Category

                      Strength Back Squat 5×3 ( heavy ) focus on maintaining a tight trunk throughout the entire movement. Followed immediately into Supine Ring-rows ) stop 1-2 reps before failure. Rest 2-3 Mins WOD 30 Ball S

                      Weightlifting: Clean and Jerk 65%x 2 70%x2 75%x1 80%x1 85%x1 90%x1 proceed to heavy single (2 misses and done) Or Work-up to Heavy Thruster ( Beginners) Conditioning: Conditioning – For time in teams of 2 or

                    AMRAP 12: 7 Thrusters (95/65) Advanced athletes use #55-65#dumbbells , Novice use Barbells 7 Box Jumps-overs(24/20) 7 Slam Balls *Mandatory 200m runs on the 0, 4, 8 & 12 minute marks. When athletes come back fro

                Strength: Front Squat 1RM Conditioning: AMRAP 12 minutes” 10 box jumps, 24”/ 20 inch 10 hand release pushups / ( knee push-ups) 10 walking lunges ( Air squat)

            WOD 12:01:14 Power Clean to Max, 20 min time limit AMRAP: 10:00 Ball Slam: 7 (#30/#20) American Swing: 14 (32/24kg) Air Squat: 21 Cooldown

              Monday Workout:  Back Squat 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set) Metabolic Conditioning Workout: “Small Sprocket” – As many rounds as possible in 12 minutes. 15 dumbbell thrusters (Advanced: 45

                          Power Clean 5×3 (add 2.5 lbs to last workout)” “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups (sub Jumping Pull-ups) 10 Push-ups 15 Squats Cool down &#

WOD:11/3/2014 ( scale appropriately) Strength Squat 3×5 Bench 3×5 Complete 3 rounds for time: 50 lbs DB Thrusters – 15 reps 30 lbs Ball Slams- 15 reps Burpees – 15 reps Double Unders – 15 reps Cool down – 5 Minutes walking

          WOD:10:30:2014 (Halloween WOD) please feel free to dress up in the costume. 3X5 Strict Press (Work up to Heavy 5RM)  Rest Five minutes and prepare for transition into Met-Con session. Complete as many rounds of the following as possible in 12 minutes