Saturday 01.06.11 6:00am class w/ Scott

WarmUp:
Ritch St Run
then
x2 TABATA with bar (45lbs)
1. DL
2. down-up-shrug
3. down-up-shrug elbows high and outside
4. hang power clean
5. power clean
6. lunge
7. push press
8. Curtis P (power clean + lunge right + lunge left + push press)

WOD:
10-9-8-7...-1
Curtis P @65lbs
Pull ups (@no band, military)
Completed in 27:41

Wednesday 12.21.11 7:00am class

WarmUp:
3 Rounds - 30 seconds:
Pull-up
Push-up
Hollow-rocks
Superman

Strength:
Deadlift
3-3-3-3-3
up to @195lbs

WOD:
Diane
21-15-9
Deadlift @165lbs
HSPU (using box)
Completed in 8:09

Monday 12.19.11 6:00am

WarmUp:
LaLanne Warm-Up

Skill:
Pistols

Strength:
High bar backsquat
3-2-1-2-3
up to @___lbs

WOD:
250M Row
12 Plate Burpees
12 Pistols (6R/6L)

Tuesday 12.13.11 6:00am class w/ Scott

WarmUp:
LaLanne Warm-Up

Skill:
Kipping

Strength:
Deadlift
5-4-3-2-1
up to @185lbs

WOD:
10-9-8-7...-1
Deadlift @125lbs
Wall Ball @16
Completed in 8:32

Friday 12.09.11 6:00am class w/ Aaron

WarmUp:
LaLanne Warm-Up

Skill:
Handstand

Strength:
Deadlift
1 rep every 15 seconds for 6 min (60% 1RM) @115lbs

WOD:
5 rounds of
15 Deadlift @115lbs
15 KB Swings @16kg
15 Hollow Rocks
completed in 13:39

Wednesday 12.07.11 6:00am class w/ Mike

WarmUp:
LaLanne Warm-Up

Skill:
Handstand

CrossFit Total - 3 attempts for 1RM:
Backsquat @215lbs
Press @105lbs
Deadlift @215

Friday 12.01.11 6:00am class w/ Aaron

WarmUp:
LaLanne Warm-Up

Skill:
DUs

Strength:
Power Clean

WOD:
Bear Complex
5 rounds of 7 complexes for max load (score - sum of weight for all successful rounds)
Complex:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
*you may rest the bar anywhere but the ground
Score of 345lbs
65-75-75-65-65

Tuesday 11.29.11 6:00am class w/ Chris

WarmUp:
LaLanne Warm-Up

Skill:
DUs

Strength:
Rack Jerk 1-1-1-1-1-1-1
max of 135lbs

WOD:
5min AMRAP
15 GHD Sit up
15 KBS
then
5min AMRAP
15 Ab Mat Situps
15 DB Thrusters
then
1000M row

Monday 11.21.11 6:00am class w/ Aaron

WarmUp:
LaLanne Warm-Up
2x 30 second intervals
1 Sampson stretch
2 lunge
3 Hollow
4 Push up
5 Superman
6 L Hang
7 Overhead squat
8 Dislocate

Skill:
Kipping Pull up

WOD:
"Fran"
21-16-9
Thruster @ 65lbs
Pull up (w/ band)
Completed in 10:22

Strength:
After Fran, 2 rep max Thruster @95 lbs

Thursday 11.16.11 6:00am class w/ Mike

WarmUp:
LaLanne Warm-Up - 10 min
2x 30 second intervals
1 Sampson stretch
2 lunge
3 Hollow
4 Push up
5 Superman
6 L Hang
7 Overhead squat
8 Dislocate

Skill:
Pistols

Strength:
3x3x3 Hang power snatch
3x3x3 power snatch @ 85 lbs

WOD:
10-9-8...1
Power snatch @ 65lbs
1-2-3...10
Pull up
Completed in 15:15

desperately need to work on kipping pull up. did traditional pull up whole way. brutal.

Thursday 11.10.11 6:00am class w/ Scott

WarmUp:
100 DUs

Skill:
L-Sit
Accumulate 2 minutes in 10 minutes

Strength:
Deadlift
5-5-5-5 @155lbs

WOD:
Block Run (800M)
30 Deadlifts @ 115lbs
Block Run (800M)
Completed in 5:39

Tuesday 11.08.11 6:00am class w/ Scott

WarmUp:
2x block run
stretching
TABATA burpees - 5

Strength:
20 Rep Back Squat Day 2 @105lbs

WOD:
20 Minute AMRAP
5 HSPU - used box
10 Pistol (5L, 5R) - used bench
15 pull ups - used band after first 2 sets
Completed 5 rounds + 16 reps

Thursday 11.03.11 6:00am class w/ Scott

WarmUp:
500M Row
3 Rounds:
5x Pull
5x Push Up
5x Squat

Strength:
20 Rep Back Squat @95lbs

WOD:
"Lipson"
21-15-9
Back Squat @85lbs
KB Swing @16kg
Completed in ~5:37

Tuesday 11.01.11 6:00am class w/ Scott

WarmUp:
2x Block Run
Dynamic Stretching
Tabata T2B (6 knees up/sometimes to elbows)

Strength:
Power Snatch 5x5 touch and go @75lbs

WOD:
10-9-8-7...1
1-2-3-4...10
Power Snatch @55lbs
Box Overs @20"
Completed in....

Thursday 10.20.11 6:00am class w/ Scott

WarmUp:
500M Row
800M Run
TABATA DUs - did singles still working on DUs

Strength:
Power Clean 5-4-3-2-1-1-1
First time - working on form from hanging position - got up to 95lbs

WOD:
5 rounds
15 power cleans @ 75lbs
400M run
Completed in ~16:34