Month: July 2013

WOD;

‘Fat Fran’

21, 15, 9 of:

Thrusters 135/95lb

Chest 2 Bar Pullups

Cashout;

Thank Dan for what’s about to happen during above mentioned WOD

Skill;

Snatch 1, 1, 1,

WOD;

5 rounds for Time of:

9 Wide Grip DeadLift 95/65lb

7 Hang Power Snatch 95/65lb

5 Sots Press 95/65lb

Cashout;

4 x 30 sec of:

Low Hamstring Wall Stretch

High Hamstring Wall Stretch

Happy Baby Pose

Skill;

Sots Press 75/55lb

Complete 7 reps on the minute every minute for 7 minutes

WOD;

50, 40, 30, 20, 10 for Time of:

Wall Ball 20/14 @ 10′

Straight Leg Situp

Ring Row

**WOD starts and ends with a 400 meter run, a 200 meter run will be completed between each round

 Kate 29:54 RX

WOD;

“Kettlebell Tabata”

20 seconds on, 10 seconds off for 8 cycles of each exercise….1 minute rest between each 8 cycle round

KB Swing

Goblet Squat

SDLHP

OH Lunge

*1.5/1pood

*Score is total reps of all 32 intervals

Cashout;

400 meters x 4, rest 1 minute between cycles

Skill;

Back Rack Jerk 3,  3,  3

WOD;

Complete as many rounds as possible in 25 minutes of:

3 Dead Lift 135/95lb

3 Burpee Over Bar

25 Double Unders

Every round Dead Lift and Burpee reps are increased by 3, DUs will remain at 25. Round 2 would consist of 6 DL, 6 BOB, 25 DU….round 3 would consist of 9 DL, 9 BOB, 25 DU and so on. Score is TOTAL reps of ALL Dead Lift and Burpee Over Bar reps completed

Kaleena 216 RX

‘Uma viagem ao Brazil’

A farewell and good luck WOD for our visitor from across the world!!!! Was amazing to have you with us all the way from Brazil Robson!

100 Weighted Ab Mat Situps 35/25 lb plate

80 Box Jump 20″

60 Push Press 65/45lb

40 Over head Squat 65/45lb

20 Turkish Getup 35/26lb

Cashout;

6 cycles of 20 sec on, 10 sec off of Down Dog

6 cycles of 20 sec on, 10 sec off of Triangle Pose (alternating left to right between cycles)

WOD;

“J.T.”

21-15-9 for time of:
Handstand push-ups
Ring dips
Push-ups

Cash Out;

2 x 800 Meters, rest 2 minutes between cycles

Skill;

Front Squat  5 x 5 reps of 1/4 +1 @ 115/75lb

WOD;

‘Ossss’

Happy B-Day Coach Dave Leslie!!!!!

8-7-6-5-4-3-2-1 reps of:

Thruster 115/75lb

KB G2OH 2/1.5pood

SDLHP 115/75lb

  Kaleena 9:50 RX

WOD;

3 Rounds for Time;

50 Burpee Box Jumps

*Rest 2 minutes in between each round

Cash Out;

50 Straight Leg Ab Mat Situps

‘Sexy Beasts’

A special birthday tribute to the one and only, Ms Valerie Hall!!!

20 seconds on, 10 seconds off for 8 cycles of each exercise….NO 1 minute rest between the 8 cycles of each exercise

Sumo KB Power Snatch (2hand) 1.5/1 pood

Sqank Broad Jump 6/4′

Sumo Darcy Swing 1.5/1 pood (L+R=1)

Jumping Lunge (L+R=1)

*Score is total reps between all 32 intervals