11/15/2010 WOD

Monday- 11/15/2010

 WOD- for time

part 1                                 part 2
21-15-9                             21-15-9
pull ups                             squats
press ups                           situps

1. warm ups
2. skill- back squat
3. WOD
4. cool down

Athletes of the day:

SK- not for time
Pam
Steph: 8:00 [45lb, DarkBlue+Yellow Band] / 3:13
Shann: 3:33 [25lb, DarkBlue Band] / 4:04
Rimma: 3:44 [25lb, DarkBlue Band] / 4:06
Tammy: 3:56 [25lb, DarkBlue Band] / 4:02

11/13/2010 WOD BLAKE

SATURDAY 

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

(We scale for those who need it)

warm up

skills

WOD

mobility and cool down

Athletes:

SMR
SW

WOD 11/10/2010- Max rounds and reps in eight minutes of:

WEDNESDAY 11.10.10

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Todays athletes times from the times version of WOD (work out of the day)

TMM  5rounds
SLW  5rounds
SH   5rounds +3 su : HSPU to 2 25+abmat
SJK  5rounds +7 su
PAM  6rounds
ANN  4rounds +4 kickups : HSPU -> KickUps
LISA 5rounds +4su : Assisted HSPU

11/09/2010 WOD

Tuesday Nov. 9th

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.
                                                                             

            








Athlete of the day!


Lisa-

Skill : wall ball

OHS- 25
FS 25
B- 25

time 10:21

11/06/2010 WOD-Complete as many rounds as possible in 12 minutes of:

11.06


warm ups - 10 min
skills 10 min
WOD- work out of the day

 Complete as many rounds as possible in 12 minutes of:
 35 pound dumbbell Thruster, 9 reps
 15 ft Rope Climb, 1 ascent (9 Pullups)




stretch: 10 min


Athletes:

TMM 10r
SLW 10r
Rimma 10r

11/02/2010 - "Barbara"

11.02
   "Barbara"
   Five rounds, each for time of:
   20 Pull-ups
   30 Push-ups
   40 Sit-ups
   50 Squats
   Rest precisely three minutes between each round.

Athletes:

     LISA 40:57
     SHL  30:12
     VSO  31:54
     SMW  31:29 RX

10/31/2010 Happy Halloween

10.31

 155 pound Squat Clean and Jerk, 30 reps
Athletes:

   SMR 3:24 15lbs
   SMW 4:30 65lbs junk knee




& Halloween night- After hour athletes:

-----------------------------
Rimma and Sherrill working on 100 sit ups for time..
----------------------------

10/23 & 10/24 WOD

10.23

 Seven rounds for time of:
 10 Wallball shots, 20 pound ball
 10 Pull-ups

                                                                                     



Todays athletes and times:
    SMW 6:03 RX

10.24
   21-15-9 reps of:
   225 pound Deadlift
   135 pound Overhead squat


Athletes:

     TMM 5:05
     SLW 5:03
     SMW 4:30 65lb

10/10/2010 WOD - "Tabata This!"

10.11
   "Tabata This!"
   Tabata Row
   Rest 1 minute
   Tabata Squat
   Rest 1 minute
   Tabata Pull-up
   Rest 1 minute
   Tabata Push-up
   Rest 1 minute
   Tabata Sit-up

   The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
   Tabata score is the least number of reps performed in any of the eight intervals.
   Unit for the row is "calories".


Athletes:     SLW 7 9 9 6 6
     TMM 8 10 7 6 6

10/07/2010

10.07
 21-15 and 9 rep rounds of:
 Left-arm Kettlebell snatch, 1.5 pood
 Right-arm Kettlebell snatch, 1.5 pood
 Pull-ups

Athletes:   LC  6:04                                                            
   CAM 15:00
   VSO 6:04
   PAM 8:46
   ANN 9:50

10/05/2010 WOD

10.05
 "Cindy"
 AMRAP 20
 5 Pullup
 10 Pushup
 15 Squat

Todays athletes:                                                    

   SLW 14r
   TMM 14r
   PK  10r
   ANN 13r

10/04/2010 WOD

10.04
 For time:
 95 pound Back squat, 50 reps
 15 ft Rope Climb, 5 ascents
 115 pound Back squat, 40 reps
 15 ft Rope Climb, 4 ascents
 135 pound Back squat, 30 reps
 15 ft Rope Climb, 3 ascents
 155 pound Back squat, 20 reps
 15 ft Rope Climb, 2 ascents
 175 pound Back squat, 10 reps
 15 ft Rope Climb, 1 ascent


todays athletes:

   SJK  15:26
   SSM   7:20
   SLW   7:48
   SLMW  4:26
   SMR   8:34
   PK    8:41
   VSO   5:54