Mar 112010
 

Warm-up:

Pushups 5
MB Clean 10
Row 500m

WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135/95 pounds
Ring dips

Post time to comments, scale weight as needed and if you dont have ring dips do 2:1 regular dips(42, 30, 18).

Feb 242010
 

Warm-up:

Burgener x2
Squats 20
Burpees 10
Hollow Rocks (2 count) 10

WOD:

Ovh Squat 1-1-1-1-1
Front Squat 3-3-3-3-3
Back Squat 5-5-5-5-5

Find a new 1rep max on overhead squat, 3rep on front squat, and 5rep on back squat!!! Post loads to comments.

Dec 262009
 

Warm-up:

Pullups 5
Tuck Jumps 10
Dowel Rod Front Squat 15
x2

WOD:

3 Muscle-ups
5 Front Squats 105/75lb
7 Box Jumps 20″

AMRAP 20min

Scale weight as needed, if you don’t have muscleups sub 3:1 pullups/dips.  Post total number of rounds plus any partial rounds to comments.

Dec 212009
 

Warm-up:

30 sec. Hollow Rock
30 sec. Back extension
15 Dowel rod OVH Squats
10 Pushups
5 Pullups
x2

WOD:

Overhead Squats 115/75lb
Burpees
15, 12, 9

Scale Weight as needed.  Post Loads and times to comments.

Dec 202009
 

Warm-up:

Burgener x3
Burpees 5
Pullups 10
Knees 2 Elbows 15

WOD:

“Grace”

30 Squat Clean and Jerk 135/95lb

For Time

Scale weight as needed. Post loads and times to comments.

Dec 162009
 

Warm-up:

MB Clean 15
Deadlift  10
Sumo Deadlift High Pull  5
x2

WOD:

Push Press 10
Box Jump 24″/20″ 15
x5

Pick a weight for Push Press, and keep it for all 5 rounds.  Post loads and times to comments.