Wednesday, March 31, 2010

Nate

This Hero WOD is in honor of Chief Petty Officer Nate Hardy who was killed February 4th 2008 during combat operations in Iraq.

SOC-Nate-Hardy-th.jpg

Nate

AMRAP in 20 Minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettle Bell Swings (2 pood/1.5 pood)


Tuesday, March 30, 2010

Karen

Karen

150 Wall Ball Shots for Time

then...........

100 Double Unders for Time



More Core

TABATA Squats: Bottom to Bottom

21-15-9

Back Squats (95/65)
Up and Overs


Back to Gymnsastics

AMRAP in 20 Minutes of:

2 Frog Hop Passes
5 Skin the Cats on Rings
15 Calf Raises on Balance Beam
1 Pass Plank Weight Pull
1 Dive Roll on Vault
3 Pull-up Pull-overs




Fast Friday

3 Rounds for Time:

40 Push Press (55/45)
30 Squats
20 Ring Dips
10 Double Unders


Thursday, March 25, 2010

Heaving Press Partner Challenge

Buy in: With a partner complete 50 Burpees with one person working at a time

Perform 5 rounds of 5 rep of the following exercise:

Clean, Press, Back Squat, Heaving Press (95/65)
One partner must hold plank position against wall while the other partner is lifting

Cash out: With a partner complete 50 Burpees with one person working at a time






TABATA Tuesday

 TABATA (20 seconds of work, 10 seconds of rest, 4 minutes):

Handstand Holds
Push Press (45/55)
KB Swings (53/30)
Box Jumps
Tuck-ups




Monday, March 22, 2010

6 month goal accomplished in 60 seconds

Just moments after Heather McClary told the class that her 6 month goal was to do a muscle-up, she walked up to the rings and nailed it on her first try of the day. Way to Go!

Angie


Angie

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats








Plate WOD


Grab a bumper plate (45/25 lbs.)

AMRAP in 2o minutes of:

15 Walking Lunges
15 OH Squats
15 Sit-ups
15 Squat Press
15 Bench Press

If you set down the plate at any time you must row 200m



Pistols n' Pull-ups

For time:

25 Double-unders
25 Candle Stick to Jump

then...

10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups
Pistols (one legged squats)

finish with...

25 Double-unders
25 Candle Stick to Jump


Weakness Day

With a continuously running clock do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, 4 reps the fourth minute............and continue until 20 reps on the twentieth minute.

Choose your weakest gymnastic movement for this exercise.

Rest time during the first 5 minutes will be spent doing single unders. 






Body Weight Deadlifts


Four rounds for time of:

10 Deadlifts (Bodyweight)
25 Box Jumps




Tuesday, March 16, 2010

Spring Skiing


4 Rounds of:

10 Deadlifts (Body Weight)
25 Box Jumps



Unlucky 7's

7 Rounds of:

7 Squat Cleans (65/95)
7 Pull-ups 
7 Burpees

Partner WOD

Find a Partner

Buy in: 50 Single-Unders

As a team of 2 complete the following:

100 Seconds of Handstand Holds (each)
100 Russian KB Swings w/ partner throw backs
100 Leg Throw Downs
100 Med Ball Passes 
50 Hamstring Push-ups

Cash out: 25 Tuck Jumps on vault mat


Work Every Minute

Every Minute on the Minute for 20 Minutes:

5 Deadlifts (95/135)
5 Toes to Bar
5 Ab Mat Sit-ups



Wednesday, March 10, 2010

Fran


Fran

21-15-9

Thrusters (65/95)
Pull-ups