Monday, September 6, 2010

Labor Day!!!

Skill/Strength:

• Bench Press 3×5

WOD:

• 1 Mile Run
• 100 Burpees

For time

THE BOX WILL BE CLOSED THIS AFTERNOON FROM 5-9PM. ONLY MORNING CLASSES WILL BE OPEN. HAVE A SAFE LABOR DAY!!!

Friday, September 3, 2010

WOD:

Work w/PVC :

6 Minute AMRAP

• 40 yd Run
• 15 Squat Snatches w/PVC
• 10 Overhead Squats w/PVC
•  5 Sit-up w/Sand bag 50/30

Thursday,  September 2, 2010

WOD:

• 3 Deadlifts
• 7 Box Jumps
• 700 Single Jump Rope

****Every minute on the minute, start with DL and BJ, then for the remainding of minute do Single unders, until you reach 700. (15 min Cut off time.

Wednesday 2010 09 01

Team WOD

•  10 Wall Balls/Air Squats (20/14)
  100 m. Walking lunges w/MB
• 200 m Sprint w/MB
• 10 Medicine Ball Cleans

*2 Athletes per team. Both athletes will work at the same time. Athlete 1 will conduct all movements with the Medicine ball, while athlete 2 does them with out medicine ball. Athletes will rotate medicine ball after every round. (i.e. Round 1: Athlete 1, does wall balls, lunges with MB, sprint with MB, and MB cleans while athlete 2, follows at same time with, Air Squats, lunges with out MB, Sprint with out MB, and air squats, in Round 2, athletes switch MB) Athlete 1 will do RD 1 and 3 with MB, and Athlete 2 will do RD 2 and 4 with MB.

________________________________________________________________________________

CFE – Tempo 85%/95%

• 10 k run – do first 5 k at 85% , Second 5 k at 95%

S&C

• You have 5 attempts to get a 1RM on Deadlifts.

Tuesday 2010 08 31

Strength/Skill

•  Back Squat 3 x 5
• Hang Cleans 5 x 3

Add 5# to last Lift

Then..

“FRAN”

21 – 15 – 9 of

• Thrusters (95/65)
• Pull ups

For time

Yes it is FRAN time again. Try to get a new PR. Let’s do this.