Sunday Aug 1, 2010

Warm Up:
3 min out, 3 min back.
Skill
Burgener
Snatch/clean Rack Pulls
High Hang Pulls

Wod:
O lifting

Friday July 30 2010

Warm Up
2 rounds of:
100 m run
10 Wall Ball
2 x Burgener
Strength

Back Squat
3 3 2 2 1 1 1
Wod
Alternating rounds of:
Tabata Squats
Tabata Box Jumps

Thursday July 29 2010

Warm Up:
3 out 3 back.
1xCFHQ
2x Burgener
Skill:
2 position Snatch Pulls

Strength 1 of:
Snatch/BP
1 1 1 1 1 1 1
Wod:
Amrap 6 minutes of:
3 Push Ups
5 Squats.

Wednesday July 28,2010

Warm Up:
3 rounds of:
5 TFJT's
200M
Skill:
Jerk

Wod:
7 rounds of:
Clean to Front Squat
Front Squat to Over head
Over head to Back Squat
115/75
Increase load after each cycle.

Tuesday July 27,2010

Warm Up:
2 rounds of
50 D/u's
10 Clean Drops 45
10 Clean lands 45
25 Squats

Skill:
PVC Dead Lift
Strength:
D/L
1 1 1 1 1 1 1
Then:
AMRAP 10 Min of:
15 D/U's
10 KB swings
5 Jumping Squat
vertically as high as you can. From full squat to full squat is 1 rep.

Monday July 26,2010

Warm Up:
4 out 4 back
Skill:
2 Position Power Clean
Low rack pulls.
Strength:

Power Cleans
3 3 3 3 3

Wod:
50 D/U's
10 K2E
40 D/U's
20 K2E
30 D/U's
30 K2E
20 D/U's
40 K2E
10 D/U's
50 K2E

Sunday July 25,2010

Warm Up:
800 m run
3 tire flips
3 x Burgener W/U
Strength:
Snatch

1 1 1 1 1 1 1
Wod:
21 15 9
Snatch 135\95
Box Jumps

Saturday July 24 2010

Warm Up:
CFHQ x 1
400M
Burgener x 3
Skill:
HPC - Elbow Speed and hip ext.

Wod:
AMRAP 12 Min
3 HSPU
5 HPC 135/95
7 Squats
9 K2E

Friday July 23,2010

Warm Up:
3 min out 3 min back
3X Burgener
Skill:
F/S
Wod:

25 Pull Ups
50 D/L 135/95
50 Push Ups
25 Floor Wipers 135/95
50 BJ
50 25/25 Clean and Press (KB)20/16KG
25 Pull Ups

Thursday July 22,2010

Warm Up:
4 min out, 4 min back
Skill/Strength
Clean Pulls
1 1 1 1 1 1 1
Cleans.

Wod:
Amrap 8 Minutes
100 M sprint
3 Muscle ups

Wednesday July 21, 2010

Warm Up:
200 M run
1CFHQ
Skill:
Stretching
Wod:

400M run
30 Shoulder Press 45#
30 Box Jumps
30 Ring Dips
800M run
30 Lunges 45#
30 Ring Rows
30 squats
400M run
30 KB Swings
30 Burpies
30 D/U's

Tuesday July 20, 2010

Warm Up:
2x
400M
1xCFHQ
Skill:
Kipping

Wod
15 HSPU 3 L Pull Ups
13 HSPU 5 L Pull UPs
11-7
9-9
7-11
5-13
3-15

Monday July 19,2010

Warm Up:
3xCFHQ
Skill:
D/L
SDHP
MBC

Wod:
21 15 9
B/W DL
.5BW SDHP
MBC or bar cleans

Sunday July18 2010

Wod:
30 KB Swings 30 S/U's
25/25
20/20
....
5/5

Saturday July 17 2010

Warm Up:
1 X CFHQ
400M run
3 x Burgener
200M run
Strength:

Rack Jerks:
1 1 1 1 1 1 1

Wod:

AMRAP 12 Mn of:

50 M Sandbag run
10 Burpies
50 M Sandbag run
10 squats

Friday July 16, 2010

Warm Up:
400M run
Burgener Warm up x 3
400M run

Skill:

2 position snatch
1 1 1 1 1
20 min

Wod:

Tabata Pull Ups
Run 200
Tabata Push Ups
Run 200
Tabata Squats

Thursday July 15, 2010

Warm Up:
50 D/U's
100M
5 Burpies
200M
5 Burpies

100M
50 D/U's

Strength:
Squat Cleans
1 1 1 1 1

Wod:

At 75% of max
Complete 5 rounds of:

Clean to overhead to front squat.
100M Run

Wednesday July 14, 2010

Warm Up:
3 min out 3 min back
Skil:
False Grip Hang

Wod:

30KB's 20Kg
30 S/T
30 Squats
25/25/25
20/20/20
15/15/215
10/10/10
5/5/5

Tuesday July 13,2010

Warm Up:
3 rounds of
100M
10 Wall Ball
Skill:
C/J

Wod:

2x
400M run
30 Squats
15 Pull Ups
10 C/J 125/95
5 Ring Dips

Monday July 12, 2010

Warm Up:
1 x CFHQ
2 lengths each of:
Inch worm
Bear Walk
Spiderman

Skill:
Pull Ups

WOD:
TBA

Sunday July 11, 2010

Warm Up:
1xCFHQ
25 Wall Ball
Skill
HSPU
Wod:

Dianne
21 15 9
Dead Lift 225
Hand Stand Push Ups

Saturday July 10 2010

Warm Up:
3 x BWU ( Burgener )
Then 2 rounds of:
7 turkish get ups
9 KB swings
Strength

Shoulder Press
1 1 1 1 1
Wod
Michael
3 rounds of:
800m run
50 Back Extension
50 Sit Ups

Friday July 9,2010

Warm Up:
3 min out,3 min back
3x Burgener W/U
Skill:
Snatch
Wod

10-1
Snatch 135/95
Burpie

Thursday July 8, 2010

Warm Up:
2 x CFHQ
2 x Burgener
Skill:
Turkish Get Up.
Wod:

"Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 rounds

Wednesday July 7,2010

Warm Up:
1 x CFHQ
Burgener x 3
Skill:
dead lifts
Wod:

3 rounds of:
400M run
Body Weight Deads x 15
Box Jumps x 20

Tuesday July 6 2010

Warm Up
4 min run.
Burgener Warm Up x3
Skill
Mid-hang snatch
Behind the head jerks

Wod:
Snatch 1 1 1 1 1 1 1
Then 30 20 10 of:
D/U's, Push Ups, Squats.

Odds and Ends

August is upon us and that means BACK TO BASICS AND ENFORCED STRICT REPS MONTH.

The gym will be open for self directed training Mon Wed and Fri. From 10 - 1 Pm. Feel free to drop in and knock out a Wod. More "OPEN GYM" hours to follow.

Kids Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.
making strong adults one at a time.

June Personal Records:



Marcia OHS 140
Sam SP 95 BS 190 HPC 115
Kate HPB 85 160# BS
Perry 400# DL Way to go Perry!
Rich.2 445 DL
Al 55 D/U's 110# Sp 200# FS
Chris S 245x3 BP 400M 1:39
Gert BP115
Chris C SC 205 DL 460 Way to go!
Belinda BP 135#
Colin 315 DL
Amanda PP 95
Sue 57# SP 120# BS
Dawn 60# SP 100# BP WAY To GO!
ME SP 135 x 3 Rack Jerk 190
Mike SP 2x95
Alex SP 125
Heather SP 3x60 2 x65
Jackie DL 175 BP 70
Virginia BP 95#
Shannon BS 120
Amanda BS 175#
Jess BS 180
Steven BS 200

Our inaugural Kids Program is under way. Running Mon Wed and Fri. From 10 - 12 Ages 8-16. There is always room for one more.

Monday July 5 2010

Warm Up
3 rounds of:
200M run
15 D/U's
Wod:
3 rounds of:

10 Deadlift (225)
15 Box jumps
20 Air Squats
10 power Cleans (135)
15 Pull Ups
200M Run

Sunday July 4 2010

Warm Up:
Pose run 1 k
Skill:
Squats/Posterior Chain
Wod:
Max Back Squat

Saturday July 3,2010 Class at 9:00

Warm Up:
Run 2k
Strength
OHS
5 5 5
Wod:

10 9 8 7 6 5 4 3 2 1
Burpies
Squats
Run 50M between each Burpie and Squat round.