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Archive for April, 2012

Workout of the Day: Saturday 4-21-2012

Free Saturday WOD: Dice Game! Roll the dice, do the stuff! AMRAP 25:00: (record dice rolls)

  • Roll 2: Run 400m
  • Roll 3: Rest 30 seconds
  • Roll 4: 15 Lunges
  • Roll 5: 12 Push Ups
  • Roll 6: 8 Burpees
  • Roll 7: Run 200m
  • Roll 8: 15 Squats
  • Roll 9: 30 Double Unders (100 singles)
  • Roll 10: 15 Sit Ups
  • Roll 11: Get a drink of water
  • Roll 12: Row 400m





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Workout of the Day: Friday 4-20-2012

WOD 1: Squat Clean 30 reps for max total load (after warm up, Max 15:00)

WOD 2: Complete for time (Max 15:00)

  • Run 600m
  • Split up Anyway get 50 Dips + 100 GHD Hip Extensions
  • Run 600m (400 + a 200 :)

Scaling: E: add 25/5 lbs. to the dips, Run with Med. Ball. (25/20)





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Workout of the Day: Thursday 4-19-2012

WOD 1: “Lynn” 5 rounds for max reps (5:00 each round, 25:00 Max)

  • Bodyweight Bench Press
  • Pull Ups

WOD 2: Complete for time:

  • 100 Thrusters (45/35)
  • Run 800m

Scaling: A: PVC B: 75 reps at 45/25 C: Rx





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Workout of the Day: Wednesday 4-18-2012

WOD 1: “Grace” 30 reps for time: Power Clean and Jerk (135/95… scaled as needed, go heavy)

WOD 2: AMRAP 15:00:

  • 10 Toes to bar
  • 10 Overhead Squats (95/65)
  • 10 Lunges (Bar on back 95/65)

Scaling: A: 45/25 B: 65/45 C: Rx

—————————————————————————————————

Team Training: Coach Amy perfects our Snatch technique!

amylift_sm





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Workout of the Day: Tuesday 4-17-2012

WOD 1: 21-15-9 reps for time of: (Max = 20:00)

  • Back Squat (225/155)
  • Kettlebell Swings (70/53)

Scaling: A: BS (95/55) KB (26/18) B: BS (155/95) KB (44/26) C: BS (185/125) KB (53/35) E: Rx

WOD 2: For time complete: (Max 15:00)

  • Run 600m
  • 40 Burpees
  • Run 600m





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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