2.6.12

02/05/12 by Jonathan | Blog, WOD | No Comments »

Warm Up:

CFCDA+ 4 lengths DB OH walking lunge, ascending.

Skill:

1 clean to 5 front squat, 5 sets ascending

WOD:

500m erg max out!

>Take 5′ to accrue 90″ in an L-sit,

then 1′ Airdyne max out!

2.4.2012

02/03/12 by Derek | Blog, WOD | No Comments »

Warmup:

Jumkyard Dog

WOD:

Teams of 2, alternating rounds for 30 mins:

5 Pullups

10 KB Swings 53/35#

20 Shin to Wrists (L=R=1)

2.3.2012

02/02/12 by Derek | Blog, WOD | 3 Comments »

Warmup:

Ladders

Skill:

3 Sets

1 Arm DB Row x 15

Ab Disc down and back

WOD:

“Football Gone Bad”

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

2.2.2012

02/01/12 by Derek | Blog, WOD | 4 Comments »

Warmup:

Glute Activation

Skill:

Deadlift, Heavy Single

WOD:

8 Rounds

10 DL 135/95#

30 Bicycle Jumps

2.1.2012

01/31/12 by Derek | Blog, WOD | 4 Comments »

Junk Yard Dog gets a body going!

Warmup:

Burgener WU

Skill:

Hang Squat Clean 5-5-3-3-3

WOD:

“The Bear”

3 Sets of the complex:

Hang Clean

Front Squat

Push Press

Back Squat

Push Press

x 7

1.31.2012

01/30/12 by Derek | Blog, WOD | 7 Comments »

Keeping the kiddies safe and happy

Warmup:

KB Warmup

-Windmill

-Armbar Stretch

Skill: DB Press Complex, 5 sets

4 Press/3 Push Press/2 Push Jerk

WOD:

“Go Hard or Go Home”

Tabata Airdyne x 8

1.30.2012

01/29/12 by Derek | Blog, WOD | 3 Comments »

After School Athletes, getting ready to get to work!

Opha Mae, checking depth

Stretching the bidness

Warmup:

Active/Passive Lat Pulls

Skill:

Deadhang Pullup or Low Ring Row

5 sets, go 2 reps short of failure

10 Hollow Rocks between each set

WOD:

“Real Ugly, Real Fast”

Minute 1: Complete 60 Squats

Minute 2: Complete a kipping pullup for every squat you missed the first minute.

Complete this for 8 minutes.

1.28.2012

01/27/12 by Jonathan | Blog, WOD | No Comments »

WOD:

Teams of 2:

Each athlete is responsible for 1000m of rowing (broken up into two 500m increments), 100/80 cals on the AirDyne (broken into two 50/40 cal increments), and 50 burpees (broken into two 25 calorie increments)

When rowing: partner who is not rowing completes as many reps of 10 situp/30 double under (90 singles) as possible

When riding: partner who is not riding completes as many reps of 10 push up/15 squat as possible

When slamming da burpee: partner who is not burping completes as many reps of 10 box jump/15 mountain climber as possible

>Overly Complicated Scoring System will be applied

>Only switch exercises once you have completed your allotted distance/cal/burpees

>Count every rep!

Instructor led warmdown to follow

1.27.12

01/26/12 by Jonathan | Blog, WOD | 4 Comments »

Thrusters!

Miller, prepping for the Marines!

Summer and Ivory, moving some weight!

Warm Up:

CFCDA+

2 rounds of

Scap Push Up,15 reps

Ring Row (perfect form), 10 reps

Pistol, 10 reps each leg

Skill:

Double Under clinic! Advanced athletes, perform 3 attempts for max consecutive DU’s.

WOD:

“1+1=FUN”

20-15-10-5 reps of:

Thruster @ 115/85#

Chest to Bar Pull Up to Toe to Bar (1+1=1 rep)

Compare to 11.2.2011

Instructor led warmdown to follow

1.26.2012

01/25/12 by Jonathan | Blog, WOD | 9 Comments »

Warm Up:

CFCDA+

DB shoulder pre-hab (instructor-led)

Skill:

Alternate 3 sets of

Crazy Ivan, 20 touches each side

Ring Roll Out, 10 reps

WOD:

“Coffin Nail”

Alternate between:

3x500m sprint on the erg

3×75/50 cals on the airdyne

Instructor led warmdown to follow