Archive | November, 2011

WOD 11.22.11

Tues 11.22.11 Warm up: Joint rotations Shoulder Pass through Mwod: Bully stretch 2 min each side Overhead thoracic stretch (not rolling) 2 min Muscle-up work / or Muscle up Progression 10min 400m Run with weight WOD: “Karen” 150 Wall Ball Throws for time T-N-T (Tuesday Night ThrowDown) 4 rounds for time of: 10 Snatches 135 […]

WOD 11.21.11

Mon 11.21.11 Warm up: Joint rotations Shoulder Pass through 5 40yrd sprints 60%,70,80,90,100% effort Max rep unbroken Pull ups Mobility WOD: see below WOD: For time: 400m run 15 pullups 20 squat cleans (95/65) or Med Ball clean (scale as needed) 25 pushups 500m row 25 pushups 20 squat cleans 15 pullups 400m run Strength: […]

Sat WOD 11.19.11

3 rounds for time of: 20 Wall Balls 20/14 lb 20 Sumo Deadlift High-pulls 75/55 lb 20 Box Jump – 20″ Boxes 20 Push Presses 75/55 lb 200m Run Rest 1 minute Post total time.

Thanksgiving Week Schedule

Mon 11.21.11 – Wed 11.23.11   Closed Thursday 11.24.11   open Fri 11.25.11 10am – 12pm only  9am-10am WOD (Workout Of the Day) 10am-11am Strength Class M,W    No Fri Strength class  3:30pm-4:30pm 4:30pm-5:30pm 5:30pm-6:30pm WOD and Strength class M,W   No Fri  10am – 12pm ONLY

WOD 11.18.11

Strongman or Woman Friday  1 Stone to Shoulder 4 Hand Stand Pushups 6 CTB Pullups 5 rounds for time or /and For time: 135 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft […]

WOD 11.17.11

Again Faster Beat the Team and Win WOD WOD5 “Russell”  3 Rounds for Time: 25 Double Unders 25 Hand Release Pushups 60m Sprint, 10m increments or WOD #4 “Austin” AMRAP 7: 2 Muscle Ups 2 Deadlifts (335/225) Master’s: AMRAP 7: 4 Chest to Bar Pullups 2 Deadlifts (275/185) Movement Standards: [MU] Full extension and turnout […]

WOD 11.16.11

For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps Sit-ups, 50 reps Jumping pull-ups, 50 reps 50 Good Mornings, 50 reps Dips, 50 reps 1.5 pood Turkish Get-up, 20 reps, alternating arms Strength: Power Cleans 1, 1, 1, 1, 1 ,1, 1 Bent Over Rows 3×12

WOD 11.15.11

Warm up: 1 Mile Run or 1K Row or Mini Fight Simulator 5-10-15-20-25-30-25-20-15-10-5 reps of: Double Unders Work Your Weakness Then: 4 Rounds for time of: 10 Pullups 25 Double unders TNT For Time: 2 Clean & Jerks 205 lbs 50 Double Unders 2 Clean & Jerks 205 lbs 40 Double Unders 2 Clean & Jerks […]

WOD 11.14.11

Warm up: 3 Rounds of: 400m Run + 500m Row – Rowing and Running @ approx 2:00 pace. Take 10-15 minutes to warm up shoulders, then….   10-9-8-7-6-5-4-3-2-1 reps for time of Overhead Squat 115lb/65lb Handstand push ups Strength : Squat 3×8 @ 70% of 1 RM Press 3, 3, 3, 3, 3 SJVA: 3 […]

Saturday Class Times

Sat Nov 12th some of us will be heading to the Next Level Invitational to help volunteer/judge … Class times will run as normal … Dion will be leading the classes 7:45am 9:00am  No KidFit  If anyone wants to come to help out at the NLI they are still looking for people … We will […]