4.2.13 WOD
A. Overhead Squats 3-3-3-3-3 B. 21-15-9 reps for time of: Pull-ups HSPUs
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4.1.13 WOD
“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010…
3.31.13 Open Flor
*If you have yet to complete Workout 13.4, you will have an opportunity to do so Today at 10:30 class!!! Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at…
3.30.13 WOD
CFG Paleo Challenge Benchmark #2 “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop…
3.29.13 WOD
Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk (135/95) 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If…
3.28.13 WOD
Snatch Progression (PVC or Empty Bar): 10 x OH Squat 3 x Down/Up Shrug 3 x High Pull 3 x Muscle Snatch 3 x Snatch Drops – Power 3 x Snatch Drops – Parallel 3 x Snatch Drops – Full Squat 3 x Hang Snatch (Hips) 3 x Hang Snatch (Knees) 3 x Snatch (Shins)…
3.27.13 WOD
A. Run 1 mile-For time (map) B. Deadlift 5-5-5-5-5 A little inspiration for 13.4…..
3.26.13 WOD
A. Press 3-3-2-2-1-1 Attempt to find a new 1 rep max in 20 minutes Rest 2-3 minutes b/w sets B. Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65…
3.25.13 WOD
A. Empty Barbell Progression: 3 x Down/Up Shrug 3 x High Pull 3 x Muscle Clean 3 x Hang Power Clean (from hips) 3 x Hang Power Clean (from knees) 3 x Power Cleans (from shins) B. For time: Row, 1000 m 30 Power Cleans, 135/95 lbs (Demo) 50 Burpees Announcements: Kettlebell Kitchen is taking…
3.24.13 Open Floor
If you have yet to complete Workout 13.1, you will have an opportunity to do so Today at 10:30 class!!!