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  • 10312014

    HAPPY HALLOWEEN

    *TOMORROW WE WILL HAVE NO 4 OR 6 PM CLASS*

    ZOMBIE WOD

    1) For time

    Run 600m   

    25 Over the bar burpees   

    50 Air squats   

    25 V-ups   

    Run 600m   

    25 Over the bar burpees   

    50 Air squats   

    25 V-ups   

    Run 600m

    If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

    *If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.**If you are alive and you get caught by any Zombies then you must also do 5 burpees for each zombie that catches you.The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.


  • 10302014

    1) 5x3 Touch and go Clean + jerk AHAP

    2) 3 Rounds 

    20 KB cleans(10L/10R)

    10 HSPU

    5 Dips


  • 10292014

    1) 5x3 Snatch touch and go 

    2) Lurong WOD 1 repeat

    4 Minutes of max calorie row

    Rest 1:00 

    3 Minutes of C2B pull ups

    rest 1:00

    2 Minutes of Back squats 

    rest 1:00

    1 Minute of shoulder to overhead


  • 10282014

    1) 5x10 Bulgarian split squats AHAP 

    2) 3 Rounds For total time

    5 Front squats @ 65% of 1RM   

    50 FT prowler push high   

    50 ft prowler push low   

    5 Front squats @ 65% of 1RM

    Rest: 90 sec

    3) 3x 1:00 Plank/1:00 left side plank/1:00 right side plank

  • 10272014

    1) Team Filthy Fifty   

    100 Box Jumps 24   

    100 Jumping Pull-ups   

    100 1 pood KB swings   

    100 walking lunges   

    100 K2E   

    100 Push presses 45/30   

    100 Back extensions   

    100 Wall balls 20/14   

    100 Burpees   

    100 Double Unders

    In teams of two complete the team filthy fifty. You can break up each movement as needed but you must go in order

     

     


  • 10252014

    1) 5x5 Tempo pull-ups (3030)

    2) 8-1

    Power cleans 155/105

    Push press 155/105

    Push jerks 155/105


  • 10242014

    1) 5x1 Clean and jerk (pwr/full/full) + Jerk after last clean AHAP

    2)

    1:00 Deadlifts 225/155

    Then 

    8min AMRAP 

    10 Bar facing burpees

    100m shuttle sprint

    then 

    1:00 Deadlifts 225/155

     


  • 10232014

    1)  Snatch TnG 5x1 (pwr/full/full/) AHAP

    2) 3 Rounds

    20 Box jumps 30/24

    25 C2B Pull ups

    20 Box jumps 30/24

    Rest :90


  • 10222014

    1) 5x10 weighted step ups to a 20" box with barbell on back AHAP

    2) Lurong workout 7

    7 Min AMRAP 

    6 HSPU

    8 American KB Swings 70/53

    12 SDHP 70/53

    3) 4x1:00 plank holds (if you can do this in rings do so) 


  • 10212014

    1) 3 Rounds

    20 sledge swings

    100' tire flip

    15 burpees

    200m run

    In two teams complete as a relay.

    **NOTE** 

    You're probably going to get a little dirty during this WOD so don't dress to impress. 

     

     


  • 10202014

    1) 10 hill sprints rest on walk back down

    2) For total reps 

    5:00 of KB snatches  53/35   

    1:00 Rest   

    3:00 of Double Unders   

    1:00 Rest   

    5:00 KB Snatches 53/35

    3) 5x45 sec l-sits

  • 10182014

    1) 5x3 clean + Jerk touch and go AHAP (power/power/full jerk after the full clean)

    2) 5 rounds of   

    250m row   

    10 Push presses 95/65   

    10 Overhead walking lunges 95/65

    Rest: 90sec

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