• 'Ascension by 2'

    'Ascension by 2'

    Tuesday, December 11, 2012

     

    'Ascension by 2'

    20 Min AMRAP

     

    2 Cleans, then 2 Push Press

    4 Cleans, then 4 Push Press

    6 Cleans, then 6 Push Press

    and so on throughout AMRAP

    http://www.youtube.com/watch?v=7j1PGrIF3xo

  • Get Up!

    Get Up!

    Monday, December 10, 2012

     

    Strength WOD:  Front Squat

     

    WOD: Get Up!

    12 AMRAP

    15 Thrusters

    15 Box Jumps

    15 Burpees

    http://www.youtube.com/watch?v=cdsgb__RQpQ

  • Keri

    Keri

    Saturday, December 8, 2012

     

    "KERI"

    For time in the following rep sequence:

    30 of each, 20 of each, 10 of each

    -   Sumo Deadlift High Pulls

    -   Thrusters

    -   Box Jumps

    http://www.youtube.com/watch?v=AqSuHN5ecc8

  • PULL AND TURN

    PULL AND TURN

    Friday, December 7, 2012

     

    PULL and TURN

     

    WOD #1  Row 5000m

    WOD #2 100 Double Unders

     

    http://www.youtube.com/watch?v=wn6ZYAnSYhU

  • Explosion!

    Explosion!

    Thursday, December 6, 2012

     

     Explosion!

     

    Skill: Handstand Push Ups/Pike Push Ups

    WOD:

    12 Min AMRAP

    5 Handstand Push Ups/Pike Push Ups

    10 Burpees

    15 Thrusters

    20 Box Jumps

    http://www.youtube.com/watch?v=UkE8W6kuRL0

  • 'Resistance is Futile'

    'Resistance is Futile'

    Wednesday, December 5, 2012

    'Resistance

    is Futile'

     

    Skill: Deadlift

     

    15 Min AMRAP

    20 Deadlifts

    20 Pull Ups

    20 KB Swings

    http://www.youtube.com/watch?v=2PMy-ewIyuU

  • Upside Down

    Upside Down

    Tuesday, December 4, 2012

    Upside Down

     

    Skill: Handstand Kickup

     

    WOD: 20 Min AMRAP

    20 Pike Push Ups

    20 Hollow Rocks

    20 Plate Squats

    20 V Ups

    http://www.youtube.com/watch?v=RAO7OG077Ac

  • Lift Me Up!!

    Lift Me Up!!

    Monday, December 3, 2012

    LIFT ME UP!!!

     

    3 Rounds for Time 


    20 Thrusters

    20 SDHP

    20 Push Jerk

    20 OHS

    20 Front Squats

    (95/65)

    http://www.youtube.com/watch?v=JwiOOPD-fHY

    http://www.youtube.com/watch?v=J0O4pKELTw8

  • Tabata x 2

    Tabata x 2

    Saturday, December 1, 2012

     

    Tabata x 2

     

    Row for Calories

    Pull Ups

    Burpees

    Wall Balls

    Mountain Climbers

    Sit Ups

     

    http://www.youtube.com/watch?v=8fpobPBRnsk

  • "GRACE"

    Friday, November 30, 2012

     

    WOD: "GRACE"

     

    30 Reps for time:

    Clean and Jerks

    135/95

    http://www.youtube.com/watch?v=e_EkX9_6_Jw

    http://www.youtube.com/watch?v=2TVhDS5Wo_Y

  • Shucks!!!

    Shucks!!!

    Thursday, November 29, 2012

    Shucks!!!

     

    Row 1500m

    50 Double Unders

    Run 800m

    50 Push Ups

    Row 500m

    25 Double Unders

    Run 400m

    25 Push Ups

    http://www.youtube.com/watch?v=grxVHi5LpRo

  • Clean and Jerk

    Clean and Jerk

    Wednesday, November 28, 2012

    Clean and Jerk

     

    Skill: Clean and Jerk

     

    For  Time 3 Rounds of:

    15 Clean and Jerks

    15 Box Jumps

    15 Chin Ups

    http://www.youtube.com/watch?v=2TVhDS5Wo_Y

  • Rush Hour

    Rush Hour

    Tuesday, November 27, 2012

    Rush Hour

     

    Skill: Clean and Jerk

    Five Rounds for Time

    30 KB swings (53/35)

    10 Thrusters (95/65)

    15 Burpees

    http://www.youtube.com/watch?v=sWdo3dxgROI

  • Mr. Clean

    Mr. Clean

    Monday, November 26, 2012

    Mr. Clean

     

    Skill WOD: Clean

     

    For Time:

    30 Cleans

    25 Push Ups

    20 Situps

    15 Cleans

    10 Push Ups

    5 Situps

    10 Cleans

    15 Situps

    20 Pushups

    25 Cleans

    30 Situps

    http://www.youtube.com/watch?v=T7FPQu7KTl4

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