Archive for ‘December, 2011’

Friday

Osha & Beth Skill Movement Review WOD 10 Rounds: 10 Ring Dips 10 Toes to Bar 10 Supermans *hold for 3 secs *30 min Cap Level…

Thursday

MDM= The Legend Skill Press Establish a 3 Rep Max WOD 75 Hang Power Cleans (50-60%ish of your 1RM) *3 Burpees on the minute Level 1…

Wednesday

Grace & Julia Skill/Strength Ring Dips Find your 5 Rep Max Weighted WOD “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Level 1 Amrap 10 Mins¬† for quality of…

Tuesday

Vince Skill/ Strength Back Squat Spend 15 min to establish a 5 rep Max WOD 8 min AMRAP 5 DH Pullups 5 High Box Jumps 5…

Friday

Kevin & Ross w/ textbook WB mechanics Skill/ Strength Accumulate 90 seconds in one of the following Ring Support Ring Tuck Hold Ring L Hold WOD…

Thursday

Camaraderie is the Key! Challenge max consecutive DeadHang Pull-ups WOD 10 Thrusters 400M Run 20 Thrusters 400M Run 30 Thrusters 400M Run *20 Min Cutoff Level…

Wednesday

Buns of Steel Skill Turkish Getup 5-5-5-5¬† WOD & Level 1 10 min AMRAP 200M Run 20 KB Swings (heavy for Vets) Challenge Max Double Unders…

Tuesday

Blurry Liz. Skill: Handstand Push-up or Hold 5 x Max WOD & Level 1 Tabata These Please! Air Squats Pushups Situps Good Mornings w plate Challenge…

Monday

Watch out for Seagulls Challenge Max Height Box Jump WOD: 3 Rounds for time 800M Run (Hill Loop) 21 Pullups 12 Deadlifts Level 1 Amrap 18…

Friday

Alex & Whitney in action at the Holiday Gathering Strength Overhead Squat Spend 15 mins establishing a 5 Rep Max WOD & Level 1 2000 meter…

Thursday

Karen & Iceland Annie (aka the fittest woman on Earth) Strength Pull-ups Work up to a weighted 5 rep max then 5 Minutes of Hang Squat…