Tuesday Dec 1 09

Tuesday Dec 1 09:

3 rounds of:

15 x 95# Power clean

10 x 40# Goblet Squat

5 x 95# Thruster

Last weeks PR's:

Sandra 11 D/U's

Kate 18 D/U's

Aurora 55# Squat Clean

Betty 65# Power Clean.

Congrats to all of you and keep em coming!

Monday November 30 09

5 Rounds of:

Bench Press  3/4 B/W x 10

Snatch 3/4 B/W x 10

Max time 15 minutes

Buy in:

2 minute plank

Sunday November 29 09

Max rounds 20 min of:

5 SDHP@ 95/65

5 Hollow Rock

5 Wall Ball

Friday November 27 09

7 rounds of:

HPC x 10  95#

Strict Pull Ups x 5

D/U's x 15

Thursday November 26 09

Hang Clean 3-2-2-2-1-1-1-1-1 reps

Thursday November 26 09

Front Squat

1 1 1 1 1 1 1

Tuesday November 24 09

5 rounds of the following sequence:

5 Clean and Jerk to back squat.

10 Ring Rows

5 Clean and Jerk to front squat

Use one bar. Bar may rest anywhere but the ground. If you must rest the bar on the ground do 10 push ups for every time it is there longer than set up requires. You may rest, as long as you want at the completion of each sequence.

Monday November 23 09

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Sunday Novemeber 22 09

Dead lift

Box Jumps

21 15 9

225/155

Saturday November 21st

"Christine"

3 rounds for time

500m row

12 BW Deadlift

21 Box Jumps

Friday November 20 09

Have a snatch day:

Snatch

1 1 1 1 1 1 1

Thursday November 19 09

Max rounds in 15 min of:

5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders

Wednesday November 18 09

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Tuesday November 17 09

21-15-9
Pullups
Backsquat 135#
KB Swings 1.5 Pood

Monday Novemebr 16 09

"Angie"

100 Pull ups

100 Push Ups

100 Sit Ups

100 Squats

Sunday November 15 09

3 3 3 3 3

Dead Lift

Saturday November 14 09

Max rounds in 15 Minutes of:

3 power snatches @ 75% max

3 pull ups

6 push ups

9 box jumps

Friday November 13 09

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wednesday November 12 09

1 1 1 1 1 1 1

Clean and Jerk

Buy in:

100/50

D/U's

Wednesday November 11 09

WOD:

10 rounds of


5 Power Cleans 75% of body weight
5 Handstand Push Ups

Buy in:

3 pistols per leg

Tuesday November 10 09

5 rounds of

7 x PP@ 135

14 P/U

21 D/U's

Monday November 9 09

Strength:

Dead Lift

1 1 1 1 1

Lift to current PR

Wod:

21 15 9 15 21

Ring rows/ Ring Dips

Body Weight Dead Lift

Sunday November 8 09

5 rounds of:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders

Saturday November 7th 09

Tabata Mash Up:

Squats

Wall Ball

KB Swings

Friday November 6 09

CFHQ WOD:

Complete as many rounds in 20 minutes as you can of:

65 pound Power snatch, 12 reps
10 Push-ups

Thursday November 5th 09

As many rounds as possible in 20 minutes of:
10 Wall Ball
10 Deadlifts 185#/135#/95#
10 Hang Power Cleans 135#/95#/65#

Grand Re-Opening Saturday November 28th

More information to follow!

Wednesday November 4 09

Annie

50 40 30 20 10

Double Unders

Sit Ups

Monday November 2 09

TBA