9-1-09 "400 meter Sandwich"

for time:

400 meter run
10-1 front squat (135/85)
2-20 box jump
400 meter run

...between the two runs alternate front squats (counting down 10-1) and box jumps (counting up by 2) to look like this...10 front squats, 2 box jumps, 9 front squats, 4 box jumps and so on to 1 front squat and 20 box jumps then go for the final run...legs should be feeling good by then!

We got a real nice 400 meter run at the new building!

8-31-09 20 min. AMRAP

In 20 minutes complete as many rounds as possible of the following:
15 push ups
12 ring dips
9 push press (115/80)

Post number of rounds completed.

*Reminder that today is the first day of our FALL SCHEDULE. Be sure to check the schedule for class times and changes. See you at East Broad Street!

8-29-09 "10 Dog days of Summer"

For time:
1 burpee
2 KTE
3 hang pwr cleans 95/65
4 front squats 95/65
5 thrusters 95/65
6 push ups
7 butterfly sit ups
8 SDLHP
9 KBS 53/35
10 GI Janes













In the First round complete 1 burpee, second round 2 KTE, 1 burpee, third round 3 hang pwr cleans, 2 KTE, 1 burpee and so forth.......until you reach 10 GI Janes through 1 burpee...DONE!

8-28-09 "Elizabeth"

21-15-9 for time of:

Squat Cleans (135/95)
Ring Dips

Last Benchmark WOD of the week! Best of Luck.

8-27-09 MAX LIFT

Optional Strength Day

Your choice of working towards your Max Deadlift or Max Clean and Jerk.


Time for some to challenge a new PR on an Oly. lift, for others it will be time to set the bar for your first ever Max Lift.

8-26-09 "Helen"

3 rounds for time of:

400m run
21 KBS (53/35)
12 Pull ups
















Male
1. Mike Carr (Scrappy) 7:48
2. Josh Wagner 7:56
3. Shawn Butler 8:37 7-1-09

Female
1. Tanya Wagner 9:20
2. Jodie 11:10 6-30-09
3. Angie Nice 10:57 (Red Band Pull ups) 7-1-09

8-25-09 "Filthy Fifty"

For time:
50 Box jumps 20"
50 Jumping pull ups
50 Burpees
50 KTE
50 Kettlebell Swing 35#
50 Walking Lunge
50 Push press 45#
50 Back Extension
50 Wall ball 20#
50 Double unders













Male
1. Josh Wagner 18:41 6/29/09
2. Mike Carr 19:05 12/27/08
3. Mike Feliciani 25:27 12/21/08

Female
1. Tanya Wagner 20:20 12/28/08
2. Jodie Miller 28:15 12/27/08
3. Angie Nice 29:59 12/27/08

8-24-09 "Grace"

For time:

30 clean and jerks (135/85)

Followed by 3 x 400m runs. Time each individually. Repeat from 6/29/09

Summer comes to a close with the repeated benchmark WOD's
Day 1 Grace












Male
1. Keith Bussom 1:45
2. Josh Wagner 1:48 12/13/08
3. Mike Feliciani 1:57 12/13/08

Female
1. Tanya Wagner 1:38 12/13/08
2. Angie Nice 4:17
3. Molly Collins Time? 12/09/08

8-22-09 Group WOD's

Wod 1: 2k row for time Each partner must row a portion of the 2k(partners not rowing must hold a 25lb plate)

Wod 2: 100 Tire flips for time

Wod 3: Couplet: 5 minutes total reps of 12lb wall ball and Clean and Jerk (75/45) Only 2 people may work at one time. All partners must complete at least 10 reps of each exercise.

Wod 4: Mountain move (For each member of the team there will be a 45,25,15,10lb plate) The plates are stacked in this order. The stack will be moved 30 ft and removed back to its orginial postion as quickly as possible. One plate at a time may be moved by each member.


Consequences: The top finishing team at each event will be given 40 burpees which they may distribute to other teams at the end of the Competition.

8-21-09

15 min AMRAP of:

100 Farmer Carry (25lbs one for each arm!)
15 Box jumps
5 Burpees

8-20-09 "Fractured running Angie"

4 rounds for time of:

400m run
25 pull ups
25 push ups
25 sit ups
25 air squats

8-19-08 "Couplet Fun"

In ninty seconds complete the first movement as quickly as possible and with the remaining amount of time get as many reps as possible of the second movement. Rest 30 sec. during transitions to next couplet. When finished your fourth couplet....Repeat. During second time through try to match your number of reps completed in the first round.

Couplet 1: 100m run then front squats (95/65)
Couplet 2: 25 sit ups then kettlebell swings (53/35)
Couplet 3: 100m run then burpees
Couplet 4: 20 double unders or 40 single jump ropes then ring dips

*Record your lowest number of reps completed "of the 2 rounds" for each couplet. Add the four lowest scores for each couplet. This is your Total Score.

8-18-09

10 min AMRAP of:

5 Deadlifts (185/135)
10 Pull ups
15 Push Jerks (115/75)

8-17-09 "7 of Hearts"

10-1
Power Cleans (135/85)
run 200 meters between each round