Workout Of the Day (Friday January 27, 2012)
| Technical: | 4 x 3 Thrusters |
|---|---|
| For Time: | 3 Rounds of:
15 Pull-Ups 15 Dead Lifts (225/155) 15 Box Jumps |
| Stabilization: | 100 Sit-Ups |
| Details: | 270 Double Unders
Tonight is Ladies’ Night at 6:45. There are still a few openings for those of you that would like to come but haven’t registered. |
Workout Of the Day (Thursday January 26, 2012)
| Technical: | 5 x 2 Back Squats |
|---|---|
| For Time: | Four Rounds of:
10 Plate Burpees 15 Wall Ball 200 m Run 25 Double Unders |
| Stabilization: | 100 KB OH Alt. Leg Lunges |
| Details: | No worries about the double unders today for post WOD… This is a simple WOD, you can always push another rep, just keep composure for double unders, it’s a fast moving sprint WOD today, get after it!
Happy Training |
Shirts are in for Ladies’ Night
Those of you that ordered shirts for Ladies’ Night, the shirts are in! If you still haven’t registered for Friday, please do A.S.A.P.!
Workout Of the Day (Wednesday January 25, 2012)
| Technical: | 4 x 4 Clean Pulls |
|---|---|
| For Time: | “Ursula”
75 Power Clean and Jerk (95/65) |
| Stabilization: | 50 Toes to Bar |
| Details: | 250 Double Unders |
Workout Of the Day (Tuesday January 24, 2012)
| Technical: | 4 x 3 Front Squat Jerks |
|---|---|
| For Time: | Five Rounds of:
5 Thrusters (135/95) 12 KB Swings (70/55) 400 m Run |
| Stabilization: | 6 x 10 Secs L-Sits |
| Details: | 240 Double Unders over the course of today. With doing all these double unders, ensure you are rolling out your calves on the foam rollers at the gym! If you have questions as to how, please ask!
Post thoughts to comments |
Workout Of the Day (Monday January 23, 2012)
| Technical: | 5 x 5 Hang Power Cleans |
|---|---|
| For Time: | Five Rounds of:
7 Power Clean to Overhead (135/95) 9 C2B Pullups 11 Box Jumps (30″/24″) |
| Stabilization: | 100 Air Disc Squats |
| Details: | 230 Double Unders
Post thoughts to comments |
Monday morning
Classes are packed at the 8:30 and 9:30 at 15 people… The 10:30 only has 3 signed up…
Workout Of the Day (Friday January 20, 2012)
| Technical: | 4 x 5 Front Squats |
|---|---|
| For Time: | Four Rounds of:
10 Thrusters (115/85) 15 Pull-Ups 300m Row |
| Stabilization: | 100 Sit-Ups for Time |
| Details: | 200 Double Unders |
Workout Of the Day (Thursday January 19, 2012)
| Technical: | 3, 2, 1, 1, 1 Split Jerks |
|---|---|
| For Time: | From the 2012 OC Throwdown “Floater WOD”:
15, 12, 9 of: KB Swings (70/55) Burpees Over Hurdle (Do not need open up the hips nor clap overhead…) Then take a mandatory 2 min break to follow up with a 12, 9, 6 of the same thing… |
| Stabilization: | 100 KB Seated Twists |
| Details: | 190 Double Unders
This WOD is an all out max effort sprint! Chad A. from RCF got 5:49 on this WOD including the 2 minute rest period… That’s your target! |