WOD 11-30-12

F. Squat 3-3-3-3-3
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Tabata
-B2B squat
-Push Press
-Cal row
-Ring holds

WOD 11-29-12

Mobility
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2k row for time
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WOD 11-28-12

EMOM- 10 min- 2 snatch
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30-20-10 WB
15-10-5 Hang Clean

WOD 11-27-12

15 min AMRAP
5 DB snatch (each arm) 45/30
10 pull-ups
15 situps

WOD 11-26-12

Push Press 3-3-3-3-3
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5 rds-
5 DL (225/185)
10 over the bar burpees

Tis the season... for some CRAZY WODS!

WOD 11-23-12

3 rds-
400 m run
15 DB thrusters (45/25)

WOD 11-21-12

"Filthy Fifty"

Earning their turkey... chippin' away at jumping pullups and K2E!

WOD 11-20-12

F. Squat  5-5-5-5-5
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5 x 500m Row

WOD 11-19-12

EMOM- 10 min- 2 snatch grip DL + 2 snatch
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10 min AMRAP
3 DL (75/45)
3 Row
3 Clean
3 Push Press
3 B. Squat
(Every bar drop = 1 min AMRAP of burpees at end of WOD)

A lot of early birds today!

Thanksgiving Holiday Schedule:

Wednesday 11/21- Regular morning schedule
                              4:30 pm will be the only evening class
 Thursday 11/22-   Closed.... Happy Thanksgiving!
 Friday 11/23-        8:00 and 9:00 WODs
 Saturday 11/24-    8:00 and 9:00 WODs

*Teens will be Tuesday at 6:30, Wednesday at 9 am
  and Friday or Saturday at 9 am.  Your choice. 

WOD 11-16-12

3 Snatch EMOM- 5 min,
3 Power Clean EMOM- 5 min
--------------------------------
1 min on/30 sec off
KB Swing (70/53)
HRPU
Jumping Squats
*Keep total reps

Sportin' their Mad City Gear!

WOD 11-15-12

Gymnastics WOD
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Oly Lifting Skills

WOD 11-14-12

5 x max effort strict pull-ups
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50 weighted situps
*then- 15-12-9
  HSPU
  Box jumps (must step down from box)

WOD 11-13-12

2 rds-
40 over the bar burpees
20 hang clean (115/85)

WOD 11-12-12

4 x 5 (each leg) Front rack lunges
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EMOM- 14 min
odd- 12 thrusters (95/65)
even- 7 SDHP

WOD 11-9-12

OHS 5-5-5-5-5
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4 rds (2 min rest between each)
250 m row
10 T2B
5 Burpee box jumps
*Keep total time

4:30 Warm Up

WOD 11-8-12

Olympic Lifting Day! 

Another day of training!

WOD 11-7-12

Press 5-5-5-5-5
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10 min AMRAP
3 wall climbs
9 wall balls (20/14)

WOD 11-6-12

Partner WOD-
4 lap sled pull (180/115)
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5 min to find 1RM jerk

Bundled up and ready... 3,2,1, GO!

WOD 11-5-12

EMOM- 7 min- 2 snatches
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"The Char"  (Happy Birthday!)
4 rds- 11 of each movement
Deadlift
Push ups
Power Clean
Air Squat
Push Press
Sit ups
*Use same barbell

CFK- Front squattin' machines!

The birthday girl... working hard on her special WOD

WOD 11-2-12

EMOM- 7 min- 3 Clean and Jerk
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Tabata- box jumps
*10 sec. rest and straight into:
3 rds-
20 OH walking lunges
10 burpees

Post WOD- 5:30 am - 14 years old- That's dedication!

WOD 11-1-12

STRENGTH DAY

5-5-5-5-5 Close grip bench press
5 x 2 rope climb (sub 5 x 15 pullups)
HSPU work- Full range of motion