WOD 11/29/11

WOD #1 (For Quality make sure you hit complete depth and lock out over head also it must be a strict single movement NO DOUBLE KNEE BEND if you jerk it does not count also your feet can not move)

1-1-1-1-1-1-1-1

THen do all of the regular class programing So you can choose to come in at the end of a class and get Wod #1 done and then work with regular class or you can do it all on your own time but the rest periods must be the same only 3 minutes!!!!!!!!!!!!!

WOD 11/28/11

 Wod # 1 For quality


1-1-1-1-1-1-1-1-1 Full Squat Snatch


Wod #2 Santora
3 Rds

155/105# Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245/170# Deadlifts, 1 minute
Burpees, 1 minute
155/105# Jerks, 1 minute
-Rest 1 minute-

Wod #3
For time:(push for sub 15)
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
 

WOD 11/21/11

WOD #1
"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

WOD #2

3-3-3-3-3

Front Squats each set go up in weight(GO HEAVY)

WOd#3 

3 rounds for time

10 muscle ups/sub 2 chest to bar pull ups for each muscle up can not complete
500 meter row

WOD 11/17/11

WOD # 1 BAR OF DEATH 125/85

WOD #2 100 pull ups for time

Wod # 3 For Time 4 rounds for time

400 meter run
500 meter row

WOD 11/16//11

WOD # 1

4 rds for time

10 ring dips
15 ghd sit ups
20 deadlifts 225/135
100 m sprint

Wod # 2 8 minute AMRAP

100 meter sled drag with 15 box jumps after each 100 meter only box jumps conut for reps(so get to the box)

WOD # 3 3minute max distance farmers walk 180/90 each hand

WOD 11/15/11

WOD # 1
EMOTM 15 Min 185/135# x 2 Squat Snatch alot of you will need to modify the weight accordingly.


WOd # 2 


Wod 1 from our main site


Wod # 3 5 rounds


1 min max double 35/20 kb press
1 min max 53/35 walking kb lunges in front
1 min max 70/53 kb swings
1 min rest

WOD 11/10/11

wod # 1

3 Rounds for Time:
25 Double Unders
25 Hand Release Pushups
60m Sprint, 10m increments  

woD # 2 fOR tIME 4 ROUNDS

1ARM KB SNATCH L/R 10 EACH

15 GHD SIT UPS

SRINT 00M ETERS

wOD  # 3MAX DISTACE IN 3 MINUTES WITH SLED PUSH 325/225 

WOd 11/9/11

WOd # 1

Death by Strict  pull up
once you fail continue with Death by T2B

post both totals

Wod #2

3 rounds for time 

• 10 Deadlifts 255#/165#
• 15 Toes to Bar
• 20 Push-ups (hand release at bottom)
• 400m run

Wod # 3 Spend 10-15 minutes working on kipping hspu(stringing them together for speed and how many in a row)

HERE YOU GO ALI!!!!!

Ok i promised ALi i would find this video and i just got done watching and got all choked up thinking of her comeback!!!!

LOVE YOU ALI YOU WILL BE BETTER THAN EVER!!!!!!!!!!

WOD 11/7/11

 1st thing great work this weekend everybody!!!! One thing i have been thinking about for awhile but have not wanted to cause it going to suck mor than the burpees but after this weekend and yet another comp where it was a main factor we need to incorporate much much more ROWING!

So i was thinking that we all need to complete 10,000 meters a week. I will let you all complete it in any 500m increments you like with a minimum of 1 2000 , but i think if the majority of them are 2000 m we will get more out of it and it will help us perfect our form.


WOd #1
7 min amrap of 2 muscle ups and 2 deadlifts at 335/225
THosw without MU i have another band progression that we can try and follow on the rings.

Wod #2 10-1/1-10

Overhead Sqaut 115/75
Chest 2 Bar Pull UPs

WOd # 3 1-1-1-1-1-1-1 Heavy box cleans

we will work on the explosions up after the knee and the pull under. When clean or snatching we need to think of the movement like a see saw as one side goes up the other side goes down so as the bar is going up you are already going down. If you pause this video you will see that the bar is on its way up as the athletes are already moving under the bar.

Oh and this little girl is cleaning 220lbs and makes it look easy!

Just some motivation

Coach

WOD 11/2/11

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

Wod # 2 from main site "helens dead"

Spend 15 minutes working on butterfly kip