Tuesday - 1JUN2010

Shoulder Press

5-5-5-5-5

Post loads to comments.

Monday - 30MAY2010

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments.

Enlarge image

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Friday - 28MAY2010

"Nutts"

For time:
10 Handstand push-ups
250(205) pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20(14) pounds, 10'
200 Double-unders
Run 400 meters with a 45(25)lb plate

Post times to comments.

Thursday - 27MAY2010

Strength:
Press
5-5-5-5-5

WOD:
4 Rounds of:
400m Run
6 Power Snatch (M=95lb/W=65lb)
12 Box Jump (24″)

Post loads and times to comments.

Wednesday - 26MAY2010

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Post time to comments.

Tuesday - 25MAY2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups

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Monday - 24MAY2010

Deadlift
5-5-3-3-1-1-1

Then
Row 500m Time Trial(Break 1:35!!)

Post loads and time to comments.

Friday - 21MAY2010

Strength:
Press
3-3-3-3-3

WOD (Metabolic):
3K Row

Post time to comments.

Thursday - 20MAY2010

Strength:
Front Squat
5-5-5-5-5

WOD (Gymnastic/Weightlifting):
"Diane"
21-15-9 reps of:
Deadlift (225/185lb)
Handstand Pushups

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Wednesday - 19MAY2010

"Eva"
5 rounds for time of:
800m Run
30 Kettlebell Swings (2/1.5 pood)
30 Pullups

Scale appropriately party people, scale appropriately.

Post time to comments.

Or you could swing for the fences like Matt...

Tuesday - 18MAY2010

Strength:
Deadlift
5-5-5-5-5

WOD (Weightlifting/Metabolic):
21-15-9 reps for time of:
Overhead Squat (95/65lb)
Row for Calories

Post time to comments.

Monday - 17MAY2010

Strength:
Back Squat
3-3-3-3-3

WOD (Gymnastics)
5 rounds for time:
15 Pullups
15 Squats
15 Box Jumps
15 Double Unders
15 Pushups

Additional Class Times!!!

Big Matt has volunteered his time to run a 1600 class, Monday through Friday! Going hot 17MAY2010. Come and get some.

Friday - 14MAY2010

Warmup:
Burgener Warmup
1 round of 5 reps per movement
1 round of 2 reps per movement with weight(45/15lb)

Strength:
Front Squat
3-3-3-3-3

WOD:
"Randy"
75x 75lb. Snatch

Post time to comments

Thursday - 13MAY2010

Strength:
Press
5-5-5-5-5

WOD:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments

Wednesday - 12MAY2010

Warmup:
Do 10 of each of the below exercises

WOD

"Dirty Thirty"
Row 30 Calories
30 Wallballs(20/14)
30 Box Jumps
30 Back Extensions
30 Situps
30 Pushups
30 Knees to Elbows
30 KB Swings (53/35)
Row 30 Calories

Cool down and stretch with Nate.

Tuesday - 11MAY2010

Back Squat
5-5-5-5-5

WOD
10 to 1 reps of 135(95)lb Clean/Jerk
1 to 10 reps of GHD Sit ups

Scale appropriately and post time to comments.

Monday - 10MAY2010

Warm up:
2 rounds
5 Pass Through
10 Overhead Squats
10 Good Mornings
10 Push ups
5 Kips
5 Pull ups
5 Dips
30 seconds Sampson Stretch each side

Strength:
5-5-5-5-5
Deadlift

WOD (Metabolic programming):
3 Rounds for time:
400M Row
21 Sit ups
12 Wall balls

Nate has volunteered to lead a end of class, flexibility/mobility cool down/stretch session. Looking forward to it.

Friday - 7MAY2010

Warmup:
We'll figure it out when we get there. There will be some instruction on kipping, as well as muscle up progression.

WOD (gymnastics programming)
You get to choose!

5 rounds for time:
3 L-pullups
5 dead hang pullups
10 Kipping pullups

I'll bring bands in for assisted pullups if you need them

OR

30 Muscle ups for time.

I know some cats are dying to get the rings out.

Thursday - 6MAY2010

Ummm, rest day?

Twice in one week. I need to get with it.

Wednesday - 5MAY2010

Warmup:
3 rounds, 7-10 reps each:
Back Extensions (Explosive extension, drop down to bottom position slowly)
Jumping Pullups (Full extension at bottom, pull to armpits/chest at top)
Squat drops (From standing with feet under hips, snap feet to squat width and drop to full depth. Hold for a second or two and press up.)
Sampson stretch, 30 seconds each side at end of each round.

WOD (WMG Programming)
21-15-9
Squats reps
Medicine Ball Clean (20/14) reps
Push Press (95/65) reps
Row for calories

Post time to comments...

Tuesday - 4MAY2010

Better late than never?

Deadlift
5-5-5-5-5

WOD
50, 40, 30, 20, 10 reps for time of:
Situps
Double Unders

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Monday - 03MAY2010

Warmup:
3 rounds 7 reps each of:
Back Extensions
Situps
Box Jumps
Squats

WOD (wieghtlifting programming)
Back Squat
5-5-3-3-1-1-1

We're going to finish it out with some kipping practice, then a max rep set of pullups.

Post loads and max set to comments.