Sunday, December 16, 2012

Monday 17 December



Three rounds of:


Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55lbs (Reps)
Box Jump, 20" box (Reps)
Burpees (reps)
Double Unders (Reps)


This will be timed Fight Gone Bad Style.  In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from plus a one-minute break before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the single unders where 4 jumps= one point.

Thursday, December 13, 2012

WeightLifting FRIDAY

Deadlift 

5-5-3-3-1-1

followed by 

EMOM 12 min -- Deadlift
2 reps @ Body Weight




Tuesday, December 11, 2012

Wednesday, 12 December


3 RFT of:
50 DUs
40 Sit-ups
30 Med ball cleans (20# / 14#)
20 Pull-ups
10 HSPUs

Sunday, December 9, 2012

Cindy meets Grace


bring your pullup bands!
For time:
1/2/3/4/5/6/7/8/9/10 reps of:
Clean and jerk (M:155# / W:105#) – in between each set you must do 5 pull-ups/10 push-ups/15 squats
I copy/pasted this one directly from CF Bel Air--Thanks DON!!

Friday, December 7, 2012

Beat Navy!

Get your Goats!!!

Tabata
(20s on/ 10s off for 8 rounds)

Pullups
Jumping Lunges
Wall Climbs
Hollow Rocks


Tuesday, December 4, 2012

Wednesday 5 December

Run 800 m
1 Hang Power Snatch (will show you the scale options tmrw) (105/75)
1 Overhead Squat
2 Hang Pwr Snatch
2 OHS
3 HPS
3 OHS...(continue until 9/9)
Run 800 m

Sunday, December 2, 2012

FIRST WOD of the Month!!


16 minute clock:

Partner 1: 1 minute SDHP (75/55)
Partner 2: 1 minute plank hold
*at the end of each minute partners rotate*
*each partner is at each station for 8 minutes*