Tuesday February 1, 2011

Skill:
Snatch 1 1 1 1 1 1 1
Wod 21 15 9 At 60% of max
Snatch
Jumping Pull Up with negative
Alternating Pistols

Warm Up:

There and back
Lunges
Knees high
Fanny wackers

Mobility:
Glutes
Squat hold.

Burgener x 3

Monday January 31 2011

Warm Up:
3 X CFHQ
Strength
Shoulder Press
3 3 2 2 1 1 1
Wod:

20 inch Box jump, 50 reps
30 Ring Rows
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
95/65 Hang power clean, 50 reps
400 M run
50 Back extensions

Sunday January 30, 2011

5 rounds of:
30 Kettle Bell Swings
30 Knees to Elbows
30 Box Jumps
30 Pull Ups
30 Squats

Warm Up:

Dynamic Stretching
2 rounds of:
There and back
Lunges
Crab Walk
Long Jump

Saturday January 29 2011

P/C 3 2 2 1 1 1
WOD:
Max rounds 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

6 rounds with each round being 3 minutes with a one minute break between each round. Squats in rounds 1 3 5 and Ring Dips for rounds 2 4 6.

Highest and lowest and total rounds to comments please.

Friday January 28 2011

Max DL
Then, 5 rounds of:
10 box Jump Overs
Sprint
5 Ring Dips
Sprint Backwards

Thursday January 27 2011

AMRAP 20 min of:
5 Burpies
10 Ring Rows
20 Sit Ups
50 D/U's


Warm Up:
3 x CFHQ

Wednesday January 26, 2011

"Chelsea"
5 Pull Ups
10 push Ups
15 Squats
On the minute for 30 minutes.


Warm Up
Dynamic Stretching
There and Back
Bear Walk
Inch Worm
Crab Walk

Tuesday January 25 2011

Strength:
Push Jerk 1 1 1 1 1
Then: 15 12 9
Push/Split Jerk @ 75% of max
Ring Dips
Box Jumps

Bear Walk between each round.

Warm Up
Dynamic Stretching
3 rounds of:
Skipping
Leg Raises
Push Ups

Monday January 24 2011

For time:
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

Sunday January 23,2011

Wod:
"Elizabeth"
21 15 9
Cleans 135
Ring Dips


Warm Up:
3 rounds of
1 min skipping
10 Sit ups
10 Box Jumps
10 Hollow Rock

Skill
Clean Pulls:
Mid Thigh
Top Of Knee

Then Rack Pulls

Saturday January 22 2011

Buy in 50 D/U's
Then 5 rounds of:
5 Strict Pull Ups
10 B/J'S
20 Squats
1o AKB's

Buy out 25 Burpies


Strength:
PP or FS
3 3 3 3

Warm Up:
3 rounds of:
1 min skipping
Inch Worm
Crab Walk
10 H/L

Friday January 21 2011

Wod:
7 rounds for time of:
Hang squat clean 15 reps
15 Push-ups
Post load and time to comments.


Warm Up:

15 min get warm.

Skill:
Hang Clean

Thursday January 20 2011

Wod
4 rounds of:
10 K2E
5 Ring Dips
10 Lunges with 45# bar overhead
5 HSPU


Warm Up
3xCFHQ

Skill Snatch Drop

Wednesday January 19 2011

Wod:
AMRAp 10 min of:
4 Sotts KB/DB press
8 Clapping Push Ups
12 Squats


Strength BS 5 5 3 3 2 1 1

Warm Up 10 min get warm

Tuesday January 18 2011

Wod
21 15 9
Burpies
Hollow Rock
KB Swings 2 pood



Warm up:
15 minutes,get warm.

10 min of snatch with bar,then max snatch

Monday January 17 2011

Strength
OHS 5 5 3 3 2 1 1
WOD:
Cindy
5 10 15
Pull Ups Push Up Squats

Saturday January 15 2011

Training Day:
Strength of choice
5 5 3 3 2 1 1
WOD
To Be announced

Friday January 14 2010

10 Lunges
3 rds of:
5 Deads @ 75% of BW
10 Box Jumps @ 20”
15 KBS @ 1.5 pd
Finish with 10 lunge steps per leg

Thursday January 13 2011

WOD:
Annie
50 40 30 20 10
Double Unders
Sit Ups



Warm Up:

Dynamic Stretching
Then 5 rounds of:
Up and go
5 Ring Dips
Sprint
10 Squats
sprint

Strength:
BS 3 3 3

Wednesday January 12 2011

WOD
Max rounds in 10 Min of:
5 HSPU
10 Wall Ball
5 Ring Dips


Warm Up:
3xCFHQ

Skill Squat Cleans. Work to 1x5 with about 80% of max. Perfect form.

Tuesday January 11, 2011

WOD
Amrap 15 min of:
BW DL x 10
5 burpees
KB Swings x 5-2 Pood


Warm Up
Dynamic Stretching
Then 5 rounds of:
Up and go
5 Ring Dips
Sprint
10 Squats
sprint

Monday January 10 2011

WOD
AMRAP 15 min of:
1 Muscle Up/3 transitions
5 Thrusters 135/95/65
10 Box Jumps


Warm Up:

3 rounds of
1 min skipping
10 Push Ups
5 Hollow Rock
1 min Bicycle

2 min Squat Hold

Then:
10 Minutes on your monthly skill.

Sunday January 9 2011wod

WOD
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box


Warm Up

3 rounds of:

25 D/U's or 50 skips
30 Seconds Bicycle
30 Second Plank
5 Hollow Rock
5 Ring Rows

Training: Work on your January goal for 10 minutes.

Saturday January 8 2011

Warm Up:
1xCFHQ
10 Minutes on your skill of choice.
WOD:
To Be Announced.
MUHAHA



10 rounds of:
10 Ring Dips
T and B Lunges
10 Burpies

Friday January 7, 2011

WOD:
AMRAP 30 min of:
3 x CL/FS/OH/BS/OH
25 D/U's
Increase Weight each round, score total rounds and total load over head.

If you fail before the 30 minute cap , complete Wod at your last successful lift. Weight may not touch ground in between movements. If you do not complete a set of three you must start again at 1 and incur a 3 burpie penalty. Choose loads wisely.

Thursday January 6 2011

Wod:
10-1-10
Pull ups
Sit ups
Push Ups
Squats

Strength:
S/P
3 3 3

Warm Up:
3 rounds of:
5 Burpies
There and back
Lunges
Inch Worm
Crab Walk.

Wednesday January 5, 2011

WOD
7 rounds of:
7 HSPU
7 Kettlebell Swings 2 pood
7 Ring Rows


Warm Up:
3x CFHQ

Skill: Muscle Up Transitions.

January 4 2011

Max Dead Lift
1 1 1 1 1
Then
15 12 9 of:
K2E, Hollow Rock, Double Unders


Warm Up:
Dynamic Stretches
3 rounds of:
Sprint,Sprawl,Push and Rock.

TRAIN! don't just work out.

Welcome to 2011
Monthly Dedication TRAINING!
January Events:

Ongoing-Nutrition Challenge.
January 14th, Post Holiday Dinner.
January 16th, Tri City Challenge.
January 17th Basic Training 7-8 P.M.
January 20, 21, 22, Bring a Friend Day.

I would like to dedicate this month to Training. I challenge you all to "TRAIN" not just "work out." Set a goal and TRAIN for it!

Monday January 3 2011

Buy in: 500 Row/3 Rope climbs
Wod, Amrap 20 min of:

3 Clean and Jerk
5 Burpies
20 Squats


Post load and rounds to comments.

Warm Up:
Dynamic Stretching
2 rounds of:
1 min skipping
5 Pull Ups
5 Push Ups
5 Squats
5 Shoulder Rolls

Skills: Clean Pulls

Mobility: 6 minutes