5/21/13 WOD

Tabata! 4 minutes each, 20 seconds on/10 seconds off. Lowest score per round is your score of:

• Thruster (65/45)
• GHD Sit ups
• Sumo Deadlift High Pull (65/45)
• Sledge Hammer Hits

5/20/13 WOD

Strenngth: Split Jerks 5-5-3-2-1-1-1

WOD: AMRAP in 7 Minutes:

• 10 Triple Unders
• 4 Chest-to-toes-to-Bar

And just for fun, here’s a little video on Triple Under Progressions…

5/18/13 WOD

8:00 AM Olympic Lifting Class

9:00AM Beginner’s WOD

10:00AM regular WOD

Warm Up: Hoover Ball

WOD:

• 300 Meter Run
• 30 cleans (155/105)
• 300 Meter Run
• 30 Shoulder to overhead (155/105)
• 300 Meter Run

5/17/13 WOD

4 Rounds for total Reps:

• ME Bench Press (Body weight men, 1/2 BW Women)
• ME Front Squat (Same Weight)

There is no time component to this WOD, rest appropriately for 8 all out max efforts.

Check out this MobilityWOD video on shoulder fun.  This looks awful…

http://www.mobilitywod.com/2012/09/better-shoulder-extension-better-bench-and-dips/

5/16/13 WOD

Strength: Back Squats 5-5-3-2-(3-3-3)

WOD: 12 Minute AMRAP

• In 12 mins do: Max Double Unders, 2 mins, then in the remaining time,
• 4 Turkish Get Ups, 20/12 kg
• 1 Rope Climb, 15 ft
• Run (Weighted), 45/25 lbs, 100 m

5/16/13 WOD

For time:

• Run, 800 m
• Rest, 2 mins
• Run, 800 m
• 21/15/9 Power Cleans (135/95) and Wall Balls (20/14)
• Run, 400 m

 

5/14/13 WOD

Strength: Deadlift!  5-5-3-2-(3-3-3)

WOD: 5 RFT of

• 4 Front Squats (155/115)
• 12 Toes-to-Bar
• 400 M Run

***Don’t forget that there are no evening classes tomorrow. Please try to attend the service for Steve and Shawn Thatcher’s Dad.  The Service is at 7pm-830pm at Scheid Funeral Home. 121 S. Prince St. Lancaster. ****

5/13/13 WOD

A  big part of becoming what you are is being happy! We are supposed to be happy; we function better when we’re happy, we sleep better, work better, live better, love better, laugh better, lift better and generally are better when we’re happy.  So, if you’re not happy, do something about it right now, because something is terribly, terribly wrong.  Figure out what it is that will make you happy, not just for the next few minutes but as your default state of being, and then go for it!  Because really, at the end of the day, if what you’re doing is making you a miserable person, is it really worth doing?

And now for a WOD that may very well make you miserable for a few minutes, but will also make you happy that you did it…

Strength:  EMOM for 8 Minutes: 3 Thrusters @ 70% 1RM

WOD: AMRAP in 9 Minutes:

• 10 Double Unders
• 5 Chest-to-bar Pull ups
• 2 HSPU’s

5/11/13 WOD

This is going to be fun

Olympic Lifting Class at 8:00 today!

Beginners WOD at 9, regular WOD at 10.

Today we’re going to do a 3 station team WOD. Each Station is 8 minutes long, with 2 minutes rest in between stations.

Station 1: For Total Sit Ups and Walking Lunges

• Row 500 Meters
• Max Effort  Sit Ups
• ME Walking Lunges

Station 2: For Total Double unders

•  Prowler Push 100 Ft (190/100)
•  ME Double unders
•  Rest

Station 3:  For Total Flips

• Tire Flip Jump Throughs

Each member will start on a different section of the station, and rotate on station one when the rower gets to 500 and at station 2 when the prowler push is over. For station three, it is just the tire flip jump throughs for 8 minutes, and you can break them up anyway you want to between the three of you. Your team’s score is the total of your Situps, Walking Lunges, double unders and tire flips.

5/10/13 WOD

Skillz: 10 minutes of CF Dodgeball!

• If you get hit, 10 push ups
• If you get caught, 10 squats

WOD: “Amanda”  9-7-5 of

• Muscle Up
• Squat Snatch (135/95)

or “Amanda’s Lil’ Sister”

• 21-15-9 of Pull ups and Push ups
• 9-7-5 Power Snatch