10-31-12

Happy Halloween!

Workout
Mobility
Warm Up
Strength WOD

For Time:

20 Double Unders
5   Renegade Rows
40 Double Unders
10 Renegade Rows
20 Double Unders
5   Renegade Rows

10-30-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 minute work / 1 minute rest for as many rounds and reps as possible

3 Handstand Push ups
6 Pull Ups
9 sKB Goblet Squats

10-29-12

Workout
Mobility
Warm Up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

Strength WOD's This Week:  Back Squat (3-2-1-1-1, Bench Press (5-5-5), Weighted Pull ups (5-5-5), and Power Snatch (2-2-2-2-2)

10-25-12

Workout
Mobility
Warm Up
Strength WOD

For Time

500 m Row

Then 3 Rounds of the following:

5  Ring Dips
10 Lunges
15 Russian KB Swings

10-24-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10   dDB Push Press
10   KTE
120' Farmer's Carry

10-23-12

Happy Birthday Alicia!

Workout
Mobility
Warm Up
Strength WOD

7 Cycles of 1 minute work / 30 seconds rest

2   Power Cleans (70% 1 RM)
10 Lateral Bar Jumps

10-22-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5  Pull ups
10 Push ups
15 Squats

Strength Workouts for the week:  Overhead Squats (3-2-1-1-1), Push Jerk (3-2-1-1-1), Hip Bridges (2x10), and Deadlift (3-2-1-1-1).

10-18-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

2       sDB Overhead Step up
5       4 Position sDB Bent Over Row
Max  L-Sit

10-17-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 minute work / 1 minute rest for as many rounds/reps as possible:

10 Double Unders
10 DB Thruster

10-16-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5      Handstand Push ups
10    Box Jumps
120' Farmer's Carry

10-15-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5   dDB Ground to Overhead
10 Pull ups
15 Russian KB Swings

Strength WOD's this Week:  Front Squat (3-3-3-3), Shoulder Press (3-2-1-1-1), sLeg Deadlift (3x5) and Power Clean (3-2-1-1-1).

10-11-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5     Burpees
10   Toes to Bar
120' sKB Farmer's Carry (60'/60')

10-10-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 minute Work / 1 minute Rest for as many rounds and reps as possible.

10 Weighted Lunges
10 sKB Clean and Press

10-9-12

Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
10       Sandbag Cleans
10       Ring Dips

10-8-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10 DB Front Squats
10 Renegade Rows

Strength WOD's This Week:  dKB Front Squat (3-3-3-3), Push Press (3-2-1-1-1), Turkish Get-ups (2 x 20) and Power Snatch (3-3-3-3)

10-04-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not for Time


2  sDB Overhead Step ups
10 dDB Thumbs up side raises
6   Turkish Get ups  (3/3)
10 sKB Clean and Press (5/5)

10-3-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds of 1 Minute Work / 1 Minute Rest for As Many Rounds and Reps as Possible

10 sDB Ground to Overhead
10 Weighted Lunges (One DB in Goblet Position)
20 Double Unders

10-2-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5      Renegade Rows
10    KTE
120' sArm Waiters Carry (60'/60')

10-1-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

10 Sandbag Zercher Squats
10 Burpees

Strength WOD's This Week:  Back Squat (3-3-3-3), Bench Press (3-2-1-1-1), Weighted Pull ups (3-3-3-3), and Deadlift (2-2-2-2-2)