2/11/2013 “Marie”

WOD

800m Run

25 Pushups (Hand release)

25 Airsquats

800m Run

25 Airsquats

25 Flutterkicks (4 count-Big kicks)

400m Run

25 Flutterkicks

25 Wall Balls 20/14 @ 10’/8′

400m Run

25 Wall Balls

25 Kettlebell Swings 53/35

200m Run

25 Kettlebell Swings

25 Pullups

200m Run

25 Pullups

25 Pushups

2/8/2013 Double Unders_Plank Hops

WOD

50 Double Unders/150 Singles

50 Plank Hold Side Hops (over your rope)

200m Run

40,40 run

30,30 run

20,20 run

10,10 run

Core

25 Triple Plate Taps (legs spread, right_middle_left is 1 rep) 35/25

2/7/2013 Man-o-Wars

WOD

1000m Row OR 1000m Run

25 Man-o-Wars (X-40/30) 30/20

100 Abmat Situps to Dumbell touch in front of Toes!

15 Man-o-Wars

50 Abmat

5 Man-o-Wars

25 Abmat

Strength

5 x 5 Front Squats

2/6/2013 Craig’s B-DAY and he wants “The Equalizer”

Pre-WOD

3 rounds of “Cindy”

5 pullups

10 Pushups

15 Airsquats

It is Craig Shell’s Birthday Thursday, but it may RAIN, so let’s DO IT TODAY!!!

WOD  “The Equalizer”

1 mile run

20 GTO  95/65  (Ground to Overhead)

15 GTO 115/80

10 GTO 135/95

5 GTO  155/110

Ground to Overhead is ANY movement you need to do to get the Bar from the Ground to COMPLETELY Overhead.

2/4/2013 EMOM then WallBall WOD!

Strength 5 min of 1 EVO every 30 secs.

EVO is 3 Sumo Deadlift-2 Sumo Deadlift High Pulls-1 Goblet Squats

70/53/44/35/26

WOD

50 Double Unders/150 Singles

20 Wallballs 20/14 (X-Grit 30/20-10′)

10 Burpees to Plate Touch

50 DU/150 Singles

15 Wallballs

10 Burpees to Plate touch

50 DU/150 Singles

10 Wall Balls

10 Burpee to Plate touch

CASH OUT

50 Floor Plate Press

100 Flutterkicks (BIG-2ct-Plate Pressed)

X-GRIT WORK

BAR Muscle Ups/Chest to Bar Pullups—GET AS HIGH AS POSSIBLE!!!

2/4/2013 10-9-8-7-6-5-4-3-2-1 Plate Work

Skill  Weighted situps

WOD 10-9-8-7-6-5-4-3-2-1

Pick a Plate  45/35/25/15

Pushups (Toes on Plate)

Sidetaps (2 ct)

Abmat (Plate touches heels)

Squats (Plate on Back)

Up n Over (Full Lockout, nly count chest touch)

CASH OUT

400m Sprint

02-01-2013 “Farewell Jessica Moore”

Skill  

8 EVOS Bear Comples

WOD

20 Min Amrap

5 Deadlift @ 125% BW (X-Grit)

100%/75%

5 Lunge Circles around Bar!

10 Mountain Climbers (2ct on Bar)

January 31, 2013

Happy Birthday, Mandy and Jeanmarie!!

WOD:  
800m Run
10 Kickups
15 Push Press 95/65
20 Hollowrocks
600m Run
10 Kickups
15 Push Press
20 Hollowrocks
400m Run
10 Kickups
15 Pushpress
20 Hollowrocks
200m Run
10 Kickups
15 Pushpress
20 Hollowrocks

Post WOD:
Max Pullups in 2 Minutes

January 30, 2013

WOD I  “Annie”

50-40-30-20-12

Double unders

Abmats (can be anchored)

OR/AND

WOD II 10 Rounds

5 Pushups

10 Air Squats

15 Abmats

CORE

25 Flutterkicks 2ct BIG

25 Scissorkicks 2ct BIG

January 29, 2013

Strength

5×5 Sumo Deadlift High pull

75/55 and go up each round

Set-up strong and explode with hips

WOD

1000m Row Buy-in

50 Back Squats at 50% Bodyweight

50 Floor Presses

**Everytime Bar rests on floor…5 Burpees**