01 Jan 08
Thursday
WOD

10K Run

30 Dec 08
Wednesday
WOD
For time:
800 meter run
50 Knee to elbows
50 Good mornings (45lb men/35lb women)
50 Rockers
50 Back extensions
50 Ab-mat Sit-ups
50 KBell Swings (53lbs men/35lbs women)
800 meter run

30 Dec 08
Tuesday
WOD

Find your 15 rep max for the Overhead squat.

Find your Pull-up max (chest must touch the bar)

29 Dec 08
Monday
WOD
Complete as many rounds as possible in 20 minutes of the following:
10 Dumbbell Deadlifts
7 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Men use 45lb dumbbells
Women use 25lb dumbbells

26 Dec 08
Friday
WOD

5 rounds for time:

5 reps of Deadlift (80% of your max)

Row 250 meters

25 Dec 08
Thursday
WOD
REST
Merry Christmas everybody, we'll resume our regular programming friday with a strength metcon.

24 Dec 08
Wednesday
WOD
For Time:

400 meter run
25 Pull-ups
25 Over-Head squats (75lbs men/55lbs women)

400 meter run
25 Pull-ups
25 Thrusters (75lbs men/55lbs women)

400 meter run
25 Pull-ups
25 Push Press (75lbs men/55lbs women)

400 meter run
25 Pull-ups
25 Wall Ball

400 meter run
25 Pull-ups
25 24 inch Box Jumps

23 Dec 08
Tuesday
WOD
4 rounds for time:
Rest 3 minutes between rounds
1000 meter row

22 Dec 08
Monday
WOD
In 20 minutes complete as many rounds as possible of the following:

5 L-Sit Pull-ups
7 Hand Stand Push-ups
9 Over-Head Squats (95lbs men/65lbs women)

19 Dec 08
Friday
WOD
"Test Day"
400 meter run for time
rest 2-3 minutes
100 pull-ups for time (do not exceed 5 minutes, once you hit the 5 minute mark stop and record number of reps)
rest 2-3 minutes
100 ab mat sit-ups for time (do not exceed 5 minutes, once you hit the 5 minute mark stop and record number of reps)
rest 2-3 minutes
500 meter row for time
rest 2-3 minutes
100 push-ups (do not exceed 5 minutes, once you hit the 5 minute mark stop and record number of reps)
See you guys next week and have great weekend.MP

18 Dec 08
Thursday
WOD

Snatch practice (do not exceed 80% of your snatch max)
I will do my best to get out of bed in the morning for the 6am class. This should be a fairly easy day because friday we will run some end of year test. Hope to see some of you in the morning.

17 Dec 08
Wednesday
WOD

4 rounds for time:
400 meter run
30 Sumo Deadlift High Pulls (75lbs men/55lbs women)
20 Thrusters (75lbs men/55lbs women)
1 Rope climb or 10 pull-ups

16 Dec 08
Tuesday
WOD
5 rounds of 5 reps (2-3 minute rest between rounds)
Heaving Snatch Balance

Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked. Video demo courtesy of Aimee Anaya is here: http://www.cathletics.com/exercises/videos/heavingSnatchBalance.mov

15 Dec 08
Monday
WOD
3 rounds for time:
50 24 inch Box Jumps
21 Deadlifts (185lb men/135lbs women)
30 Pull-ups

12 Dec 08
Friday
WOD
For Time:
3 Rounds of 21,15,9
Front Squat (*Bodyweight)
Pull-up

*Scale as appropriate for the front squats.

11 Dec 08
Thursday
WOD
5K Run or Row

10 Dec 08
Wednesday
WOD
For time
5 Rounds
10 x Deadlift (225 men/155 women)
10 x Burpees

09 Dec 08
Tuesday
WOD
Back Squat 5 rounds of 5 reps (as heavy as possible)
3-5 minutes rest between rounds

08 Dec 08
Monday
WOD
For Time:
800 meter run
50 x Thrusters (45lb men/ 35lb women)
30 x Pull-ups

05 Dec 08
Friday
WOD
For Time:
3 Rounds

Row for calories
Jumping Squats (45lb bar men/35lb bar women) Place bar on traps, execute a full squat, explode out of the squat, feet must come off the ground.
Pull-ups

*Note: Find your Max for the box jump. No step is allowed, and feet must leave the ground only one time. Once you find your max box jump substract it from your height. That number equals the reps/calories per round. Example Height 68 inches, Box Jump 30 inches = 38 reps/calories per movement.

04 December 08
Thursday
WOD

Shoulder Press
1,1,1,1,1
Push Press
1,1,1,1,1
Push Jerks
1,1,1,1,1

Finish with muscle-up practice
*Don't worry H. Box Jumping for height will somehow come into play tommorow.

03 Dec 08
Wednesday
WOD
"This is gonna hurt"
5 rounds
1 minute each round Squat thrust
1 minute each round Wall-ball
1 minute each round KBell swings (53lbs men/35lbs women)

1 minute rest between rounds
Score=total reps

Squat thrust is simply a burpee with no push-up, no jump, and no clapping of the hands overhead. In others words, get down in the push-up position and get up as fast as you can.

02 Dec 08
Tuesday
WOD

Power Clean (as heavy as possible)

1,1,1,1,1

Finish with on the minute every minute with
5 Pull-ups (First five minutes)
5 Ring dips (Last five minutes)

So each minute do 5 pullups and rest the remainder of the minute, repeat the same with the ring dips. If this is to easy just up the reps. Hopefully, that's as clear as mud.