Friday, June 28, 2013

6/28/13



Strength.

5 Sets
3 Second pause at knee clean pull + Clean + Jerk

Conditioning.

"FRAN"

21-15-9
Thrusters - 95/65
Pull-ups
 

Thursday, June 27, 2013

6/27/13

Alicia and Juliet Teamwork. 

Strength.

Bench Press
Est. 3rm


Conditioning.
"Beach .2"

EMOM 12 Minutes
Odd Min. 200 Meter run
Even Min. 30 Seconds Max P2T
Alternate with 30 Seconds Max Pull ups




Wednesday, June 26, 2013

6/26/13




Strength.

Deadlift
6 x 6 - 70%

Conditioning.

"Rapido"

For time
30 Jumping back squats - 65/45
Sprint 200 Meters 
30 Burpees

*If your back squat is over 200/150 use 135/95
*If your back squat is over 300/200 use BW


Tuesday, June 25, 2013

6/25/13

JJ and E.

Strength.

5 Sets
2 Push presses + 1 Jerk

Conditioning.

"Lawless"
3 Rounds for time

(F) 30 KB Swings - 53/35
60 Double unders

(C) 50 KB Swings - 53/35
100 Double unders






Sunday, June 23, 2013

6/24/13



Strength.

20 Rep Back Squat
Add 5lbs from last week

Conditioning.

"Craps"

7 Rounds for time
7 DB G2O - 30/20
7 Broad Jumps - 6ft/4ft
7 HR Pushups 

*Compare to 11/15/12


Friday, June 21, 2013

6/21/13

Angelica


Strength.

5 Sets

3 Position Clean + Jerk



Conditioning.

"The High Road"
10 - 1 
S2O - 95/65
1 - 10 
Front Squat - 95/65

Thursday, June 20, 2013

6/20/13

Sophia POST WOD.

Strength.

Bench Press
 5 - 60%
5 - 70%
ME - 80%

Conditioning.

"Stitches"

For time
50 Situps 
25 Wall balls
800 Meter run
25 Wall balls
50 Situps


Wednesday, June 19, 2013

6/19/13

Nan has rope climbs.


Strength.

Deadlift
3 - 65%
3 - 75%
ME - 85%

Conditioning.

"City Nights"

3 Rounds for time
5 Thrusters - (F) 95/65 (C) 135/85
10 Box jump overs - (F) 24/20 (C) 30/24
20 Meter bear crawl





Tuesday, June 18, 2013

6/18/13




Strength.

Seated strict barbell press
3 x 5

 Conditioning.

"Walk in the park"

5 Rounds for time
15 KB Swings - (F) 53/35 (C) 70/53
30 Double unders

Monday, June 17, 2013

6/17/13

Ana has crossed off 5 goals off her list for the year! How many have you?

Strength.

20 Rep back squat
Add 5lbs from last week

Conditioning.

"The Flea"

For time
15 Snatches e/a - 50/30
15 Burpees
200 Meter run
12 Snatches e/a - 50/30
12 Burpees
200 Meter run
9 Snatches e/a - 50/30
9 Burpees
200 Meter run
 

Friday, June 14, 2013

6/14/13

Sandra? 


Strength/Conditioning

"The Bear Complex"

5 Rounds for weight.
1 Power Clean
1 Front Squat
1 Push press
1 Back Squat
1 Push press

7 Rounds of that cycle = 1 round.

*Record highest weight used.
*Rest as needed between rounds


Thursday, June 13, 2013

6/13/13

Geri, Burpee machine.

Strength.

DB Bench Press
3 x 15

Conditioning.

"Land Mine"

For time
600 Meter run with Med ball - 20/15
50 Box jumps - 24/20
400 Meter run with Med ball - 20/15
30 Box jumps - 24/20
200 Meter run with Med ball - 20/15


Wednesday, June 12, 2013

6/12/13




Strength.

Deadlift
5 - 60%
5 - 70%
ME - 80%

Conditioning.

"The Bubble"
5 Power snatches - 115/75
10 OHS - 115/75
15 Power cleans - 115/75
20 Push presses - 115/75
25 Deadlifts - 115/75



Tuesday, June 11, 2013

6/11/13




Strength.
Push Press
3 x 5

Conditioning.

"Sucker Punch"
3 Rounds For time
10 Pull ups
10 DB HC - 50/30
10 Burpees

 



Monday, June 10, 2013

6/10/13

The Animal.

Strength.

20 Rep Back Squat
*Add 5lbs from last week

Conditioning.

"Up & Down"

EMOM 10 Minutes
10 Wall balls - 20/15
With remainder of minute 
Max Sit ups

Score is sit ups



Friday, June 7, 2013

6/7/13

Priscilla goes STO


Strength.

5 Sets

3 Power cleans + 3 Front Squats + 3 Jerks

Conditioning.

"Labor ready"

3 Rounds for time
400 Meter run
200 Meter farmers carry - 50/35


Thursday, June 6, 2013

6/6/12




Strength.

Bench Press
3 x 10 - 70%

Conditioning.

"Piston"

50 STO - 115/75

*Every time the bar drops, sprint 100 meters.











Wednesday, June 5, 2013

6/5/13




Strength.

Deadlift
3 x 10 - 70%

Conditioning.

"F Gravity"

3 Rounds for time
50 Walking lunges
40 Mountain climbers
30 Sit ups
20 Push ups


Tuesday, June 4, 2013

6/4/13

Erain and Craig go head to head on Freddy Krueger 

Strength.

3 x 8 Seated DB Press
3 x 5 Seated Pendlay Rows

Conditioning.

"Cool Whip"
10-1
DB Snatch - 50/30
1 - 10 Wall Balls
20/15




Monday, June 3, 2013

6/3/13



Strength.

Back Squat
20 Reps - 65%

Conditioning.

"Freddy Kreuger"
21-15-9
KB Swings - 53/35
Burpees