08.24.2012

Friday, August 24, 2012

Skill:
1-2-3-4-1-2-3-4
OH Squat (5RM)
30 Double Unders

WOD:
Death by pullups
When you are out, switch to death by wall ball situps (25/20)

Mobility:
Couch stretch
3 min each position, each side
Hip to Ground
sit up

Top Scores:
Libby: 16 rounds
Maxwell & Drew: 15 Rounds

08.23.2012

Thursday, August 23, 2012

Strength:
10 min EMOM @ 70% 1RM
1 strict press
2 push press
3 push jerk

WOD:
For time

Row 2K

Mobility
10 min squat test

Best Times:
Emily 7:25
Zac: 7:12

Yes...she beat 90% of the boys.. :)

08.22.2012

Wednesday, August 22, 2012

Strength:
10 min EMOM (70% 1 RM)
1 full clean
1 hang clean
1 full clean

WOD:
4 rounds

4 min AMRAP
10 KB Swings (70/53)
10 Box Jump (30/24)
Rest 4 min

Mobility:
Pigeon on box - load butt back, fold forward @ hip, start vanilla then hunt around
5 min each side

Top RX Times:
Campbell 12 Rounds + 11 Reps
Libby: 13 Rounds + 3 Reps

08.21.2012

Tuesday, August 21, 2012

Strength:
Back Squat
1x30 @ 50% BW + 5% BW

WOD:
5 Rounds for Time
200 m run
20 air squats

Mobility:
Super friend lying IR shoulder stretch
Exaggerated front rack with band
Scapula rip-off stretch
straight arm turn away w/band

Congrats to Kyle (5:45) and Micaela (6:50) for best RX times

08.20.2012

Monday, August 20, 2012

Skill:
10 min handstand pushup practice

WOD:
3 Rounds for Time
20 wall balls (20/14)
30 toe-to-bar
40 burpees

800 m run

Mobility:
OH Banded scapular stretch
Pigeon stretch on box

Congrats to Sarah (32:55) and Zac (36:26) for best times!

08.17.2012

Friday, August 17, 2012

Skill:
5 min to find max unbroken double unders

WOD:
For time with a partner
100 Thrusters (115/95)

* one person working at a time. Each time the weight is set down/partners switch who is doing work, partner that was just doing thrusters does 1/2 the # of double unders they found during skill work BEFORE the other partner starts doing thrusters.

Mobility:
Super Samson
Bulgarian jump out stretch

Way to go Team Fat Bottom Girls! Best RX time of 29:48

08.16.2012

Thursday, August 16, 2012

Strength:
3x10 Back squat @ 50% BW+20#

WOD:
Tabata
Row
Pushup
Squat

Situp
Pull ups

*rest 1 min between movements

Mobility:
Peanut on low thoracic
Hip capsule mobility
Straight leg hamstring roll back stretch

08.15.2012

Wednesday, August 15, 2012

Skill:
10 min EMOM
2 HSPU or
1 wall walk

WOD:
3 Rounds for time
6 deadlift (275/185)

12 box jumps (24/20)
18 toe-to-bar

Mobility:
1st rib mobility
Tricep reef on barbell
Ball on anterior delt
Sub-scapular mash

Top RX scores: Ken (6:01)

Step it up ladies! Ellen was our top woman with 10:40 using 175#. So close to RX she can taste it.

08.14.2012

Tuesday, August 14, 2012

Skill:
1-2-3-4-5 pistols each leg
10-8-6-4-2 knee-to-elbow

WOD:
300 Double unders
5 burpees EMOM

Top RX scores: Max (4:40) and Libby (6:47)

08.13.2012

Monday, August 13, 2012

Skill: Thoracic extension

WOD:
For weight
15 rounds
1 power snatch
5 OH squats

*start light and add weight each round

Top scores: Jonny (145) and Micaela (85)

08.10.2012

Friday, August 10, 2012

Skill:
Hip/Hamstring Mobility
-pigeon on low box
-scapula stretch
-ball on exterior shoulder, rotators

WOD:
5 rounds for time 5 Card Draw
400 m run
Draw a card when you come in from your run and do as the card prescribes:

Hearts = Tire flips
Clubs = Burpee Box Jumps (30/24)
Spades = sled push (140#)
Diamonds = GHD situps
Joker = 1000m row

Reps:
# = face value
J = 11
Q = 12
K = 13
A = 14

How did everyone like that it was a pinochle deck? :-P

08.09.2012

Thursday, August 9, 2012

Skill:
EMOM for 7 minutes
1 strict press
1 push press
1 push jerk
70% 1RM

WOD:
For time
21-15-9
Box jumps (30/24)
KB Swings (70/53)
Pullups

Mobility:
Butterfly barbell roll on scrotch
Super butterfly
Quiditch stretch
Sit on ball figure 4 stretch

Top RX Times: Beau (8:52)
No female RX - but lots of women advancing to the 44# KB :)

08.08.2012

Skill:
2x15 Back Squat @ 50% body weight + 10#

WOD:
For time

15-14-13...-3-2-1
Wall Balls (20/14)
1-2-3...-13-14-15
Burpees

Mobility:
Hand Anchored Thoracic Extension
Super Samson
Unglue quads from knee to hip (smash n mash)

Top RX scores:
Libby (15:16)
Beau (16:57)

08.07.2012

Tuesday, August 7, 2012

Skill:
1-2-3-4 pistols, each leg

WOD:
Sprint 1 min, rest 1 min
Sprint 1 min, rest 50 sec
Sprint 1 min, rest 40 sec
Sprint 1 min, rest 30 sec
Sprint 1 min, rest 20 sec
Sprint 1 min, rest 10 sec
Sprint 1 min, rest 20 sec
Sprint 1 min, rest 30 sec
Sprint 1 min, rest 40 sec
Sprint 1 min, rest 50 sec
Sprint 1 min, rest 1 min

Mobility:
Wrist mobility w/band distraction
Bully w/high band tie neck in
Exaggerated front rack w/high band

08.06.2012

Monday, August 6, 2012

Skill:
Shoulder and thoracic mobility

WOD: "Death By Thrusters"
Minute 1 - 1 Thruster
Minute 2 - 2 Thruster
Minute 3 - 3 Thruster
Minute 4 - 4 Thruster
....until failure
At failure, do 7 over-the-bar burpees until everyone has hit failure.

Congrats to Dominique (14 Rds Rx) and Tyler (12 Rds + 8 Rx)

08.02.2012

Thursday, August 2, 2012

Skill:
Jog 1 mile

WOD:
9 min AMRAP
3 muscle ups (sub-12 chest-to-bar pull ups + 12 ring dips)
6 thrusters (135/95)

Mobility:
Roll foot on ball
Anterior calf stretch
Ball on psoas

Top scores: Matt (3 rounds + 11) and Libby (2 rounds + 6)

08.01.2012

Skill:
True GHD w/ partner

WOD:
4x
5 min AMRAP
2 wall walks
4 Deadlift (225/155)
6 burpees
*rest 5 minutes

07.31.2012

Skill - working on your transition between a weight movement and body weight
1-2-3-4-1-2-3-4 OH Squat (use 5 RM weight)
7 Toe-to-Bar

WOD:
21-15-9
Cheek-to-ground pushup
400 m run

Top RX Scores: Campbell (5:22) and Sarah (6:44)