Tuesday January 14, 2014

WOD

A. Weighted Chin-Up 5-5-5-3-3-3-1-1-1

B. 10 Rounds For Reps
1 Minute 5 OHS 45/60 AMRAP Wall Ball
1 Rest

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Organic, Cage-Free, Free-Range or Pastured... Sorting Through the Confusion on Egg Labels

Monday January 13, 2014

WOD

A. Power Clean + Push Press

B. 10 Minute AMRAP
5 Pull Up
10 Push Up
15 Squats
4 Burpees at the start of each Minute

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WOD

A. Back Squat 70% x10x3sets

B. For Time:
   100 Double Under
   40 Burpees
   30 Pull-Ups
   100 Squats
   40 Wall Ball
   30 T2B

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This is the beginning of a 13 part series HQ did awhile ago, I loved it then and still do now!...If you haven't watched it I suggest you do, we'll post one every Friday.

Thursday January 9, 2014

WOD

A. Gymnastics

B. 20 Minute AMRAP
   5 TGU (RH)
   15 KBS
   5 TGU (LH)
   15 KBS

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Wednesday January 8, 2014

WOD

A. 2 Position Clean (Top Down)

B. EMOTM 16 Minutes
Odd Min 6 Hang Squat Clean 70/50kg
Even Min 12 Strict Ring Dips

C. 2 Minutes AMRAP Wall Ball

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Tuesday January 7, 2014

WOD

A. Front Squat 5-5-5-5-5 (ascending weight)

B. 12 Minute AMRAP
   2 Burpee
   2 Pull-Up
   4 Burpee
   4 Pull-Up
   6 Burpee

6 Pull-Up

8 Burpee

8 Pull-Up

...you get the idea go as far as possible

Dear Mark: New Year’s Resolution Edition

Monday January 6, 2013

WOD

A. 3 Position Snatch (Top Down)

B. "Fight Gone Bad!"

Three Rounds for Reps

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 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.

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Friday January 3, 2014

WOD

A. Back Squat 65% x12x3sets
*yes we are starting a little Squat Cycle

B. 3 Rounds For Quality
   Min 1 Row 11Cal
   Min 2 12 Wall Ball
   Min 3 13 T2B
   Min 4 14 Plyo Push Up
   Min 5 15 Box Jump 24/30"

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