Friday April 1 2011

The Filthy 5
50 Muscle Ups
50 Dead Lift 225/185
50 Weighted Ring Dips 50/25
50 Strict Pull Ups
50 BW Cleans


5 rounds of:
400 M Run
5 Muscle Ups
50 Squats
200 M Run
10 OHS

Skill:
OHS

Thursday March 31 2011

Retest:
Find your SRM in the lifts you did at the beginning of the month. Bench and Shoulder Press, Deadlift, Squat, and Power clean.

Wednesday March 30, 2011

5 rounds of:
40 D/U's
30 Box Jumps
20 Sit ups
10 Burpies
5 Snatches

Tuesday March 29/11

Strength WOD A
3x5 Squat
3x5 Shoulder Press
3x5 Power Clean
Remember, if you made them, move up.

Monday March 28 2011

Warm Up, 3 rounds of:
Skipping
TnB Lunges
Ring Dips
wall Ball
Mobility

WOD:
Cindy:
5,10,15
Pull Ups
Push Ups
Squats

Sunday March 27 2011

Strength of choice 3 3 3 3 3
increase each set
Then:
Sectionals Wod 1
30 D/U's
15 Snatches

Saturday March 26,2011

Strength W/O, Squat, Bench, Dead
Conditioning Wod - 4 rounds of:
400 M Run
25 Box Jumps
25 KB Swings
5 HSPU

Friday March 25 2011

5 rounds of:
10 Burpies
40 Walking Lunges
20 K2E
1 Rope Climb/3 Efforts
100 Double Unders

Thursday March 24 2011

Workout B
3x5 Back Squat
3x5 Bench Press
1x5 Dead Lift
Mobility
WOD-5 Min Amrap of:


1 rope climb
5 Burpies

March 23 2011

Warm Up, 3 rounds of:
1 min double Unders
10 Up and Overs
1 min Hollow rock
Mobility 10 min: Pick one
Skill: Heaving Snatch Balance

Wod-AMRAP 15 min of:

7 Ring Dips
14 Squats
21 Sit ups

Tuesday March 22 2011

Mobility
3x5 back Squat
3x5 Shoulder Press
3x5 Power Clean
Made your reps? Up you go!

Monday March 21 2011w

Strength: 5 3 2 1 1 1 of:
Weighted Ring Dips/Ring Rows
Wod, Helen 3 rds of:
400M Run, 21 Kb Swings 50#s, 12 P/U

Sunday March 20/2011

3x5 Back Squat
3x5 Bench Press
1x5 Dead Lift
Warm Up:
2.5 out 2.5 Back
1xCFHQ

Saturday March 19 2011

WOD:
25 min AMRAP of:
400M Run
5 HSPU
25 KB Swings 50/35
10 Pull ups/Ring Rows


Warm up:
3xCFHQ

Friday March 18 2011

3 rounds of:
50 Squats
200 M run
25 Burpies
200 M run
25 Push Ups

Warm Up:
Dynamic Stretching
Mobility

Thursday March 17 2011

Jerk 5 3 2 2 1 1 1
WOD, AMRAP 15 minutes of:
5 Ring Dips
5 HSPU
5 Alternating Pistols
5 K2E

Wednesday March 2 2011

3x5 Squat
3x5 Shoulder Press
3x5 Power Clean
Increase by 5-10#s if you made your reps.
Mobility.

Tuesday March 15 2011

Strength:
Snatch 1 1 1 1 1
Wod:
5 rounds of:
Snatch @80% of max x 5
Burpies x 10

Warm Up:
3 rounds of
25 Double Unders
10 Squats
5 HSPU

Mobility:
Shoulder
Thoracic
Glute

Monday March 14 2011

Sarting Strength:
Workout A
3x5 BS
3x5 BP
1x5 D/L
WOD:

4 rounds of:
10 Jumping Squats
50 D/U's

Sunday March 13 2011

Five rounds of:
Run 400 meters
50 Walking lunge
35 push-ups
warm Up:
3 x CFHQ

Mobility

Saturday March 12 2011

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Warm Up:
3xCFHQ

Mobility

Friday March 11 2011

Wod:
10 Ring Rows
5 Kb Swings 106/72
5 Burpies
10 Alternating Pistols


Warm Up:
1x CFHQ
3 rounds of:
1 min skipping
TNB Long Jumps, Inch worm
1 min Squat hold

10 Minutes Muscle Up Practice

Mobility:
T2G

Thursday March 10 2011

Strength A
3x5 Back Squat
3x5 Bench Press
1x5 Deadlift

Wod:

1 Rope Climb, 10 Burpies. Amrap 7 Minutes, If you cannot do a rope climb sub 5 Pull Ups

Wednesday March 2 2011

Wod:
Five rounds for time of:
135/95-pound Snatch, 10 reps
10 Pull-ups
135/95-pound Thruster, 10 reps
Use same weight for both exercises


Warm Up:
1xCFHQ
Then Burgener x 3

Skill: Pressing Snatch Balance

Tuesday March 8 2011

Complex B
3x5 Squats
3x5 Shoulder Press
3x5 Clean

Get warm

3 rounds, max reps,of Burpies and kettle bell swings. One minute on 45/30/15 sec off.

Monday MArch 7 2011

Wod:
5 rounds of:
Clean/Jerk x 5 x 155/120
Mountain Climbers x 25

Warm Up

1 x CFHQ
3 rounds of:
10 Wall Ball
25 Double Unders
10 Push Ups
10 seconds prone stretched plank

Skill:
Clean Pulls
Snatch Balance

Sunday March 6 2011

Complex A
3x5 Squat
3x5 Bench
1x5 Dead Lift

Warm Up:

3 x CFHQ

Wod:
Amrap 7 min
3 D/L @ 225/185
There Cross over
3 Skin the Cats or 5 Ring Rows
Back Long Jumps

Saturday March 5 2011

AMRAP 12 Min:
5 Burpie Pull Ups
5 Hollow Rock
5 Kettle bell Swings

Warm Up:

Dynamic Stretching
1 x CFHQ
3 rds of:
10 Wall Ball
TNBB
Lunges
Long Jumps
10 Leg raises

Skill
Rack Pulls

Friday March 4 2011

Finish any SRM's
Then
5 1 5 1 5 1 5
HSPU/Weighted RD's
If you cannot do Ring Dips use a plate on your lap and do box dips.

Warm Up:
1xCFHQ
There and Back
High Knees
Therenback
Lunges
10 shoulder rolls

Stuff for March

Go Heavy or Go Home! This month is dedicated to strength and gains. We will be establishing SRM's for the Back Squat, Dead Lift, Bench Press and Shoulder Press and will re test again at months end.

The attendance challenge winners are Ian and Carolyn.

The CD contest is on. We will be playing 1 CD per day and you, our dear members will get to vote for the most popular one. Winners will receive a cool new design T shirt.

March 5th, Movement clinic in Kitchener.

Sectionals are nearly upon us. we will be hosting wods as they come. Please keep an eye on the main site page for details.

We will be having bring a friend days again in March and a team wod as well. Check posted flyers in the box for details.

Thursday March 3 2011

Starting Strength B
3x5 Back Squat
3x5 Shoulder Press
3x5 Power Cleans

Wod:

Amrap 7 minutes of:
5 Burpies
30 Double Unders

Wednesday March 2 2011

3 rounds of:
400 M Run
30 PP
30 SQ
30 D/U's
400 M Run


Warm Up
Dynamic Stretching
Then
3 rounds of:
1 minute skipping
10 Jumping squats
1 minutes squat hold