Jan 31

Tech/Strength

Muscle-up progressions

Todays wod:

"Annie"

50-40-30-20-10

Double Unders

Ab Mat Situps

Jan 30

Tech/Strength:

Deadlifts

10-8-6-3-1-1-1

Todays Wod:

Deadlift Cindy

10-Deadlifts 225/145lb

1-Round of Cindy

8-deadlifts

2-Roundys of Cindy

6-Deadlifts

3-Rounds of Cindy

4-Deadlifts

4-Rounds of Cindy

2-Deadlifts

5-Rounds of Cindy

"Cindy"

5-Pull Ups

10-Push Ups

15-Air Squats

Jan29

Rest Day

Jan 28

Tech/Strength:

Thrusters

10-8-6-3-1-1-1

WOD:

15min AMRAP

10-Thrusters 75/55lb

10-SDHP 75/55lb

10-Burpees

10-Ab Matt sit ups

Jan 27

Tech/Strength:

Ring Dips

5-5-5-5

Todays WOD: For Time

1000m Row

15-Ring Dips

25-KB swings

35-Double Unders

45-Air Squats

Jan 26

Rest Day

Jan 25

Tech/Strength

Box Jumps

Todays wod

7 min. AMRAP Ladder

3, 6, 9, 12, 15, 18, 21, etc.

Box Jumps 24"/20"

Power Cleans 95lb/65lb

Jan 24

Todays wod:

Deadlift

5-5-5-5-5

Jan 23

Tech/Strength

Back Squat

10-5-5-5-5

Wod #1

Widowmaker

Wod #2

Shoulder Press

10-8-6-3-3-1-1-1-1

Kim still going strong at 36 weeks! :)

Jan 22

Rest Day

Sunday fun day!

How did you spend your day off?!

Jan 21

Tech/Strength:

Over Head (OH) Squats

10-8-6-3-3-3

WOD: For Time

Teams of 2

100-Pull Ups

200-Wall Balls

300-Push Ups

400-Double Unders

Jan 20

Tech/Strength

Deadlift

10-8-6-3-3-3-3

Todays wod

10-9-8-7-6-5-4-3-2-1

Box Jumps 24"/20"

SDHP 95lb/65lb

Ab Mat Situps

Jan 19

Tech/Strength

Cleans

Ring Dips

Todays WOD:

"Elizabeth"

21-15-9

Cleans

Ring Dips

Jan 18

Tech/Strength

Row

Todays wod

3 x 1000m rows for time

5-6min. rest between rows

Jan 17

Tech/Strength:

Mobility &

Wall Balls

Todays WOD:

5 -Rounds For Time

12- Wall balls 20/14

12-Toes 2 Bar

Jan 16

Tech/Strength

Handstands & Handstand Pushups

Wod #1

Split Jerk

10-8-6-3-1-1-1-1

Wod #2

Back Squat Widowmaker

Jan 15

Rest Day

A little peek at saturdays wod...

http://youtu.be/3nKdtVcmWLs

Jan 14

Tech/Strength

Cleans

10-8-6-3-1-1

Todays wod

5 Rounds for Time

5 Cleans 135/95lb

10 Burpees

15 KB Swings 53/35lb

20 Ab Mat Situps

25 Box Jumps 24/20"

30 Air Squats

Jan 13

Tech/Strength

"Barbell Complex"

3 Rounds of:

5 Ups & Downs

5 High Elbows Outside

5 Hang Snatch

5 OH Squat

Todays Wod

Hang Snatch

1-1-1-1-1

Power Snatch

3-3-3-3-3

Snatch

5-5-5-5-5

The Sport of Fitness..

http://youtu.be/YAu-ftOM3C8

Jan 12

Rest Day

Jan 11

Tech/Strenght

10-5-5-5-3-3-1-1-1-1

Todays wod

15min. AMRAP

5 Deadlift 225/145

10 Pushups

15 Double Unders

Jan 10

Tech/Strength

Handstand holds

Todays wod

30 Muscle ups For Time

Jan 9

Tech/ Strength

Back Squat

10-5-5-5-5

Wod #1

Back Squat Widowmaker

Max weight for 20 reps no racking

Wod #2

Death by Chinups

1 rep in 1 min, 2 reps in 2 min., 3 reps in 3 min. etc. until you've reached your max in a minute.

Jan 8

Rest Day

Abs stopped by with baby Jake and then she is off to South Africa to defend K2 title with Robyn Kime. See attached link

Good luck Abs! We'll be thinking of you during your race on February 16th! :)

http://www.dusi.co.za/news1207.html

Jan 7

Tech/Strength;

10-8-6-3-3-3-3

Todays WOD:

teams of 3

20-SDHP 95/65lb

Rowing

Rest

score = 5k row for time. Work

and rest intervals are determined

by time to complete 20 SDHP's

Jan 6

Tech/Strength

Turkish Get Up

Todays wod

"Supercross"

For Time

100 Burpee Box Jumps

Jan 5

Rest Day

Jan 4

Tech/Strength

Shoulder Press

10-5-5-5

Back Squat

10-5-5-5

Todays wod

18-15-12-9-6

Shoulder Press 95/65lb

Back Squat 95/65

Jan 3

Tech/Strength

Shoulder Mobility

Todays Wod

20 DU'ers

20 Toes to Bar

For Time

Jan 2

Tech/Strength:

6-rounds of "Barbell complex"

5-up/downs

5-high elbows outside

5-hang cleans

5-squat cleans

1-min rest

Todays WOD: 7min AMRAP

3-Thrusters 135/95lb

5-Hang Cleans 135/95lb

9-Deadlift 135/95lb