Wednesday 020112

"Paleo Testing"
Part one:
*1 mile run

Part two:
"A Straight Sprint"
75 HR pushups
65 Squats
for time...

Tuesday 013112

The WOD:

--Split Jerk 1-1-1-1-1

--10 min amrap
10 RDL (95/65)
10 walking Lunges
10 Ring Dips


"Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy."
~Lao Tzu

Fran is back...!

Fran is back!!!!

"Fran"
21-15-9 reps of...
Thrusters (95/66)
Pullups
for time...

Saturday....

Today's fun:

7 tire flips
7 Clean and jerks (135/95)
5 tire flips
5 cleans and jerks (155/115)
3 Tire flips
3 Clean and jerks (185/135)
1 tire flip
1 Cleans and jerk (205/155)
for time...

*if you cannot do rx pick a starting weight and build up by 10lb each rep set

How about a team WOD?

Friday madness:

(2people teams)
Deadlift holds (225/155)
*while the other partner is working on completing
100 ring rows
75 ring dips
50
for time...

*Games Competitors

21-15-9
Wall balls
Burpees
for time...

Thursday

Today's chaos:

* 15 min practice pistols and muscle ups
--4x4 min amraps
5 10m Burpees
7 KB swings
9 knees to elbows

*Games Competitors:
2-2-2-2-2
Split Jerks

Snatches....

Today's business:

5 rounds
10 squat snatch (95/65)
12 Pullups
for time...

A straight sprint...

Today's burner:

"The Sprint"
800m sprint
25 Burpees
55 Pushups (Hand release)
75 Squats
for time...

*Games Competitors
- Practice Squat Snatch

Benchmark Monday...

"Interval Annie"
50-40-30-20-10
Double unders
Situps
-interval 1 will be 2min. on 2min. rest
-interval 2 will be 4min. on 3min. rest
-The last time will be complete the workout for time.....
*the timer will be going the entire WOD you will have two scores,the total time to complete the WOD rest include plus
The amount of reps completed the first two intervals

Saturday....

The Saturday fun:

5 Rounds
10 Deadlifts (245/165)
10 Chest slap pushups
20 double Unders
for time...

It's been a great week lets finish it off right with this chipper. Here's todays workout....

800m run
15 back squats (185/135)
30 ring dips
15 HSPU
400 m run
15 back squats
30 HSPU
15 ring dips
200m run

* Games Competitors-
50 strict Pullups, Practice handstands

Thursday...

Power Cleans
2-2-2-2-2-2-2


8min (amrap)
4 chin ups
4 power cleans (155/115)
8 pushups

* Games Competitors
10x15 sec Lsit hold or knee raise holds

Fight Gone Bad...

"Fight Gone Bad"
3 rounds (1 min. stations)

Wall Balls (20/14)
Sumo Deadlift HighPull (75/45)
Box Jumps
Push Press (75/45)
Row (for calories)

*amount of reps is for the three rounds is your score

*Games Competitors-
--5x3 Overhead Squats
-- 3x400m run

Tuesday...

Today's chaos:

3 Rounds
10 KB snatch Left arm (53/35)
10 KB snatch Right arm
20 KB swings (53/35)
20 Toes to bar

*Games Competitors (rest 5 min. then)
300 double unders
for time....

It's a new week....

*With the Paleo Resolution being half done how is everyone feeling? This challenge was a great way to start off the new year hope everyone is enjoying.

"Nicole"
20 min. (amrap)
400m run
Max reps of Pullups

*the workout is scored by the amount of Pullups completed.

Saturday...

The business:

500m row
50 box jumps
50 situps
40 ring dips
40 supermans
50 situps
50 pushups
20 Turkish get ups (53/35)

Or

"Team WOD"

Finally Friday...

Today's chaos:

-800m run buy in

30-20-10
Knees to elbows
KB swings (72/53
for time...

Thursday....

The business:

10 min (amrap)

3 Front Squats (135/95)
2x 3 Pullups
6 pushups
9 box jumps

Wednesday...

Today's chaos:

-5-5-5-5-5
Shoulder Press

-4 Rounds
15 power cleans (95/65)
15 push presses
15 back squats
for time...

Tuesday...

Today's Fun:

20 min. (amrap)

10 Overhead Squats (95/65)
10 over the bar Burpees
20 Situps

Monday...

Today's fun:

"Cindy was a nice girl"
10 min. (amrap)
50 KB swings (53/35)
5 Chest to bar Pullups
10 Hand release Pullups
15 Front Squats (115/75)

Enjoy!!!!!

The end of the week...

Here's today's fun:

40 Power Cleans (135/95)
800m run
40 sec. Handstand hold

Friday....

Today's Fun:

7 Rounds
10 Deadlifts (Bodyweight)
35 Double Unders
10 Pullups
for time...

Thursday...

Today's fun:

--15 min mobility work
"Coaches Choice"

--EMOTM --12 min
3 Thrusters (135/95)
6 Lateral Hops

*These are meant to be heavy Thrusters so get after it. For the lateral hops, each pass over the bar counts as a rep. If you cannot keep up with the clock scale the weight and pick up with the next minute round.

Wednesday...

Part two:

"Paleo Testing"
--1-1-1-1-1-1
Back Squat

--7 min amrap
4 Chinups
14 KB swings (53/35)
4 Burpees

*the retesting for the Challenge will be Friday and Saturday if you can't make the first two days

Tuesday...

Today's Fun:

"Death by Pullups"

*The first minute do one pullup
  The second minute do two etc.....

then.....

--3 minutes Max reps of Burpees
rest 2 minutes
--2 minutes  Max reps of Situps



Enjoy!!!!

Paleo Resolutions Begins

Paleo Testing Day one:

- 1 mile run test

--The Metcon--
75 Hand release pushups
65 Squats

3..2..1..Go!!!!

*if you miss today retesting will be Friday