you then!!

Today's W.O.D.
Strength
Back Squat 3x5
Bench Press 3x5

Met-con
"Death by Thrusters"

*Continuous running clock, must complete reps in succession with each minute mark (Example: 1st minute=1 rep, 2nd minute=2 reps, 3rd minute=3reps, etc.) Continue until you are unable to complete the reps within the minute mark.

Thurs. Mar. 3rd, 2011

Today's W.O.D.
"Make-up Thursday"

Today may be a rest day for some, otherwise it's a great day to make up a workout. On Thursday, it's essential to be here on time. With the different workouts going on at once, it helps the trainer maintain order.

Wed. Mar. 2nd, 2011

Today's W.O.D.
"Different kind of Tabata"
3 Heavy Power cleans (80% of 3 rep max)
Side to side jumps over barbell
Heavy KB swings
Sit-ups
30 seconds rest

Round 1
*20 seconds of work, 10 seconds of rest for 8 rounds. Each round consists of 20 seconds of each exercise with 10 seconds of rest in between. For example:
-20 seconds to complete 3 power cleans
-10 seconds of rest
-20 seconds of side to side jumps over barbell
-10 seconds of rest
-20 seconds of KB swings
-10 seconds of rest
-20 seconds sit-ups
-30 seconds rest
Round 2
-continue

*Score will be the lowest total of reps completed in all rounds.
If you are unable to complete 3 power cleans in any round then your powerclean score will be zero.

Tues. Mar. 1st, 2011

Today's W.O.D.
Strength
Deadlift 5x3

Met-con
5 Burpees
10 Box Jumps
15 Wallballs
AMRAP in 20 mins

Mon. Feb. 28th, 2011

Today's W.O.D.
Strength
Shoulder Press 5x5

Met-Con
"The Pyramid"
HSPU
Pull-ups
Knees to elbows
20 Double unders
5-10-15-20-15-10-5 reps

*You must complete the above exercises in the amount of reps listed above, always following with 20 double unders. For example:
Round 1
5 HSPU
5 Pull-ups
5 Knees to elbows
20 Double unders
Round 2
10 HSPU
10 Pull-ups
10 Knees to elbows
20 double unders
Etc....

Sat. Feb. 26th, 2011

Strength
Push Jerk 5- 3-3- 1-1

Met Con
"Row-a-Thon"

10,000m row
*Team workout. Team should be between 3 and 4 individuals. Each time an individual must row a minimum of 200m, the maximum of 500m. Only one member is allowed to rest at one time, everyone else must do continual pushups. The goal is to win the row and do the most push-ups.

Fri. Feb. 25th, 2011

Today's W.O.D.
Strength
Squat Clean 3-3-3-3-3

Met Con
3 Front Squats (185/135)
7 L Pull-ups
7 rounds for time