Friday, 01.27.12: Benchmark Friday

WOD

"Elizabeth"

21-15-9:

Squat Cleans 135/95

Ring Dips

It was a close one...

Thursday, 01.26.12: Deadlifts and Prep Work

Skill

Squat Clean

In Prep for Friday's Benchmark WOD

Strength

10 Rounds of 2 Unbroken Deadlifts

@ about 90% of 1RM

Training

4 Rounds

1 Minute 45 Degree M.L.S. Hold

Rest

1 Minute Plate Hip Extensions or Barbell Good Mornings

Rest

Coach's Corner

ABSOLUTE MUST- Go to Mobility WOD every chance you get!  It is the "how to take care of your garbage" reference.

TRAINING TIP- Improve your grip strength at the end of class every other day.  Hang from the bar for as long as you can, or hold a heavy as weight in your hand as long as you can.  We also have a rope and a roller laying around if you ask me I will show you whats up.

Wednesday, 01.25.12: Pull up Buffet

Strength

Max Pull ups:

L

Dead Hang

Kipping

Jumping

Met-Con

Track sprints:

17-12-7

Happy Birthday Don!

Click here for a funny & interesting read on junk food.

Tuesday, 01.24.12: Move some weight!

Strength Day

WOD

Bench Press 

5-5-5 = Total

Box Back Squat

5-5-5= Total

Monday, 01.23.12: As Many HSPU As Possible

Skill Work

Handstands, Walking Etc...

WOD

20 Min AMRAP

400M Run

1 Rope Climb/Scaled is 3 from ground up

Strict Handstand Push-Ups w/ 2Plate Descent for Max Reps

Sunday, 01.22.12: Rest Day

Saturday, 01.21.12: Jump Rope + Burpees

Yes we are open for the Free WOD!

Friday, 01.20.12: Chipper Time!

Skill/Strength

Muscle snatch

Birthday Chipper

Row 27 Calories

27 Burpees

27 Sit ups

.27 Mile Run

27 Pull ups

27 Dips

.27 Mile Bike

27 SDHP 70/55

27 Grasshoppers

Happy Birthday Melissa!