12/17/14 – Wednesday

IMG_9644

Warmup
400m Run
2 Rounds
30 sec Handstand Hold
10 OHS
10 DB Presses

Skill
Hang Clean – 5×2
Press Complex – 5×1
Back Squat – 3×5

Recovery
Bar Smash Quads

Posted in WOD

12/16/14 – Tuesday

IMG_9640

Warmup
3 Minute Jump Rope
2 Rounds
10 Barbell Good Mornings
10 Squats
10 T2B

Skill
Romanian Deadlifts – 8, 5, 5×3

WOD
20 Minute AMRAP
10 T2B
20 KBS(53/35)
50 Double Unders

RX+ – (70/53)

Recovery
Roll Upper Back / PNF Hammies

Posted in WOD

12/15/14 – Monday

IMG_9631

Remember this Saturday 12/20 is our second annual Christmas party. It is a potluck, so bring something yummy. The directions and the sign-up sheet are on the whiteboard.

Warmup
2 Rounds
10 Knee Pulls
10 Quad Pulls
10 Lateral Lunges
10 Toe Pulls
10 Carioka
10 Scissor Kicks

Skill
Snatch – 6×1
Arm Drive Drill – 4×2
Front Squat – 90%, then 2×3 drop sets

Recovery
Roll Lats

Posted in WOD

12/13/14 – Saturday

Toys for Tots Charity WOD

Warmup
Dynamic

WOD
100 Burpees
200 Pushups
300 Situps
400 Lunges

At the beginning of each round one team member must run or row 800m.
Only two people can work at a time.

Comp WOD
9 min AMRAP
X HSPU
X Bar MU
X Hang Squat Clean(155/105)

X=Round Number

Recovery
Donate Unwrapped toys to kids in need

Posted in WOD

12/12/14 – Friday

Warmup
BURGENER WARM-UP
SKILL TRANSFER EXERCISES
Then Junk Yard Dog- 10 Reps Per Movement

Skill
Snatch Complex – 4×1
Clean and Jerk – 3×1
Snatch Grip Deadlift – 4×3

Recovery
Roll What Hurts

Posted in WOD

12/11/14- Thursday

IMG_9540
Warmup

500m Row
10 Passthroughs
10 OHS
10 Lunges
10 Burpees

Skill
Pendlay Row – 4×10

WOD
12 Minute AMRAP
1 Rope Climb
10 Thrusters(95/65)
30 Double Unders

Rx+ – (135/95)

Recovery
Roll Upper Body

Posted in WOD

12/9/14 – Tuesday

image-1
Warmup

400M Run
2 Rounds
10 Pull-ups
10 ABMAT Sit-ups
10 Burpees

Skill
 WOD movement standards

WOD
Desforges
5 Rounds for time:
12 Deadlifts(225/155)
20 Pull-ups
12 Clean and Jerk(135/95)
20 Knees-to-Elbows

Recovery
Roll Lats

Posted in WOD

12/8/14 – Monday

IMG_9530
Warmup

2 Rounds
10 Knee Pulls
10 Quad Pulls
10 Lateral Lunges
10 Toe Pulls
10 Carioka
10 Scissor Kicks

Skill
Snatch – 6×1
Arm Drive Drill – 4×2
Front Squat – 90%, then 2×3 drop sets

Recovery
Roll Lats

Posted in WOD

12/5/14 – Friday

IMG_9523

Warmup
Burgener Warmup
Skill Transfer Exercises

WOD
Snatch Complex – 4×1
Clean and Jerk – 3×1
Snatch Grip Deadlift – 4×3

Recovery
Roll what hurts

Posted in WOD