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THURSDAY 09.06.12


BIRTHDAY WOD!!!!!

"the twins turn 33"

in pairs, complete 2 rounds:

33 box jumps (30/24)
33 pullups
33 swings (2p, 1.5p)
33 pullups
33 pushups with partner holding the feet

Complete all reps of each exercise before moving to the next. The reps are for the team, not for each person.

WEDNESDAY 09.05.12

1. Push Press
5-5-5-5-5

2. "Griff"


For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 

INTRO TO SKILLS & STRENGTH CLASS (6PM)

the Presses: strict, push, jerk

TUESDAY 09.04.12

Margaret and Paul capturing Rosey and Alex at Saturday's DRG Adventure Race

1. Front Squat (~85-90% of 1RM)
3-3-3

2. "Over the Top"
AMRAP 12min
3 Front squats at 80% of 3RM
6 Pull ups
9 Burpee

SATURDAY 09.01.12 & MONDAY 09.03.12

ALL CLASSES ON SATURDAY 9/1/12 AND MONDAY 9/3/12 ARE CANCELLED DUE TO HOLIDAY WEEKEND AND DRG ADVENTURE RACE!

 

Classes are back on Tuesday @5p.  See you then

FRIDAY 08.31.12

"FRAN"
21-15-9
Thrusters (95#/65)
Pull ups 

THURSDAY 08.30.2012

"Track Triplet"

400m run

3 rounds
8 Power Snatch (115/75)
7 Bar Muscles Ups
400m run

(Bar muscle up subs:
1 t2b + 1 pullover
1 t2b + 1 kipping pullup + 1 pushup)

WEDNESDAY 08.29.2012

"Pop"

For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
5 Burpees

courtesy of CFNE

INTRO TO SKILLS & STRENGTH CLASS (6PM)

Kipping Pull ups

TUESDAY 08.28.2012

"Up & Down"
5 rounds:

1 power clean
rest 10 sec
1 power clean
rest 10 sec
1 power clean
rest 10 sec
10 box jumps

rest 2 min between rounds

MONDAY 08.27.2012

"Butterfly"
15 min AMRAP:

200 double unders
with remaining time:
9 thrusters 95/65
9 pull-ups

 

INTRO TO SKILLS & STRENGTH CLASS (6PM)

Double Unders

SATURDAY 08.25.2012

 

Bryan racking a 455lbs squat

"Sabath"

15 Minutes: EMOTM  (95lbs/65lbs)

12 deadlifts
9 hang cleans
6 thrusters

If a round is completed in under a minute, then the remaining time is rest. If a round is completed in over a minute then the remaining time before the next minute is rest.