5.24.13 WOD

May 23rd, 2013

***Reminder- This Sunday is Burpees 4 Mady starting at 12pm***

STRENGTH
6 x 2 Box squats

WOD
20 min AMRAP of:
8 Clapping push-ups
8 Chest to bar pull-ups
8 Kettlebell  swings (24/16kg)

LITE
4 rds of 40 sec work and 20 sec rest of:
Push-ups
Jumping pull-ups
Kettlebell swings

5.23.13 WOD

May 22nd, 2013

SKILL
Every minute on the minute for 5 minutes of:
Snatch- 2 reps at 70%

WOD
3 sets not for time of:
10 Box step ups alternating (5 each leg, back rack)
10 Good mornings
10 Behind the neck jerk

*Keep the bar racked behind the neck for the entire set. Rest as needed and add weight only if you can make it through the set unbroken.

LITE
3 sets no for time of:
10 Box step ups alternating (5 each leg, dumbbells)
10 Dumbbell deadlifts
10 Dumbbell push press

5.22.13 WOD

May 21st, 2013

STRENGTH
3 x 8 Push press

WOD
4 rds of:
5 Hang power cleans (185/115#)
10 Ring dips

*cash out will be rope climbs

LITE
4 rds of:
10 Medicine ball cleans
10 Box/Ring dips

5.21.13 WOD

May 20th, 2013

Great job on the snatch PRs last week. Let’s keep it going with more skill work. Here’s a new gym PR by Kris Reynolds with 260 lbs.

SKILL
5 x 3 Tall snatch
*keep the weight light and work on the third pull only, no bend in the knees, watch demo here

WOD
7 min AMRAP of:
7 Thrusters (135/95#)
7 Handstand push-ups
7 Kettlebell swings (32/24kg)

LITE
3 rds of:
10 Thrusters
15 Push-ups
20 Kettlebell swings

5.20.13 WOD

May 19th, 2013

STRENGTH
3 x 6 Front squats

WOD
12 min AMRAP of:
200m Run
20 Toes to bar

LITE
4 rds of:
200m Run
20 Knees to elbows/ Sit-ups

5.16.13 WOD

May 15th, 2013

***Reminder: we will be closed Friday 5/17 & Saturday 5/18 for Regionals***

SKILL
15 minutes to find your 1 rep max snatch

WOD
“Tabata”
Row
Toes to bar
Handstand Push-ups

*8 rds each of 20 sec of work followed by 10 sec of rest

LITE
“Tabata”
Sumo deadlift high pull
Knees to elbows
Push-ups

5.15.13 WOD

May 14th, 2013

Happy Birthday Jimmy!

***Reminder: we will be closed Friday 5/17 & Saturday 5/18 for Regionals***

STRENGTH
5 x 3 Bench press

WOD
“Jimmy 2.0″
12 min AMRAP of:
22 Burpees
22 Wall balls
22 Sit-ups

*all classes

5.14.13 WOD

May 13th, 2013

With the kettlbell swing, make sure you are in a neutral position at the top of your swing. The picture on the left is a good position. The picture on the right shows an overextended position which will lead to pain down the road. To reach a neutral position, pull your rib cage down and your belly button in towards your spine. If you are having a hard time not overextending with the full American swing, try using a Russian swing and only going to eye level.

SKILL
Every minute on the minute for 7 minutes of:
3 Power cleans
5 Kettlebell swings

WOD
5 rds of:
35 Double unders
200m Run

LITE
4 rds of:
15 Squat jumps
200m Run

5.13.13 WOD

May 12th, 2013

STRENGTH
5 x 3 Front squat

WOD
7 min ladder (3,6,9,12,15…) of:
Thrusters (95/65#)
Chest to bar pull-ups

LITE
5 rds of 40 sec. work and 20 sec. rest of:
Thrusters
Pull-ups/Ring rows

5.10.13 WOD

May 9th, 2013

STRENGTH
10 minutes to work up to a heavy 1 rep Overhead squat

WOD
30 Burpees
30 Chest to bar pull-ups
30 Shoulder to overhead (135/95#)

LITE
20 Burpees
20 Box dips
20 Push-ups