HAPPY LABOR DAY Monday 20140901

Warm up: 500m row,  40 sit ups,  30 push ups,
20 bix jumps @ 20", 10 cleans @ bodyweight
WOD: 'FRAN'  21-15-9
Thrusters @ 95/55#
Pull ups

Friday 20140829

Warm up: 500m row,  400m run,  30 push ups,
20 pull ups,  10 burpees
WOD: Pyramids
100 Sprinter toe touches
1 min plank
75 sit ups
1 min plank
50 Russian twist @ 35/25#
1 min plank
25 V-ups
1 min plank
* now go back up

Thursday 20140829

Warm up: 500m row, 40 push ups,  30 squats,
20 pull ups, 100 jumpropes
WOD: 3 rounds of
800m run
30 DL @ 165/115#
15 Bar facing Burpees

Wednesday 20140827

Warm up: 50 jumping jacks, 400m run,  30 push ups,
20 GHDs, 10 barbell hang snatches
WOD: complete for time
1000m row
100 double unders
10 rounds EMOTM of
1 Clean
1 Clean & press
1 Snatch
@ 135/95#

Tuesday 20140826

Warm up: 50 Mountain climbers, 400m run, 30 overhead squats with
barbell,  20 GHDs,  10 burpees
WOD: 20 MIN AMRAP
15 in and outs ( it's a mountain climber with both legs)
10 box jumps @ 24/20"
5 unbroken pull ups*

*overhand strict, kipping, or butterfly, NO chin ups.
For rx'd pull ups must be unbroken. If you do 3 and get off the bar, count
starts over.

Monday 20140825

Warm up: 500m row, 400m run, 30 sit ups, 20 burpees, 100 jumproes
WOD: 5 rounds of
10 ea Single arm KB snatch @ 44/26#
20 Spider-man push ups

Friday 20140822

Warm up: 500m row,  400m run, 30 double unders,
20 GHDs,  10 burpees
WOD: 15min AMRAP
20 abmat sit ups
15 T2B
10 HSPU

Thursday 20140821

Warm up: 500m row, 40 push ups,  30 crunchies, 20 squats,
10 static pull ups
WOD:  "YingYang" 12min AMRAP
3 Dead lifts @ 225/155#
6 bench @ 135/85#
9 calories  on rower

Wednesday 20140820

Warm up: 50 double unders, 40 GHDs, 30 squats, 20 box jumps @ 24",
10 broad jumps
WOD: 5 ROUNDS of
400m run
40 sumo side squats
10 Front squats @ bodyweight

Tuesday 20140819

Warm up: 500m row, 40 sit ups, 30 push ups, 20 burpees,
10 t2b
WOD: Tabata
8 round of 20 sec on and 10 sec rest.
Romanian dead lifts
Cleans
Push press
Males @ 95#
Females @ 45#

Monday 20140818

Warm up: 500m row, 400m run, 30 push ups, 20 sit ups,
100 jumpropes
WOD: 4 rounds of:
25 Burpee pull ups
50 double unders

Friday 20140815

Warm up: 500m row, 400m run, 30 ghd, 20 pullups,
10 burpees
WOD: complete for time
800m run
50 push ups
50 sit ups
800m run
50 c2f push ups
50 sprinter toe touches ( l+ r= 1)
400m run
25 spiderman push ups ( l+ r = 1)
25 v - ups

Thursday 20140814

Warm up: run 400m, 30 GHD s, 20 kb swings, 10 burpees
WOD: The Hopper
30 mins AMRAP

using a deck of cards,
Diamonds= squat thrusters @ 75/45#
Clubs= Row / SDHP @ 75/ 45#
Hearts = push ups
Spades= pull ups

Face cards = 10 reps
Ace = 15

Wednesday 20140813

Warm up:
50 double unders, 400m run, 30 side lunges, 20 GHDs, 10 burpees

WOD: for time
10 burpees
10 clean and press @135
10 burpees
5 deadlifts @315
100 double unders
5 deadlifts @315
10 burpees
10 clean and press @135
10 burpees

Tuesday 20140812

Warm up: 50 double unders, 400m run, 30 side lunges
20 GHDs, 10 burpees
WOD: 12 MIN AMRAP
25m Crab walk
25m Kung Fu grip plate carry @ 45/25#
25m overhead barbell walk @ 135/85#
25m overhead walking lunges @ 45/35# bar

Monday 20140811

Stretch: as needed
Warm up: 500m row, 40 c2f push ups, 30 sit ups, 20 ring dips,
10 burpees
WOD: Bench press 2 rep max (2-2-2-2-2-2)
You must do both lifts unassisted for rep to count. Rest as long as needed between
attempts. Only 6 attempts.

Friday 20140808

Warm up: 500m row, 400m run, 30 push ups, 20 sit ups,
100 jumprope
WOD: 12 MIN AMRAP
100 yrd shuttle run (5,10,15,20)
10 wallball shots @ 20/12#
50 double unders

Thursday 20140807

Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 burpees
WOD: 15min AMRAP
3 Dead lifts @ 275/165#
5 Pull ups
7 Box jumps @ 30/24"

Wednesday 20140806

Warm up: 50 double unders, 40 push ups, 30 box jumps @ 24",
20 pull ups, 10 burpees
WOD: 6 rounds of
200m run
10 burpees
200m run
5 push press @ 155/105#

Tuesday 20140805

Stretch: as needed , shoulders
warm up: 500m row, 40 abmat sit ups, 30 air squats w/ 2sec pause at bottom,
20 spider-man push ups (l+r=1), 100 jumpropes
WOD: 5 rounds of:
5 T2B
10 Floor press @ 135/95#
15 Russian twist @ 53/35# ( l+r=1)
20 KB squat swings @ 53/35#

Monday 20140804

Warm up: 50 push ups, 400m run, 30 ghd, 20 pull ups,
10 wall climbs
WOD: 15min AMRAP
10 SDHP @ 95/55#
10 Front squats @ 95/55#
30 Double unders