7/31/13

Age is happy when the baby or barbell is in her hand... Or both.

Strength.

Deadlift

3 x 10 - 70%

Conditioning.

"Kangaroo"

For time

400 Meter run

21 Burpee box jumps - 24/20

400 Meter run

15 Burpee box jumps - 24/20

400 Meter run

9 Burpee box jumps - 24/20

Compare to 4/17/13*

7/30/13

Strength.

5 Sets

1 Push press + 1 Push jerk + 1 Jerk

Conditioning.

"Coast"

AMRAP 10 Minutes

10 Goblet squats - 53/35

20 KB Swings - 53/35

10-20-30 Meter shuttle sprint

 

7/24/13

Shawna.

Strength.

Bench Press

3 x 10 - 70%

Conditioning.

"Katie"

In 6 Min. 800 meter run

In 5 Min. 600 meter run

In 4 Min. 400 Meter run

In 3 Min. 200 Meter run

Sprint 100 Meter run

7/24/13

The Animal & Crystal

Strength.

20 Minutes to establish a 5rm Deadlift

Conditioning.

"MO"

3 Rounds for time

20 KB Swings - 53/35

20 Jumping Lunges

20 Meter Bear Crawl

 

7/23/13

Strength.

A) 3 x 8 Seated DB Press

B) 3 x 5 Pendlay Rows

Conditioning.

"Showtime"

15-12-9-6-3
S2O (C) 145/105 (F) 115/75

T2B 

7/22/13

Becky DB Bench

Strength.

20 Rep back squat

add 5lbs from last week

Conditioning.

"Body Armor #2"

35-25-15

HPC - 95/65

HR Push ups

7/19/13

Strength.

5 Sets

1 Power clean + 1 Hang clean + 1 Push Jerk + 1 Jerk

Conditioning.

"Iron Mile"

(C) For time

1 Mile Run 

 50 Burpees

(F) 1000 meter run

30 Burpees

7/18/13

New BS&C gym bags are getting ordered, GET ONE.

Strength.

DB Bench Press

3 x 15

Conditioning.

"Shock Treatment"

AMRAP 12 Minutes

100 Wall Balls - 20/15

200 Double unders

50 Wall Balls - 20/15

100 Double unders 

7/17/13

Strength.

Deadlift

4 x 3 - 80%

Conditioning.

"Region"

4 Rounds for time

10 DB Snatches  - (F) 50/30 (C) 70/50

200ft. Sprint

7/16/13

Congratulations to our SBS challenge winner, Adrian Barajas!

 

Strength.

Push Press

5 x 3

Conditioning.

"7 Up"

7 Rounds for time.

7 SDHP - 75/55

7 Ring Dips

7/15/13

E

Strength.

20 Rep squat

Add 5lbs from last week

Conditioning.

"Stinger"

5 Rounds for time

50ft. OH Walking lunges - 45#

 21 Burpees

7/12/13

April

 

Strength.

5 Sets

2 Power cleans + 2 Front Squats + 2 Jerks

Conditioning.

"Grace"

30 C&J For time

135/95

 

7/11/13

Tate S2O.

Strength.

Bench Press

3 x 8 - 75%

Conditioning.

"Slider"

21-15-9

Wall Ball - 25/15

KB Swings - 53/35

Ring Dips

7/10/13

Julio and Ellen, 2013 Opens WOD

 Strength.

Deadlift

3 x 5 - 80%

Conditioning.

"Run and Gun"

For time

1000 Meter run

40 Power snatches - 95/65

30 T2B

20 OH Squats

*15 Minute time cap

 

7/8/13

Strength.

20 Rep Back Squat

Add 5lbs from last week.

Conditioning.

 "Motorboat"

 AMRAP 11 Minutes.

50 Double unders

7 Burpees

50 Double unders

14 Burpees...

Burpees increase by 7 each time.

*Compare to 3/4/13

 

7/3/13

Strength.

Deadlift

3 x 8 - 75%

Conditioning.

"Sin-D"

AMRAP 10 Minutes

5 Pull ups

10 Push ups

15 Box jumps - 24/20

7/2/13

Yusaf meets Fran.

Strength.

Seated DB Press

3 x 8

Conditioning.

"Bulls Eye"

21-18-15-12-9-6-3

SDHP - 75/55

Push Press - 75/55

7/1/13

Strength.

20 Rep Back Squat

Add 5lbs from last week

Conditioning.

"Annie"

50-40-30-20-10

Double unders

Sit ups