8/23/2012 3 Rounds PT Test with NO REST!

BB 5x4x3x2x1x1 Snatch Grip Deadlift (NOT MAX…Just Heavy and STAND TALL)

X-Grit 5x4x3x2x1x1 Snatch Grip Deadlift with Last rep of each round a Squat Snatch!

WOD

Buy In Run 800m
then
3 rounds of
10 STRICT PULLUPS
15 Medball Situps 30/20
15 Pushups w/ Toes on Medball
Cash Out Run 800m

1…Pullups MUST be from Dead Hang and chin over bar
2…Pushups are Hand Release and Feet Must stay on the Ball
3…The first 800m is for the Board…HAUL ASS!!!

8/22/2012 50-40-30-20-10 Stay Moving!

BB 5 x 5 Hang Cleans 95/65

WOD  50-40-30-20-10

Double Unders/3x Singles

Mountain Climbers 2ct (Knee to Elbow Touch)

200m Run in between each round.

Cash Out 20 Burpees

X-Grit  1x1x1x1x1 Hang Squat Clean

8/21/2012 “Celeste-ial” aka “357 Magnum”

BB   25 Stiff Leg Deadlift  95/65  Stay lightweight and stretch it out.

WOD “Celeste-ial”  aka “357 Magnum”

51 Cal Row

51 SDHP 53/35 KB

51 Goblet Squats 53/35

51 Medball Abmat 20/14

51 Medball Hold Flutterkicks (2ct)

51 Cal Row

HAPPY BIRTHDAY CELESTE JONES!

8/20/2012 Increasing EMOM

BB  5×3 Push Press  Start light weight and Go Up!

WOD  Increasing EMOM

1 Burpee to Plate

1 Jumping Lunge (2ct)

Increase reps by 1 each round.

After you cannt complete required reps in the minute…

ROW 1000m

Cole…12rds

Charlie…11

Mike K…11

Van…..11

Nat…..11

Tim…..11

Todd….10

Troy…..10

Mandy..10

KathyM..9

George…9

Jessica…9

Robin…..9

Kat……..9

Kent……9

Christy…9

Amber….9

Tim……..9

Mara……9

Jacob….8

Joanna..8

Anne…..8

KatieB…8

William..8

Jason…..7

Carole….7

Sandy….7

Bryce…..7

JB……….7

Tara…….7

White…..7

Miranda..7

Alix…….6

Buddy…6

Montaine.5

Couchfit..4

Saturday Classes Update

7:00AM Rx ONLY Class.  You MUST know your lifts and your max weights.

8:30AM Team WOD and Individual WOD

No YOGA today Sorry.

5:15pm class for Friday is a GO!!!

8/16/2012 This is MY BAR, there are others like it, but this is MINE!

BB 3×5 Snatch w/ OHS after last rep 95/65   Get some work on Technique

WOD

500m Row

21 Deadlifts Guys 135/115/95  Girls  85/65/55

200m RUN

15 Clean and Jerks

200m Run

9 Snatch

200m RUN

6 Overhead Squat

500m ROW

 RX

Mike K……16:54

Scaled

Katie H….65/35-100Jump…15:20

8/16/2012 HELEN

BB  5 x 5 Overhead Squats  75/55/35/15  Pick a Weight that you can go to FULL DEPTH!!!

X-GRIT  5 x 5 OHS 95/65…then 1x1x1 POST WOD

WOD  “HELEN”

3 rounds

400m Run

21 KB Swings 53/35

12 Pullups

***If you want to POST a TIME for the BOARD…Get a Counter!***

8/15/2012 1 – 10 Hang Cleans

Roll out Back and Glutes for a good amount of time…Yes I know they hurt!

WOD  1 – 10 Hang Cleans

1 Hang Clean  X-135/95 Rx 95/65

5 Hand Release Pushups

10 Double Unders/30 Singles

Go up 1 Rep on Hang Clean each Round!

Core 50 Plank hold Hand walk overs.  Use the Stones.

8/13/2012 5 rounds of Quickness

BB  5 x 2  Deadlifts  225/155/115  Go Up!

WOD 5 Rounds

100m Row (strapless)

10 Pullups

15 Medball Abmat Situps 30/20(Ball touches floor behind, then floor in front of toes)

200m Run

CORE 100 Flutterkicks (2ct Holding 45/35 Plate overhead)