11/30 WOD Hero Donald M. Marler

WOD
66 dead lift (110/75)
66 box jump
66 KB swings
66 knees to elbow
66 sit-ups
66 pull-ups
66 thrusters (45/33)
66 wall ball
66 burpees
66 dbl unders

11/29 WOD Hero Ronan Kerr

WOD (3 or 4 rnds)
200 m
11 thrusters (135/115/75)  (Rx+/Rx/Rxladies)
200 m
11 push press (same weight)
200 m
11 bench (same weight)

11/28 WOD Thanksgiving Day 9:00am Revisted from 11/22/2012

WOD

(18 min.)
5 turkey pull-ups
5 med ball clean and press
10 sit-ups OOps. We did 15 sit-ups this time.

                   11/22/2012 scores            11/28/2012 scores
Mark S.            226 Rx                              228   Rx
Cindy S.            241 Rx
Brian J.              221 Rx+ (chest to bar)     233   Rx           

11/27 WOD

WOD (22-15-10-5)
Find 1 rep snatch max
then
(5 rnds)
20 snatch (55/55) ADD 20 LBS each RND / Ladies ADD 10 lbs
10 bar facing burpees

I saw a lot of very good improvements on this workout.
The idea of this workout is to push your limit on snatches.
If you are a guy and able to snatch 135 lbs. with proficiency then you need to start with 75 lbs and end with 155lbs.

11/28 Thanksgiving WODs

We will do a WOD Thanksgiving morning at 9:00am if enough participation.

We will do just a 4:30 WOD Friday unless a 5:30 WOD is also needed.

Let me know.  BrianJ

11/26 WOD revisted from 12/13/2012

WOD (18 min.)
5 OH squats (45/33)
10 rows
14 floor wipers
1 turk get-up (3 burpee penalty if bar its foor)

11/25 Fran (Monday)

 WOD (21-15-9)
thrusters (95/65)
pull-ups

GET ON THE BOARD!!

Cash-out
at slower pace (21-15-9)
thrusters (lighter or heavier depending on your level)
rows
rope pull-ups

11/23 WOD Sat. Gallant

WOD (Hero Taylor Gallant)
one mile with med ball (20/15)
60 burpee pull-ups (start here with 40 burpee pull-ups for lite version)
800 meter with med. ball
30 burpee pull-ups
400 meter with med. ball
15 burpee pull-ups

This one will be forwarded to another Sat.

11/22 WOD 11.1

WOD (10 min.)
30 dbl unders
15 snatch (75/55)

Cash Out
repeat above with (45/33) for snatch

11/21 WOD

WOD
push press (8-8-6-6-4-4)

then
balance buster

11/20 WOD

WOD (30 min. AMRAP)
5/5/5 med ball push-ups
7 ring jumps
100 meter

11/19 WOD 2013 Masters Final

WOD
10 dead lift  (275/185)
20 pull-ups
30 box jumps
40 KB swings (55/35)
50 dbl unders
40 Kb swings
30 box jumps
20 pull-ups
10 dead lift

11/18 WOD

WOD
27 thrusters (95/75/55) (Rx+/Rx/Rxladies)
4 rope climbs (Rx+ = no legs)
21 thrusters
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

11/16 WOD

WOD

Deck of cards

11/15 WOD

WOD ( 5 rnds)
1 min. plank


5 dead lift (275/205) or heavier
400 meter 

or do a WOD  you missed for the week.

11/14 WOD

 

WOD
box jump max

then 18 min. AMRAP


5 rope inverts
5 dips
20 squats

11/13 WOD

WOD (on the min. for 10 min.)
5 cleans (155/95)
5 toes to bar

11/12 WOD

WOD (1 min. AMRAPs with 1 min. rest between each . Three rnds)
box jump
tire slams
400 meter for time (cold weather => dbl unders)


 Cash out ( 1 min. each. Three rnds.)
sit-ups
hammer swings
bag punch

11/11 WOD

WOD
50 back squats (135/115/95/75) (Rx+/Rx/Rxladies/Rxladylite)
40 pull-ups
30 shoulder to over head (95/85/65/45)
50 front squat (85/75/45/33)
40 pull-ups
30 shoulder to overhead (85/75/55/45)
50 OH squats (65/55/45/33)
40 pull-ups
30 shoulder to OH (65/55/45/33)

We will do this one again soon.  
This was a butt kicker.

11/9 WOD Rankel

WOD (20 min. AMRAP)
6 dead lift (22/155)
7 burpee pull-ups
10 kb swings (55/35)
200 meter

11/8 WOD Total

WOD
Add your scores of
max dead lift
max back squat
max push press

11/7 WOD

WOD

Obstacle

11/6 WOD

WOD
strict pull-ups (10-8-6-4-2)

 then for time
400 meter
     10 or 7 rnds
        7 ab wall ball
        7 burpees
Finish with a 400 meter run

11/5 WOD Matrix 7

WOD (3 rnds)

7 floor to overhead (135/95)
7 cleans
7 dead lift
rest 1 min.

cash out => finish two more rounds of the above at lower pace or weight.

Got new people on the board.  Good job.

11/4 WOD

WOD
Over head squats (3-3-2-2-1-1)

then (4 min.)
5 overhead squats (95/65)
10 dbl unders

3 min. rest
then (4 min.)
5 sumo deadlift high pull (95/65)
5 dips

 3 min. rest
then (4 min.)
10 jumps lunges 
10 V-ups

11/2 WOD

WOD (5 rnds)
10 wall walks
10 toes to bar
20 box jumps (24/20)

11/1 WOD

WOD (4 rnds)
4 dead lift  (285/ 245/185/160 lbs) (Rx+/Rx/Rxladies/Rxladylite)
10 rope  pull-ups
10 rope tricepts
400 meter