thursday 5.9.13

Ladies 9am class w/ Brently!

IMG 0933

Warm-up:

          2 rounds

      1min squat hold

      10 sit-ups

Skill:

           thruster

Strength:

        thruster: 2rm

        l-sit: 5x ME

WOD:

         14 amrap

         50 wall ball

         60 double unders

Read more: thursday 5.9.13
 

 wednesday 5.8.13

IMG 0780

Warm-up:

          3 rounds

       10 broad jumps (6/4)

       10 push-ups

Skill:

           ttb / slam ball clean

Strength:

        bench press: 4x5

        max height: box jump

       

WOD:

         12 amrap

         10 ttb

         15 box jumps (24/20)

         20 slam balls

         

Read more: wednesday 5.8.13
 

tuesday 5.7.13

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Warm-up:

3 rounds

5 kb snatch (53/35)

5 burpees

Skill:

          kb snatch

Strength:

        10 otm

        odd: 3 heavy squat cleans

        even: 4 muscle ups or 10 c2b pull-ups

WOD:

         4 rounds

         200m run

         16 kb snatches (70/53/8ea arm)

Read more: tuesday 5.7.13
 

monday 5.6.13 

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Warm-up:

          2 rounds

           10 tuck jumps

          10 push-ups

          10 v-ups

Skill:

           handstand push-up

Strength:

        shoulder press:3rm

        bent over row: 4x8

WOD:

      

"J.T."


21-15-9
Handstand push-ups
Ring dips
Push-ups


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor


Read more: monday 5.6.13
 

friday 5.3.13IMG 0698

Warm-up:

          w/ bar

          20 power cleans (dont move feet)

Skill:

           power clean

Strength:

        back squat: 5rm 

        strict chin-up: 5rm

WOD:

         6 rounds

         5 power cleans (185/125)

         5 burpee bar hops

Read more: friday 5.3.13
 

thursday 5.2.13 

IMG 0771

Warm-up:

          2 rounds

bear crawl

broad jump-burpee

10 sit-ups

Skill:

           kb swings

Strength:

        10 otm

        12 ring rows

        12 tuck jumps

WOD:

         3 rounds

         1min on 30 sec off

         kb swings (53/35)

         double unders

         push-ups

Read more: thursday 5.2.13
 

wednesday 5.1.13

IMG 0783

Warm-up:

          w/ a bar

5 burpees

10 ohs

20 jerks

5 burpees

Skill:

           jerk to ohs

Strength:

        OHS:2rm

WOD:

         4 rounds

        8 front squat (155/105)

        8 burpees

        8 jerks

      

      

Read more: wednesday 5.1.13
 

tuesday 4.30.13IMG 0801

Warm-up:

          3 rounds

10 grasshopers

10 hollow rocks

10 supermans

2 arm less burpees

Skill:

           power snatch

Strength:

        v-ups: 4x15

        ring dips: 4x8

WOD:

         20 amrap

         200 m run

         10 power snatches (115/80)

         10 c2b pull-ups

Read more: tuesday 4.30.13
 

monday 4.29.13

IMG 0779

Warm-up:

          4 rounds

           10 box jumps must step down

        10 push-ups

        2 wall walks

Skill:

           kb turkish get-ups

 

strength:

kb turkish get-ups: 3x5 each


WOD:

         15-10-5

         dl (275/190)

         strict HSPU (45w/ab mat /25w/ab mat)

        

Read more: monday 4.29.13
 

friday 4.26.13

IMG 0773 

Warm-up:

          20 burpees

Skill:

           squat clean

Strength:

        bench press:3rm

        reverse band fly: 4x20

WOD:

         6 amrap

        ME squat clean thruster (175/120)

        3 burpees on the minute

Read more: friday 4.26.13
 

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