10.01.12 Monday's work

It's a new week and I expect nothing but hard work and dedication this week! No excuses!

--STRONGER--
5x 1 Power Clean + 1 Squat Clean
(heavy with good technique)
<15-20 min. Cap>

--BETTER--

3 Rounds
30 H.R. Push-ups
15 KBS (unbroken)
30 Sit-ups
*choose your own KB weight

Athletes at the highest level.

09.29.12 Saturday

--BETTER--

3 Rounds
7 Snatch (135/95)
21 OTB Burpees (24"/20")
for time...

Nothin cool to say. Hope everyone has a great weekend.

09/28/12 Make-up birthday WOD

Today will be a pleasant surprise as there will be no WOD posted. We will having a birthday make up WOD for our girl Jessi so be there with a smile on your face and partake in all the glory that is a Birthday WOD.

News:

Just in case your didn't know we have some inspirational people at our box. Everyday small victories are won in our box in simple battles of you vs. yourself type battles. Yesterday one of those battles were won. Be sure to congratulate Toka on defeating the box jump at 20" she knocked it out and then used it for the WOD yesterday. Great Job girl keep pushing forward!

--BETTER--

"Jessi"

SURPRISE!!

09.26.12 Thursday's WOD

--STRONGER--
2-2-2-2-2
Power Snatch
(heavy)

--BETTER--
5 Rounds
5 1 Power Cleans+1 Hang Clean
10 Box Jumps
15 V-ups
for time...

Snatch Breakdown...

Our WOD 09.26.12

--STRONGER--
High Bar Back Squat
3x5@70%
2x3@80%

--BETTER--
6 Rounds
10 Deadlifts (135/95)
15 Pushups
(13 min cap)

09.25.12 Tuesday

--STRONGER--
5-5-5 Strict Press
3-3-3 Push Press
(heavy)

--BETTER--
"Death by Front Squat"
@(135/95)
1 FS min. #1
2 FS min. #2
etc...

*When Front Squatting drive your elbows high to create a proper shelf for the load. Ideally you want an elevated torso stacked above the hips.

09.24.12 Monday

New week people, I'm pretty excited about the new squat cycle we are starting this week and also about the rumors of pr's I heard about last week. Just to make this clear.....don't miss the Squat Day!........EVER! Matter of fact don't miss any days get in the gym and get better.


--STRONGER--
3-3-3-3-3
Power Clean
*rest 60-90 sec.

--BETTER--
21 Toes to bar
200m run
21 Burpees
200m run
14 Toes to Bar
200m run
14 Burpees
200m run

~Ladies and gentlemen meet
"Mini Beast" aka your local CF7C shredder