4/29/2013 1 RM Squat Clean

WOD

1 Rep Max Squat Clean

3x3x1x1x1x1x1x1

Post WOD Burner (not for time)

5 rounds of

25 DU/50 Singles

20 Abmat

15 Mountain Climbers

10 Pushups

X-GRIT

25 DU

10 GHD

10 Back Extensions

5 HSPU (1 Pad)

4/26/2013 “YES….The Air Force WOD”

“The Air Force WOD”

You MUST Start with 4 Burpees then
20 Thrusters 95/65
20 SDHP
20 Push Press
20 OHS.
20 Front Squats
Every minute on the minute stop and do 4 burpees then return to work

4/25/2013 “It’s a Leg Day, but get SWOLE”

WOD

50-40-30-20-10 Airsquats

25-20-15-10-5 Barbell Curls 45/35 (Big Dogs go 65)

200 m Sprint after each set (5 Sprints total)

Yes BARBELL CURLS…Why not, it’s FUN.  All the way down and all the way UP!

Make sure you stare at each bicep EQUALLY…we don’t want uneven BICEPS!

4/24/2013 “Deficit Deadlifts/Ring Pushups”

WOD 7 R4T

10 Deficit Deadlifts on 45#Plate 135/85 (X-155/105)

10 Ring Pushups (chest to hands)

***If you DO NOT have Great Deadlifts or Pushups DO Regular Deadlifts and Pushups with feet on Plate”

POST WOD

Spend 5-10 Min getting MOST UNBROKEN Double Unders Possible.

4/23/2013 Melody’s Birthday WOD

Melody’s B-Day WOD

1 Mile Run—BUY IN

29 Power Clean 135/95

29 Toes Thru Rings

29 Abmat Medball Situps

29 Medball Sidetaps (2ct with FEET UP)

1 Mile Run—CASH OUT

Results

Seth RX 27:18

Cole RX 24:22

Melody RX 28:32

David RX 29:52

Marcus RX 30:36

Carole RX 32:38

Anne RX 33:25

Lane RX 32:20

Van RX 22:26

Shawn RX 23:09

Hal RX 23:55

Taylor RX 33:11

Bobby RX 34:30

Joe F RX 24:24

Kelly O RX 26:24

Cliff RX 29:36

Jacob RX 30:35

Jean M RX 29:21

SixOne RX 32:59

4/22/2013 “Use your Press”

Strength

5×2 Strict Press…Go up in weight

WOD 15 Min Amrap

5 Push Press (Use your 2 RM Strict Press)

6 Back Squats

200m Run

Ruck Wod

3 Attempts at Max Reps Flutterkicks (4ct Big)

Weight      Rounds    Ruck WOD

35

Laura E      6

Jane           6+3

50

Nancy        6+186      20

Rachel        6+11        25

Tina            6

55

Cameron  7+11        40

Jill              6+186     40

Katie         7

Emmy       7+11        30

Sandy        7+61

Debbie      6+50m

60

Mandy F    5              13

65

Mandy      6+161

Kristy        7+11

Stacy         5 28

Kathy M   7+125       27

75

Bryan      8+111         90

White      5

Bryce       7+61          55

Royer       5+2            75

80

Kelly O    8                 70

Robin      7                 40

85

Sean      6+5              51

Jason     7+4             30

SixOne   6+11          25

95

Jean M   6+161        65

Euell       8+3

Sean F    6                 40

Carole    6+8            25

105

Tripp       5+2            27

Brandon 7                 25

Joe T      3

Seth       8                 51

Lane      5                  54

115

Richard  5+5

125

Chuck    4+186

Bobby   5+161

Van        8+11

Mike E   6 + 100m   50

Brantley 6 +150m

135

Joe F      6+4            50

George  5+3

Shawn   8+2           105

Jason P  5+4            20      

145

Burton  5+5             11

Clayton 7                 25

155

Todd     6+11         70

Buddy   4+11        20

Cole       5+7

180

Mike K 5+180       80

4/19/2013 “Team WOD Tester”

WOD  Team WOD Tester

as a Team of 2, one partner works at a time.

5 Stations- 3 mins of work…1 min rest to rotate.

Power Snatch 75/55

Pull-ups

Wall Ball 20/14 to 10′

Overhead Squats 115/75

50′ Farmers carry 70/53 KB

Score is total reps for the team.

Find a Team Mate and BRING IT!!!

4/18/2013 “Alix McHale B-DAY”

WOD 4 R4T “McHale’s Army”

250m Row

25 Walking Lunges

25 Anchored Situps

10 Sledge Hammer Strikes (Per side)

4/17/2013 “KB Side Bends”

WOD 5 R4T

10 KB Side Bends Right 53/35

25 DU/75 Singles

10 KB Side Bends Left

25 Du/75 Singles

10 KB Sumo Deadlifts

5 KB Goblet Squats

RX – Guys (53/DU) Gals (35/DU)

RUCK-IT

2x200m Ruck with Heaviest Object Possible

50# Medball

60# Sandbag

75# Heavy Bag

100# Sandbag

Strength 

5x5x5x5 Any Olympic lift you want to work on.

Results

Todd RX – 11:15

Jason P RX – 20:00

Mike K RX – 9:41

David RX – 12:53

Sarah RX – 16:25

Patrick RX – 13:47

Sutton RX – 14:40

Hal RX – 11:24

Jake RX – 11:36

Haley 35 – 14:31

Jacob 53 – 20:08

Kathy 35 – 21:35

Mike E 53 – 19:37

Seth 53 – 14:33

Laura 26 – 21:35

Debbie 26 – 17:43

Marcus 53 – 12:54

Robin 35 – 15:07

Jeff 53 – 15:20

Britini 35 – 14:58

Carole 35 – 13:00

Emmy 35 – 13:50

K-Rev 35 – 11:15

Lisa 26 – 14:42

Tina 26 – 14:54

Sandy 35 – 13:25

SixOne 44 – 15:01

Jean M 44 – 15:10

Shana 53 – 13:36

Sean 53 – 16:42

Chuck 40 – 16:00

Bobby 53 – 15:45

Euell 53 – 13:50

Alexa 35 – 14:75

Steve 53 – 10:32

Trip 53 – 16:17

Bryan 53 – 12:10

Chase 44 – 12:56

Jay 53 – 14:00

Amber 25 – 12:55

Joe L 44 – 16:40

Miranda L 35 – 14:32

Miranda C 26 – 13:33

Rachel 26 – 14:44

Jill 26 – 15:05

Nancy 26 – 15:08

4/16/2013 “DHP” Strength “Hang Clean” Burner

Strength WOD

5 R4T

5-1 DHP (3 DL, 2 HC, 1 PJ, 2 HC, 3 DL**All without resting bar on Floor**)  155/105

5 Handstand Pushups

10 GHD

Burner WOD

5 R4T

5 Hang Clean  115/75

10 Pushups

15 Abmat

200m Run

POST WOD CORE

100 Hollowrocks

Results

Mike K SRX – 29:48

Kat SRX – 21:20

Todd SRX – 20:20

Van SRX – 22:27

Hal SRX – 22:00

White SRX – 24:27

Miranda RX – 13:30

Barrett RX – 9:39

Clayton RX – 12:45

Kathy M RX – 11:39

Brantley RX – 12:24

Emmy RX – 13:29

Lane RX – 11:02

Jeff RX – 13:50

Robin RX – 11:06

Bryce RX – 11:50

Sarah RX – 12:36

Taylor RX – 10:39

Hannah M RX – 11:00

Kristy RX – 10:53

Brandon RX – 13:17

Carole RX – 14:08

Jason H RX – 9:56

SixOne RX – 11:37

Jake RX – 10:33

Jay RX – 11:13

Anne S-85 – 24:57

Carole S-85 – 22:56

Patrick S-115 – 18:06

Seth S115 – 26:23

Sean 85 – 12:48

Haley 65 -12:46

Jane 35 – 14:42

Joana 65 – 12:37

Royer 65 – 11:23

Sutton – 11:39

Bobby 36 – 12:25

Anna 45 – 14:16

Rachel 60 – 15:08

Nancy 53 – 13:52

Jill 55 – 16:21

Stacy 55 -19:44

Bryan 95 – 10:02

Jacob 135 – 10:56

Vic 95 – 15:49

Karen 55 – 12:59

Ava 35 – 16:16

Phil 75 – 17:53