Friday, February 26, 2010

Thursday, February 25, 2010

Friday, February 26, 2010 WOD

Trainer wod from the main site...

5 Rounds for time:
155 lb Hang Squat Clean, 9 reps
15 ft Legless Rope Ascent, 3 ascents

Post time to comments

Video, click...here

times from video...
Dutch Lowy = 18:26
Jimi Letchford = 19:05
Dave Castro = 27:22

Wednesday, February 24, 2010

Thursday, February 24, 2010 WOD



















Make-up Session!

Come in and do a workout you missed.
If it is your rest day then practice technique on lifts and use foam roller for 15 min.


Some great PR's were achieved this week. Here's Josh deadlifting 450. Pic was taken just before he reached full extension...






Rrrraaaaggghhhhh!

No Classes on Saturday!

Classes will be cancelled this Saturday due to the Cowtown Marathon!
Come do a 5k or 10k at the Cowtown!
Post your event and time to comments

Tuesday, February 23, 2010

Wednesday, February 24, 2010 WOD

Warmup/Skill:
TGU Practice
30 reps total (15 each arm)

Post weight used. Focus on your form!
----------------------------
WOD:
(2nd WOD from last year's Qualifier!)

For time:
50 Chest to Bar Pullups
50 Burpees

Post time to comments
I believe the top time last year was 3:13
----------------------------
Farmer Carry
5 laps total around the facility with 45 lb plates.
Each rest do 10 burpees. Post total burpees

Monday, February 22, 2010

Tuesday, February 23, 2010 WOD

1RM Deadlift

Post weight to comments
---------------------------
2000m Row for time or 2-mile run

Post time and method to comments

Sunday, February 21, 2010

Monday, February 22, 2010 WOD



















Another fun week!

















Warmup:

Dynamic Stetches
(7-6-5-4-3-2-1)
HSPU
V-Up
---------------------------------
Workout:
(21-15-9)
135 lb Thrusters
Pullups
Double-Unders
(2x normal rep count 42-30-18)

(Post time to comments)
----------------------------------
Tabata Situps

Friday, February 19, 2010

Saturday, February 20, 2010 WOD

10:00 Advanced Session:
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
-----------------------------
11:00 Regular Session:

"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats

Post time to comments

Thursday, February 18, 2010

Friday, February 19, 2010 WOD







Power Clean
-10 min to warmup and do 5 reps total with 225 lbs.
-------------------
4 Rounds for time:
275 lb Deadlift 10 reps
Chest to Bar Pullups 15 reps
Waiter Carry Up Steps (right arm) (45/25 lbs)
Waiter Carry Down Steps (right arm)

Post time and weight used to comments
Alternate hands each round
Videos:
Prepare to feel out of shape!
rom gymnasticbodies.com

Wednesday, February 17, 2010

Thursday, February 18, 2010 WOD

Radioshack Hill Run
-run to bottom of hill and back 2x for time

Post time to comments
------------------------
Muscle-Up Practice

Barbell Snatch Practice
-you don't have to go heavy, practice the technique...full squat

Tuesday, February 16, 2010

Wednesday, February 17, 2010 WOD

Fight Gone Bad!

-3 Rounds, 1 minute at each station, 1 minute break between rounds
-75 lbs on SDHP and Push Press

Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump: 20" box (Reps)
Push-press (Reps)
Row (Calories)

Post total to comments

Monday, February 15, 2010

Tuesday, February 16, 2010 WOD

Strength Day!

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Sunday, February 14, 2010

Monday, February 15, 2010 WOD

10 min to find 1RM Barbell Snatch

Post weight to comments
--------------------------
Max in 20 min:
5 HSPU
10 L-Pullups
15 Walking Lunges

Post rounds to comments

Friday, February 12, 2010

Saturday, February 13, 2010 WOD

No 10am Advanced Session Today!

11:00 Regular Session:
21-18-15-12-9-6-3
Thrusters
Pullups
(Stair run after each round)

Post time to comments

Friday, February 12, 2010 WOD

Dynamic Stretches
3 x 10 on each leg
-front swing
-side swing
---------------------------
Practice Full Squat Snatch
---------------------------
Workout:
Max reps in 5 min:
155/105 from floor to racked position to overhead

Post number of reps to comments

-This will be done in groups and a partner will count only clean reps. Be strict!
-Workout is from the Midwestern Sectional...results will be posted this weekend

Wednesday, February 10, 2010

Thursday, February 11, 2010 WOD

Bench Press
work up to 1 RM
----------------------
10 min easy pace run
----------------------
Tabata Row
Post total distance
----------------------
10 min max effort run
Post total distance

Tuesday, February 9, 2010

Wednesday, February 10, 2010 WOD

-Obstacle course warmup
-Practice handstands/rolling technique/back lever

Workout:
Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump

-do kipups to handstand on inverted burpee if possible
-for obstacle jump, stack plates up high on a box, run and jump over

Post rounds to comments

Monday, February 8, 2010

Tuesday, February 9, 2010 WOD

Clean and Jerk
-work up to 1 RM.
-full squat clean

Post loads to comments

Then...

5 Rounds for time:
10 HSPU
10 Front Squats

-Any pause/rest during an exercise earns you 10 burpees immediately
-Increase weight each round on front squats

Post time and loads for front squats

Sunday, February 7, 2010

Monday, February 9, 2010 WOD

"Eva"
5 Rounds for time:
Run 800m
2 pood KB Swing 30 reps
Pullups 30 reps

Post time to comments

-can be scaled down to 3 and 4 round versions.

Friday, February 5, 2010

Saturday, February 6, 2010 WOD

10:00 Advanced Session:
(21-15-9)
75 lb Right Arm DB Power Snatch
75 lb Left Arm DB Power Snatch
HSPU

Post time to comments
---------------------------------
11:00 Regular Session:
100 Burpees for time
3 laps each rest

Post time to comments

(advanced individuals add one 30' rope climb each time)

Thursday, February 4, 2010

Friday, February 5, 2010 WOD

"Heavy Fran"
15-12-9
135 lb Thrusters
45 lb Weighted Pullups

Post time to comments

Wednesday, February 3, 2010

Thursday, February 4, 2010 WOD

Endurance/Skill Day

Run 400m or Row 500m for 6 rounds. Never slowing down more than 3 sec from best interval. Allow 2 min recovery between each round.

Post times to comments
---------------------------
8 Rounds of Double-Unders...30 sec on/20 sec off

Post lowest round total
---------------------------
Hollow Rocks and Stretching

Tuesday, February 2, 2010

Wednesday, February 3, 2010 WOD




"The King"

Max rounds in 30 min:
5 Power Clean to Overhead (185 lbs)
10 Chest to Bar Pullups
15 Walking Lunges

Post time to comments

Monday, February 1, 2010

Tuesday, February 2, 2010 WOD

Happy Birthday Marcus!
(Well, it's tomorrow, but we are celebrating today.)

3 Rounds for time:
39 Wall Ball Shots
39 Med Ball Situps
39 Burpees
39 Double Unders

Post time to comments