Daily Training

Posted: March 19, 2013 in Uncategorized

21-18-15-12-9-6-3

  • Push Press (95/65)
  • Mountain Climbers (R+L = 1)
  • KBS (53/35)
  • Tuck Jumps

Core:

100 Floor Wipers ( Break up as needed)

20130319-203952.jpg

Hang Snatch 3 Rep Max

3,3,3,3,3,3

Conditioning:

5 rounds

5 Front squat (135/95)
7 Hang Power Clean (135/95)
9 Lateral Over the Bar Burpees

20130318-203055.jpg

“Murph”

Posted: March 16, 2013 in Uncategorized

“Murph”

st_patricks_day

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats (to med ball)
  • 1 mile run

You will start with a one mile run and come back to do your pull-ups, push-ups and squats. You can break these up anyway you would like. Once you have completed the 100-200-300 you will finish with a one mile run. This wod is on the longer side so please come early and start to warm up. DON’T BE LATE!

20130316-140727.jpg

Open WOD 13.2

Posted: March 15, 2013 in Uncategorized
Tags:

WORKOUT 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

5RM Back Squat

Posted: March 14, 2013 in Uncategorized

Paleo Chalenge Winners

1st Place – Steve Aicher
2nd Place- Kim Smith
3rd Place- Linda Sciano

Congrats to all that participated!!

Strength:

5-5-5-5-5 Back Squat

Conditoning:

 

Pick a Girl:

Grace” For time: 30 Clean and Jerk (135/95)

OR

Isabel” For time: 30 Snatch (135/95)

Post your choice of girl, time and weight used.

20130314-192556.jpg

Daily Training

Posted: March 13, 2013 in Uncategorized

Congrats to Steve Rothschild and Meredith Rothschild on the birth of their son, Jack Stephen Rothschild, born on March 5th at 8:17am.

Skill Work (10 minutes)

Handstand Push-ups

12 minute AMRAP

6 Overhead Squat (115/75)
9 Box Jumps
12 Burpees

Core:

Weighted Plank 3x 1 min on 1 min off

20130312-191339.jpg

20130313-203449.jpg

5RM Floor Press

Posted: March 12, 2013 in Uncategorized

Paleo Challenge winners will be announced on Thursday’s blog.

Strength:

5-5-5-5-5 Floor Press

Conditioning

  • 10 Snatch Grip Deadlift (135/95)
  • 15 KBS (53/35)
  • 20 Wall Balls (20/14)

3 RDS

20130312-193501.jpg

Daily Training

Posted: March 11, 2013 in Uncategorized

If you are interested in ordering Paleo meals from Alba, please have your order forms in by Sunday.

5 rounds for time

6 hand stand push-ups
12 thrusters 95/65
12 pull-ups
12 hang power cleans
24 double unders

Core:

Hollow Rocks 3×30 reps

20130311-202820.jpg

Daily Training

Posted: March 9, 2013 in Uncategorized
  • 10 TGU (5 each arm) (53/35)

followed by:

21-15-9

  • Deadlift (185/115)
  • KBS (53/35)
  • Box Jumps

Core: 20 sit-ups 20 medball twist 3x

20130309-130844.jpg

Open WOD 13.1

Posted: March 8, 2013 in Uncategorized

 

Please plan on being in class a little longer then usual. We will be going in heats of 17 minutes. If you are signed up for the Open, a judge will be required for the workout. All other class participants do not need a judge.

WORKOUT 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible