7-31-09

4 rounds for time:

10 Clean & Jerks (135/85)
20 Air Squats

7-30-09

For time:

30 Ring dips
40 Pull ups
50 Kettle bell swings (53/35)
60 Sit ups
70 Burpees

7-29-09

Complete 1 100m sprint followed by a weighted jumping squat/s (bar on back). In order for the jumping squat to count we must see correct depth of hip below the knee and separation of foot from ground during hip extension. For 20 min each minute you will add 1 jumping squat starting with 1 rep on the first minute. If you fail to complete the sprint and your allotted number of jumping squats within your minute continue to work without rest and finish as many rounds as you can in the remaining 20 minutes.

Mens weight 45lb bar, Females weight 30lb bar.

(100m sprint= Cowpath and back)

7-28-09 "Diane"

21-15-9 for time of:

Deadlifts (225/155)
HSPU

*deadlift must be controlled to the floor to complete each rep
















APEX BEST

Male
1. Josh Wagner 4:13 3/24/09
2. Mike Feliciani 5:48 1/20/09
3. Mike Carr (Scrappy) 6:03 3/30/09

Female
*1. Julia 5:02 (pike HSPU) 1/20/09
*2. Angie 5:45 (pike HSPU) 3/30/09
*3. Jodie 5:51 (pike HSPU) 1/20/09

7-26-09 "Fairfax"

Reps of 30,20,10 for time of:

Wall ball 20/15
Body builders
Front Squats 95/65
Hang Pwr Snatch 95/65
400m run

7-25-09 "Kelly"

5 Rounds for time:

400m Run
30 Wall Balls
30 Box Jumps

7-24-09 "DT"

Five rounds for time of:

12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105

This was on the main site yesterday, so check out the comments and see how you stack up.

7-23-09

A Tanya original "10-4"

4 Rounds for time:

800 meter run
10 Overhead Squats (100/70)
10 Chest to bar pull-ups
10 Thrusters (100/70)
10 Push Ups

7-22-09

5 Rounds for Time of:

6 Hang Power Snatch (115/75)
6 Burpee Box Jump

7-21-09

1000m Row
25 OHS (95/65)
100m Run
50 KBS (1.5/1 pood)
100m Run
25 SDHP (95/65)
50 Double Unders

Once through for time.

7-20-09 NE Qualifier WOD 1

10 min AMRAP of:

5 Thrusters (135/85)
10 Burpees

7-18-09 "Isabelle"

30 Snatches for time.

135#'s Guys 85#'s Girls

Full Squat Snatch for this one!

7-17-09 "Rowing Annie"

Reps 50-40-30-20-10 of

500m Row
Double Unders
Sit Ups

(500m row, 50 DU, 50 SU, 500m row, 40 DU, 40 SU...)
















Josh and the Golden Gate Bridge

Happy 33rd Anniversary Elaine and Billy!!!

Hope you are having a wonderful anniversary in San Francisco. Enjoy your day! I am so happy you guys could come out to Aromas and be there for me and Josh. It meant so much to me and I just want you to know how much fun we had with you and how much I love you both!

Enjoy your day and Happy Anniversary!
Love, Tanya :)

7-16-09

Cindy

20 min AMRAP of:

5 Pull-Ups
10 Push Ups
15 Air Squats

7-15-09

5 rounds for time:

5 Burpees

3 rounds of the complex :
Squat Clean
Thruster (out of the bottom)
Back Squat
Push Jerk

Weight prescribed is 135#'s men and 85#'s Women.

In case you missed it yesterday -- TJ Nolan, Kevin, and Nick Hecht all got their first Muscle Up yesterday!!! Well done.

7-14-09

Skill work:

Max Reps Muscle-Ups 3 attempts. If you don't have muscle-ups yet, you can work on skill development.


WOD:

4 rounds 800m run with a full recovery (about 2 minutes between efforts).

Record each run for time.

7-13-09

Alternating Tabata sets of the following moves:

Deadlift 185/115#
Ring Push Ups
Box Jumps 24"


Rotating through 6 rounds for max reps.

Oh and Tanya is the World's Fittest Woman.

7-11-09

Mike Named this one Annoying. Go figure.

5 Rounds for time:

20 Air Squats
20 Mountain Climbers
20 Single arm hang power kb snatch (35/24) -10 right/10 left


Big shout to Josh and Tanya doing battle in CA today. If you haven't seen the workouts yet, take a cyber walk over to the games site. Looks like some people are going to get broken down. I know they will represent us and the entire Mid-Atlantic region well.

7-10-09

3 Rounds for time:

15-12-9
400m Run
SDHP (115/75)
Pull Ups
Sit Ups

7-9-09 "Rain or Shine"

20min AMRAP:

5 Overhead squat 75lbs
10 Push ups
15 Box jumps 20"
20 Double Unders

7-8-09

630pm Group

3 rounds for time of:

12 Power clean 155/105
12 Knees to elbows
24 Walking lunges

6-7-09

For time:

Heavy Thruster (135/95)
10, 8, 6, 4, 2
Double Unders
50, 40, 30, 20, 10


*alternate between the two exercises: 10 thrusters and 50 DU, 8 thrusters 40 DU
(If you can not DU then complete triple the # of single JR's each round)