Tuesday - 01MAR2011

Rx

Back Squat

3-3-3-3-3 reps

scaling options

this WOD is self-scaling

Monday - 28FEB2011

Rx
For time:
Row 1K
40/30 pound Dumbbell snatch, 50 reps
Row 750m
40/30 pound Dumbbell snatch, 35 reps
Row 500m
40/30 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.

scaling options
ADVANCED
For time:
Row 1K
40/30 pound Dumbbell snatch, 35 reps
Row 750m
40/30 pound Dumbbell snatch, 25 reps
Row 500m
40/30 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.

INTERMEDIATE
For time:
Row 1K
25-30/20 pound Dumbbell snatch, 35 reps
Row 750m
25-30/20 pound Dumbbell snatch, 25 reps
Row 500m
25-30/20 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.

BEGINNER
For time:
Row 250m
5-10 pound Dumbbell snatch, 25 reps
Row 250m
5-10 pound Dumbbell snatch, 20 reps
Row 250m
5-10 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.

Friday - 25FEB2011

Rx
Deadlift 3-3-3-3-3 reps

scaling options
this WOD is self-scaling

Thursday - 24FEB2011

today on the mian site you get a choice between "Cindy" or "Mary" but for the sake of time, teaching, and scaling I'm going to suggest that the everyone do "Cindy"

Rx
"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

scaling options
**If you cannot do pull-ups do NOT sub jumping pull-ups**
ADVANCED
Complete as many rounds in 20 minutes of:
3 Pull-ups
6 Push-ups
9 Squats

INTERMEDIATE
Complete as many rounds in 12 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

BEGINNER
Complete as many rounds in 12 minutes of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Wednesday - 23FEB2011

Rx
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

scaling options
INTERMEDIATE
five rounds for time of:
25 pound barbell Overhead walking lunges, 50 feet
21 bupees
Let trailing knee gently kiss the ground on each lunge.

BEGINNER
four rounds for time of:
PVC -10 pound barbell Overhead walking lunges, 35 feet
15 burpees
Let trailing knee gently kiss the ground on each lunge.

Tuesday - 22FEB2011

Rx

"Kelly"

five rounds for time of:

Run 400m

30 Box Jumps, 24"

30 Wall ball shots, 20#

scaling options

ADVANCED

five rounds for time of:

Run 400m

15 Box Jumps, 24"

15 Wall ball shots, 20#

- or -

three rounds for time of:

Run 400m

30 Box Jumps, 24"

30 Wall ball shots, 20#

INTERMEDIATE

three rounds for time of:

Run 400m

15 Box Jumps, 24"

15 Wall ball shots, 14-20#

BEGINNER

three rounds for time of:

Run 400m

10 Box Jumps, 24"

10 Wall ball shots, 14-20#

Monday - 21FEB2011

Rx
"Annie"

50-40-30-20 and 10 rep rounds of:
Double unders
Sit-ups

scaling options
**If you cannot do double unders, sub tuck jumps NOT singles**
ADVANCED
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

INTERMEDIATE
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

BEGINNER
20-15 and 10 rep rounds of:
Single unders
Sit-ups

Friday - 18FEB2011

**Just a reminder, tomorrow we are having a BBQ down at White Plains. Bring Your Own Meat, if you want to bring a side to share that'd be great. Get ready to have a good time together outside the gym. Be ready to throw down, we'll have a workout of some sort ready to go. Can't wait to see everyone!**

Rx
"Eva"

Five rounds for time of:
800m Run
30 Kettlebell swings, 2 pood
30 Pull-ups

scaling options
ADVANCED
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups

INTERMEDIATE
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

BEGINNER
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

Thursday - 17FEB2011

Rx
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

scaling options
this WOD is self-scaling

Wednesday - 16FEB2011

Rx

Clean and Jerk 1-1-1-1-1-1-1 reps

scaling options
this WOD is self-scaling