Tuesday, April 30, 2013

30 April 13 Christine

3 RFT

500m Row
12 BW Deadlifts
21 Box Jumps 24/20






29 APR 13 HSPU and Sleddin




21-15-9
HSPU
200 Sled Drag 1/2 BW between rounds

27 APR 13 Thruster Ladder


Thruster Ladder

Athletes will have 20 ses to take a barbell from the ground, perform one thruster at a specified weight. They will have 10 secs to transition to the next barbell. Their result is the highest successful thruster.

Rest 2 min


Run 1 mile

26 APR 13 Michael



Bench 5x3

Michael
3 Rounds
800m Run
50 Back Extensions
50 Sit-ups

Thursday, April 25, 2013

25 APR 13 Shoulder Burner

21-15-9

Hang Cleans 95/65
Push Press

If you drop the bar during either exercise you must execute 3 burpee penalty and pick up bar

Athlete may rest between exercises and rounds





24 APR 13 Sparta 300

Compare to 19 Jan

24 APR WOD

15 min for 1 RM Turkish Get up with Bar.  Either hand is fine.

This movement requires a spotter so you don't get smacked in the face.

Turkish Get up with Bar

"300"
25x Pull-up +
50x Deadlift @ 135# /95+
50x Push-up +
50x Box Jump @ 24"/20 box +
50x Floor Wiper @ 135#/95 (one-count) +
50x KB Clean and Press @ 16/8kg (KB must touch floor between reps) +
25x Pull-up
300 reps total

Gym Jones blog about the 300 in case you were curious








Tuesday, April 23, 2013

Monday, April 22, 2013

22 Apr 13 10 EMOM snatches and doubles

10 min EMOM

3 snatches 115/75
Rest if time doubles

Score is total doubles

Then rest 2 min

5 rounds of

1min on 1 min rest

For total distance







Saturday, April 20, 2013

20 APR 13 Fun with rowers...



15 Min for 1 RM Deadlifts

100 m Row
25 jump over row mach.
200 m Row
20 jump
300 m Row
15 jump
400 m  Row
10 jump
500 m Row
5 jump







19 APR 13 the "BCCF Staci"

3-6-9-12-9-6-3
Wall Walks
OHS 135/95
Toes to Bars






18 APR 13 Nasty Girls a classic


Nasty Girls
3 Rounds
50 Squats
7 Muscle Ups
10 H.P. Clean 135/95




17 APR 13 Day of PRs.....


15 Min for a Front Squat 1 RM

Weighted Pullups
Weighted Dips
2 min Pushups
2 min Situps
Max height box jump







16 APR 13 Deck Squats??



15-12-9
KBS    (32 /53)
KB Deck squats (16/8)
100m shuttle sprint (10/20/30)








Tuesday, April 16, 2013

Monday, April 15, 2013

13 APR 13 Partner WOD rain, rain, go away.....

Run 400m
30 Med ball situp pass
30 Backsquats 225/155
30 Doubles
30 Power Snatches
30 Pullups
Run 400m

Each partner must complete ALL REPS(can break down reps/rest any way)
share 1 bar
run within arms length of each other





12 APR 13 some stuff



4 Rounds for time...
2 Muscle Ups
4 HSPU
8Hang S. C. 165/105






Thursday, April 11, 2013

11 Apr 13 EMOM

Yes the Warmup had bicep curls in it....

15 min EMOM
2 DL 225/155
7 Wall Balls 20/14