Monday 120430 “The Chief”

Friday's workout results

Monday April 30, 2012

Strength:

Power Clean 1-1-1-1-1

WOD:

“The Chief”

5 Rounds for reps:

Max reps in 3 min of:

3 Power Cleans, 135 / 95#

6 Push-ups

9 Air Squats

Compare your results to January 23, 2012 (120123), August 8, 2011 (110808), and March 10, 2011 (110310). Post your Squat Clean weight and WOD results to comments!!

Friday 120427

Friday April 27, 2012

Strength:

Overhead Squat 1-1-1-1-1-1-1

Workout of the Day:

5 Rounds for time of:

3 Rope Climbs

9 Overhead Squats, 95 / 65 #

27 Double-Unders

Post your overhead squat weight and WOD results to the comments!

 

Tuesday 120424 “Annie”

"DT" WOD results

 

Tuesday April 24, 2012

Skill:

Double-under Practice

Warm-up:

Max Push-ups in 2 mins

Workout:

“Annie”

50-40-30-20-10 reps of

Double-Unders

Sit-ups

Compare to Feb 18, 2011 (110218), June 30, 2011 (110630), August 18, 2011 (110818), Sept 29, 2011 (110929), Dec 5, 2011 (111205). Post your results to comments!

Friday 120420 “Murph”

Friday April 20, 2012

Warm-up and Stretch

WOD:

“Murph”

For time, complete:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Partition the pull ups, push ups, and squats as needed, (20 rounds of Cindy, or 100 pull ups, 200 push ups, and so on).

Coaches will have scaling options in class. Compare this time to last time we did “Murph”: July 19, 2011 (110719). Post your workout to the comments section!

Tuesday 120417

Tuesday April 17, 2012

First check this short video out.  This kid called me yesterday to see if he could join and sent this video along as his “resume”.  Not bad I guess…

http://www.youtube.com/watch?v=dXN3QFJRO-Y&list=UU-xh_o3uZd6xSQ4J5geHXyA&index=2&feature=plcp

 

Quick warm up of squat cleans, get comfortable with the movement.

AMRAP 5:

Max rep squat cleans, 155/115#

-Rest 5 Mins-

AMRAP 8:

5 alternating lunges, each leg
3 bar muscle ups/5 C2B pull ups

Post rounds and time, and congratulate Jay on achieving his first badge since becoming a girl scout.