Monday 03.12.12 6:00am class w/ Aaron

WarmUp:
500m row
50 DUs
25 squats
400m row
40 DUs
20 squats
300m row
30 DUs
15 squats
200m row
20 DUs
10 squats
100m row
10 DUs
5 squats

Strength:
Front Squat
10x2/2min @135lbs

WOD:
for time
30 Walking Lunge
Sandbag run 400m
30 Walking Lunge
Sandbag run 400m
30 Walking Lunge
completed in 7:54 w/~50lbs bag

Tuesday 03.20.12 6:00am class w/ Scott

WarmUp:

Strength:
Back Squat
5x5 / 4 min

WOD:
Double Tabata
KBS (1.5/1)
CF pushup
8 (1 pood) / 6 cfp

Monday 03.12.12 6:00am class w/ Aaron

WarmUp:
3 rounds
10 pull ups
10 push ups
10 sit ups
10 squats

Strength:
Back Squat
5x5 @185lbs

WOD:
for time
400m run
21 back squat (95/65)
400m run
15 back squat
400m run
9 back squat
RX (95lbs) completed in 9:06

Tuesday 03.06.12 6:00am class w/ Scott

WarmUp:

Strength:
HSPU
5 reps of HSPU every 2 min for 20 min

WOD:
15 minute AMRAP
5 deadlift (185/125)
10 situps
15 KB swings (1.5/1)
Completed 8 rounds + 5 reps @165lbs and 40lbs KB swing

Thursday 03.01.12 6:00am class

WarmUp:
2x
row 500m
run 400m
25 press @45lbs

Strength:
press
3x3

WOD:
"Betty"
5 rounds For time
12 Push Press (135/95)
20 Box Jump 24/20
Completed in 8:44 @75lbs - ugh!

Tuesday 02.28.12 6:00am class

WarmUp:
LaLanne warm up

Strength:
sumo deadlift
5x7 / 90 sec

WOD:
For time
Run 1 mile
Row 2 km
Run 1 mile
Completed in 22:30

Friday 02.24.12 6:00am class

WarmUp:
Lap around the block
3x
8 GHD sit ups
12 jumping lunges
4 shuttle sprints (25 yards)

Strength:
2 reps for 12 min, 60 sec break

WOD:
For time
Run 800m
30 back squats @115
Run 800m
Completed in 11:36

Tuesday 02.21.12 6:00am class w/ Scott

WarmUp:
3x
30 DUs
15 OHS

Strength:
power snatch
7x3 / 90 sec
up to @85lbs

WOD:
"Isabel"
For time
30 Power Snatch 135/95
Completed in 5:34 @85lbs

Friday 02.17.12 6:00am class

WarmUp:
3x
50 DU
10 kips
15 OHS

Strength:
Jerk Complex
jerk squat
power jerk
split jerk
7x

WOD:
AMRAP
500M Row
20 push ups
Completed 4 sets plus 50M row plus 4 push ups

Tuesday 02.14.12 6:00am class w/ Chris

WarmUp:
"Annie"
50-40-30-20-10
DU
Ab Mat Sit Up

WOD 1:
Double Tabata
Ring Dip
DB Hang Squat Cleans at 30lbs

WOD 2:
Three Rounds For time
Row 250M
21 Box Jump @24in
12 Plate Burpees @45lbs
Rx completed in 14:12

Tuesday 02.07.12 6:00am class w/ Scott

WarmUp:

Strength:
Hang Power Clean Complex
1 rep hang shrug
1 rep hang pull
1 rep hang clean
1-1-1-1-1-1-1 / 2 minutes

WOD:
"DT"
Five Rounds For time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Completed @95lbs (think 14:16)

Tuesday 01.31.12 6:00am class w/ Scott

WarmUp:
3x
kipping pull up
back squat
hollow rock
push up

Strength:
front squat from floor
5x5x5x5x5
up to @135lbs

WOD:
For time
50x BB thruster
200m run
40x BB thruster
200m run
30x BB thruster
200m run
20x BB thruster
200m run
10x BB thruster
200m run
Rx completed in 16:16 @45lbs

Friday 01.27.12 6:00am class

WarmUp:
3x
250M row
50 DU - did 100 singles

Strength:
12x2 clean
every minute

WOD:
15 cleans
30 pull ups
12 cleans
24 pull ups
9 cleans
18 pull ups

Tuesday 01.24.12 6:00am class

WarmUp:

Strength:
Snatch width deadlift complex
2 snatch width DL
1 snatch width pull
every 90 seconds for 10 rounds

WOD:
12 minute ladder for reps
3-3, 6-6, 9-9, ...
Snatch DL @135lbs
Wallball @20lbs
completed 130 reps Rx

Tuesday 01.10.12 6:00am class w/ Scott

WarmUp:
2x jog around block
then
3 Rounds - 15x:
Dislocates
Hollow-rocks
OHS
then

Baseline:
completed in 6:06

Strength:
Bench Press
7x2/2min
up to @145lbs

WOD:
Lynnette
21-18-15-12-9-6-3
Bench Press @95lbs
Pull ups (using band)
Completed all but the 3 rep in 20 minutes
330 reps for team of Jason and Trevor