November 01,2014

This WOD is for Amy and Steve:

Every Minute On The Minute

5 Thrusters

Minutes 1-3 75/55

Minutes 4-6 95/75

Minutes 7-9 115/95

Follow this pattern of adding 20 pounds every 3 minutes until the reps can't be completed!

October 31, 2014

Strength:

Speed Deadlift

10 X 3 @ 60%

Skill Practice

Muscle up or Lever Practice

WOD:

8 Minute AMRAP

20 Double Unders

3 Power Snatches (115/75)

20 Double Unders

6 Power Snatches (115/75)

20 Double Unders

9 Power Snatches

Continue this pattern for the remainder of the time

Please don't forget to wear your Halloween costume to class. Best costume gets a prize!!!

October 30, 2014

Please don't forget to wear your costume October 31. Prize for the best costume!!!

Strength:

Power Clean

3-3-3-3-3

Clean Pulls

3-3-3-3-3

WOD:

21-15-9

Front Squat (155/95)

Pull Up

Note: Next week we will start another cycle of complexes. They were so much fun last time!!!

October 29, 2014

Strength:

Speed Push Press

10 (sets) X 3

Barbell Row

5-5-5-5-5 (building heaviest)

WOD:

4 Rounds

30 Kettlebell Swings

20 Handstand Push Ups

10 Overhead Squats (135/95)

Note: The sign up list is up for the Paleo Challenge. We will meet on Sunday at 1:00 PM to go over details of what it involves including the point system and how you lose points (such as having an entire pizza). 

October 28, 2014

Strength:

Power Snatch

3-3-3-3-3

Snatch Pulls

3-3-3-3-3

Front Rack Walking Lunge

5 Sets of Two Lengths

Plus Strict Pull Ups

Rest 60 Seconds

Intro To Weightlifting: Cleans

October 27, 2014

Back Squat

10-10-10-10

Strict Toes to Bar

5 Sets of max reps (increase from October 21)

WOD:

3 Rounds

5 Power Cleans (135/95)

7 Push Ups

9 Pull Ups

Rest 90 Seconds

3 Rounds

4 Power Cleans

6 Push Ups

8 Pull ups

Rest 60 Seconds

3 Rounds

3 Power Cleans

5 Push Ups

7 Pull Ups

October 25, 2014

Partner WOD:

Squat 15000 Pounds

Shoulder to Over head 8000

Between you and your partner, you must squat 15000 pounds. You can use any type of squat (example: 100 back squat. Must complete 150 back squats total. Same as shoulder to over head)

Do It Yourself MSR techniques