WOD
A. Deadlift 1-1-1-10
B. 6 Rounds For Quality
30 Sec Weighted Lunge
30 Sec Rest
C. For Time:
150KBS 2/1.5p
5 Burpees EMOTM
D. 100 Hollow Rock
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Why Health Integrity Matters, or The Power of Being Honest with Yourself
Monday April 1, 2013
WOD
A. Deadlift 1-1-1-10
B. 6 Rounds For Quality
30 Sec Weighted Lunge
30 Sec Rest
C. For Time:
150KBS 2/1.5p
5 Burpees EMOTM
D. 100 Hollow Rock
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Why Health Integrity Matters, or The Power of Being Honest with Yourself
Thursday March 28, 2013
WOD
A. Front Squat 3-3-3
B. EMOTM 5 Minute
6-10 T2B
C. For Time:
50 Double Unders
21 Burpee Box Jump 24/20
50 Double Unders
15 Burpee Box Jump 24/20
50 Double Unders
9 Burpee Box Jumps 24/20
50 Double Unders
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COMING SOON!!!
Wednesday March 27, 2013
WOD
A. Handstand/HSWalking 15 Minute
B. Max Weighted Pull-up 15 Minute
C. 21-15-9
Push Press 70/50kg
Back Squat 70/50kg
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WATCH THIS SHIT!
Tuesday March 26, 2013
WOD
A. Snatch
B. OHS 2 Attempts Max Reps 60/45kg
C. 10 Minute AMRAP
10 ALT D.B. Snatch 55/35
10 Pull-Ups
D. For Time
100 Sit-Ups
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Monday March 25, 2013
WOD
A. Power Clean + 3 Push Press
B. 6 Minutes EMOTM
8-12 Push-Ups
C. 4 Rounds For Reps
1 Minute Max KBS 24/16kg
1 Minute Max Shuttle run 10m back and forth
1 Minute Rest
Friday March 22, 2013
WOD
A. Hang Snatch + OHS
B. 5 Rounds For Quality
30 Sec Wall Ball
30 Sec Rest
C. 10 Minute AMRAP
15 KBS 1.5/2p
10 Slam Ball
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Julie Foucher 256 Reps 13.3
Thursday March 21, 2013
WOD
A. Back Squat 5-5-5
B. 5 Rounds For Quality
40 Sec Double Under
20 Sec Rest
C. 2 Rounds For Time
15-12-9
Pull-Up
Box Jump 30/24"
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Dear Mark:
Brain Caloric Expenditure,
Muscle Preservation, Potassium,
and Iron Supplements
Wednesday March 20, 2013
WOD
A. Clean & Jerk
B. Death By Clean & Jerk 70/50kg
Min 1 - 1 Clean & Jerk
Min 2 - 2 Clean & Jerk
Min 3 - 3 Clean & Jerk
Min 4 - 4 Clean & Jerk
Min 5 - 5 Clean & Jerk
... How Far Can You Go!
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Tuesday March 19, 2013
WOD
A. Gymnastics/Kettlebell
B. 2 Rounds For Quality
30 Sec KB Snatch RH
30 Sec Rest
30 Sec Pistol RL
30 Sec Rest
30 Sec KB Snatch LH
30 Sec Rest
30 Sec Pistol LL
30 Sec Rest
C. 500M Row
D. 100 Push-Ups
E. 150 Double-Unders
F. 100 Hollow Rocks
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Monday March 18, 2013
WOD
A. Deadlift 3-3-3
B. 5 Rounds For Quality
30 Sec Weighted Lunge
30 Sec Rest
C. For Time:
30-20-10
Burpee
Wall Ball
Pull-Up
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Friday March 15, 2013
WODA. Gymnastics
B. T2B Practice 10 Min
C. "Ring" Lynne
5 Rounds Max Reps
Max Ring Push-Up
Max Ring Pull-Up
*rest as needed between rounds
How Simplifying Your Life Can Help You Refocus on What’s Important
Thursday March 14, 2013
WOD
A. Strict Press 1-1-1-5
B. 15 Box Jump EMOTM 5
C. 10 Min AMRAP
3 TGU
7 HSPU
3 Burpees
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Crossfit O-Town 13.1
Wednesday March 13, 2013
WOD
A. Back Squat 1-1-1-10
B. "Isabel"
For Time:
30 Snatches 60/45
C. "Tabata"
Slam Ball
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Tuesday March 12, 2013
WOD
A. Snatch + OHSx5B. 2 Wall Walk EMOTM 5 Min
C. For Time
40 Squats
30 KBS 2/1.5p
20 T2B
35 Squats
25 KBS 2/1.5p
15 T2B
30 Squats
20 KBS 2/1.5p
10 T2B
25 Squats
15 KBS 2/1.5p
5 T2B
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Week One in the Books
Monday March 11, 2013
WOD
A. Squat Clean Thruster
B. 5 Round For Reps
30 Sec Double Under
30 Sec Rest
B. 15 Min AMRAP
30 Wall Ball
20 Pull-Up
10 Pistols
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ATHLETES “HOW TOUGH ARE YOU?”
Saturday March 9, 2013
WOD
A. Coach's Choice
B. Opens WOD Start @ 11:30
Brett and Tara Getting Down Otown Style!!!
Friday March 8, 2013
WOD
A. Strict Press 3-3-3
B. 5 Rounds For Quality
30 Sec Inch Worm
30 Sec Rest
B. 2 Rounds For Reps
1 Min Row(cal)
1 Min Rest
1 Min GHD Sit-Up
1 Min Rest
1 Min Pull-Up
1 Min Rest
1 Min Double Under
1 Min Rest
1 Min KBS 1.5/1P
1 Min Rest
1 Min Wall Ball 20/14lb
1 Min Rest
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Extrinsic and Intrinsic Rewards, or What Really Motivates You to Be Healthy
Thursday March 7, 2013
WOD
A. Gymnastics
B. 8 Minute Practice
L-Hang
(accumulate as much time
as possible in the L)
C. 12 Minute AMRAP
1-2-3-4-5-6...etc
HSPU
Box Jump 30/24"
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Wednesday March 6, 2013
WOD
A. "THE BEAR" Complex
5 Rounds
(add weight each round)
Clean +
Front squat +
Push Press +
Back Squat +
Push Press
x7
B. 5 Minute AMRAP
Double-Under
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Paul Anderson
Tuesday March 5, 2013
WOD
A. Snatch
B. OHS 2-3 Attempts Max Reps 60/45kg
C. "Fight Gone Bad" 3 Rounds For Reps
Wall-ball 20lb
Sumo deadlift high-pull 35kg
Box Jump 20"
Push-press 35kg
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Monday March 4, 2013
WODA. Back Squat 3-3-3
B. 10 Ring Row EMOTM For 6 Minutes
(Quality)
C. 12 Minute AMRAP
10 HR-Burpees
25 KBS 1.5/1p
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This is the video that goes with the
"NO NO NO" poster on the wall at the gym.
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