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Archive for October, 2012

Workout of the Day: Saturday 10-20-2012

WOD: AMRAP 20:00

  • 10 Med Ball Thrusters
  • 10 Sit Ups
  • 10 Burpees (Jump over Med ball)
  • Run 200m

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Workout of the Day: Friday 10-19-2012


Skill WOD: Complete (not for time):

  • 50 Hip Extensions
  • 15 Turkish Get Ups (record max weight)


WOD 1: 2011 Sectionals WOD 1: AMRAP 10:00

  • 30 Double Unders
  • 15 Power Snatches (75/55)

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Workout of the Day: Thursday 10-18-2012

Strength WOD: EMOM 10:00

  • 6 Deadlifts @ 50% of 1RM
  • 6 Bar Push Ups


METCON: Tabata Drills:

  • Rowing (for calories)
  • Med Ball Thrusters
  • Strict Pull Ups

Note: 8 rounds of each, 20 sec. max reps followed by 10 sec. rest. Record total reps.

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Workout of the Day: Wednesday 10-17-2012

WOD: Complete for time: (Max 25:00)

  • Run 800m
  • 50 Push Press (135/95)
  • Run 800m
  • 50 Back Squats (BW)
  • Run 800m

Scaling Groups: A: 400’s, 30 reps at scaled weights, B: 40 reps


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Workout of the Day: Tuesday 10-16-2012

Strength WOD: 15 Reps for max total weight: (15:00 Max)

  • Hang Clean & Jerk


METCON: “Annie” 50-40-30-20-10 reps for time of:

  • Double Unders (4:1 Singles)
  • Sit Ups

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WOD Guidelines (workout of the day)

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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