Tuesday 28 January 2014

15 Thrusters

21 SDLHP
12 Thrusters
15 SDLHP
9 Thrusters
9 SDLHP

Monday 27 Jan 2014

20 min AMRAP

5 mountain climbers
10 DB thrusters
15 air squats

Friday 24 January 2014

3 rds

15 Power Cleans 115/85
15Sumo pushups
15KB swings
15 Plate Pushups

Thursday 23 January 2014

10 Rds

15 Hang Clean 115/85

150 Row

15 pushups

Wednesday 22 January 2014

3 Rounds
Row 500 meters
10 Pistols each leg
20 Double KB Clean and jerk

Tuesday 21 January  2014

3 Rounds for Time:
15 Hang Cleans 105/135
15 Burpees

 Michele K -95lbs 7:30

Monday 20 January 2014

Bear Complex – 95 / 65 lbs

7 Rounds

Clean - Thruster - Back Squat - Overhead Press - Touch floor = floor to floor = 1rep,

7 reps = 1 round

Joe Y  , Jesse C   , Simon C  ,  Diane C ,Tara RX complete, Zjolt, Kayla L, Dave Y, Matt , Jordan, Bryant, mason P, Logan P, Valerie S, Oct Giovanni, Amelia, Kayla, Kevin.

Sunday 19 2014 4 rounds for time of:

20 pound Wallball, 25 shots

Walking lunges, 100 feet

15 foot Rope climb, 3 ascents or 10 Burpee Pullups   Mason 15:40, Logan 16:45,   Tracy 19:30 (Mod burpees),

Saturday 18/ January 2014

CI - 50 Walking Lunches

10 rounds
10 Vertical Jumps
10 push ups
CI - 1000 meter erg

 Ed E 10:00 – Joan16:00 – Adrienne 9:53 – Nicole M 12:54 – Tim  6:06 Natalie 10:09 – Ed S – Reyna 16:11– Diane C -Chris N.11:30.Tara 11:42

Friday January 17, 2014

20 min AMRAP

5 TURKISH GET UP
5 MEDBALL
5 BURPEES

Kayla S. 6+1, Karla 5+3, Jazz 5+1, Kyle 8+3, Rolando 5(53/20), David L. 5 +6 (30), Tara 8+8(14/20lbs), Diane D. 8+2(14/20lbs.) Brooke 5,

Thursday 16 2014

AMRAP 20 minutes (weight determined by athlete):

5 Snatch Grip Deadlift

5 Power Snatches

5 Overhead Squats

Rolando 20, Karla 15, MikeP, Jalonte, Mya, Lisa S 20 modifed, Tracey,  Jeanette , David L. 11+7 (35# OHS), Tara 17+5 RX, Amielia, Amy P 19 rds, Brynna, George 17+5, Sean 17, Zsolt , mason 16, Logan 18,, Valerie 15, Giovanni – 13:00.

Wednesday 15 January 2014

50-40-30-20-10 rep rounds of:

L Pull-ups

Double unders

Glute Ham Sit-ups or Situps

Back Extensions or Good Mornings

 Christina C 35:09, Mike P, Cindi Bev, Janet G, Jamie, Nicole, Adrienne 33:28, Tara 35:40, Nikki Lev 32:46

Tuesday 14 January 2014

Cash in: 50 sumo pushups

WOD 75 OHS 95# - complete in as few sets as possible

Cash out: row 1000 m

 Diane C 12:35@65#, Mike H complete @ 95#, Gary, Erik, Joe Y, Rose W, Time J, Natalie, Amanda M8:40@35, Matti complete, Steve D, Kayla S, Logan 16:05, Mason 17:30, Heyleen 11:00, Gina 11:30, Tara 10:42 w/ 50,Sean R ,Kayla L,  Amy P 9:33@35lbs, Dee, Lauren  8:11@65, Brynna, Amelia , Drew14:40, Declan, Jules,  Valerie 16:48@65lbs, Nikki Lev 10:11@95lbs – that’s man weight folks, Nicole M 11:43@65, Giovanni, Jared H,

Monday 13 January2014   100x Walking lunge steps

75x Jumping jacks

50x Squat jumps

25x Ring dips

50x push-ups

75x sit-ups

100x Squats

Adrienne 29:05; David L. 19:14 (110 Squats); Jazz 39:45; Brooke 40:02, Tara 21:58 w/ purple band, Valerie 32:10, Kate 38:50, Rolando 28:14 20 lb weight vest, Karla 25;59, Giovanni 31:00, Kayla 26:52, Kevin G 14:26,Tara 57 burbees,  Tracy 45 burpees and row 10 min 22 sec

Sunday 12 January 2014   21-15-9

Sumo Deadlift High Pull 105/85

Push Jerk 105/85

Mike Cz 7:15, Logan P 10:00@75, Mason P 9:20@75, Kayla W 10:01@65,  Lori W complete.

Saturday 11 January 2014

“Metcon Option”

Max Burpees  7 minutes

Or
2K Row

Nicole M 66 & 2k@ 10:00, Amanda M 2k 8:46.7, Burpees = 79, Tara burpees, tracy 45 burpee.

Friday Jan.10 2014

CI:50 Knee to Elbow
WOD: 5 rds.
25 SDLHP 105/85
25 Ring Dips
CO: 50 Slow Stretch Mountain climbers

Thursday 9 January 2014

CI: 50 Knee Jmps/Box Jumps

WOD: 5 rds
Run 400 m (row)
21 Dumbbell Clean & Jerks 50/25
CO: 1000 m erg

10 rounds

6x KB snatch, each arm (72#/36#)

12x Box jumps

5 rounds for time of:

Row 200 meters

25 Plate Pushups

18 Burpees