Archive | March, 2013

Friday’s WOD!

Buy In: 

MOBILITY…trap/ball, hip/band

20 good mornings with bar

 

Wendler: Deadlift

Skill: Clean and Jerk

 

WOD:

3 C&J

3 T2B

6 C&J

6 T2B

9 C&J

9 T2B

12,12…15,15

7 Min AMRAP

 

Cash Out:

Mobility

 

Don’t forget…Baseline/Weight/Measurement Saturday from 10-11:30, bring snacks and stick around for the Open!

Open heats start at 12…come out and cheer on what is bound to be a great WOD!

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Thursday’s WOD

Buy-In:

10 OHS

10 Pass Throughs

10 Front Squats

10 Pass Throughs

10 Back Squats

10 Pass Throughs

 

WOD:
Baseline

500 m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

Choose 3 from this list to complete:

50 DU’s

30 Box Jumps (24/20)

30 Kettlebell Swings (50/35)

3 Rope Climbs

15 Ring Dips

5 Muscle-ups

15 Snatch Balances

10 HSPUs

20 Medball Cleans

You will have 50 min to complete all work, in any order (after a 10 min warm up).

 

As of now there are 8 Paleo Challengers signed-up for tomorrow. It is our hope that although you will have your score/measurements complete you will still come hang out Saturday!!

If you were really counting on those last two days to make a drastic gain or lose, let us know…we’ll see what we can work out ;)

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Date Night!

Buy in:  

Mobility…2 min each side ball/subscap and glutes

10 squats
10 adductor stretch
10 mountain climbers
10 pass throughs
10 Sotts press PVC
10 good mornings

Wendler: Strict Press

Burgener warmup/Snatch Instruction

WOD:

“Randy”
75 Power Snatches (75-55)

Cash out:  

30 sec. hollow rocks
30 sec. side plank
30 sec. hollow rocks
30 sec. side plank
30 sec. hollow rocks

 

Couple reminders:

Saturday is our last day of the Paleo Challenge…come get your post measurements/weight/baseline between 10 and 11:30…bring a snack and stay for the Open at noon!

Open competitors…we will not be running heats on Sunday, so make sure you can get it in before that!  Preferably in our heats Saturday starting promptly at noon

Also…in celebration of all of the hard work put in during the open we’ll be having a carry-in party after 13.5!!  Bring your family, some food and relax after 5 weeks of pushing hard!  We’ll make sure to provide some sort of meat so there is plenty to refuel after the WOD!  Everyone is welcome…not just competitors!!

 

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Tuesday’s WOD

Buy-in: 
15 Pass throughs
15 OHS
15 Jumping Jacks
15 Jumping squats
3 Rounds
Skill: Pull-ups
5×3 Strict Pull-ups
WOD:
2 Pull-ups
2 Roll-outs
2 Lateral burpees
4 Pull-ups
4 Roll-outs
4 Lateral burpees
6 Pull-ups
6 Roll-outs
6 Lateral burpees
8,8,8…10,10,10…10 min AM(reps)AP
Cash Out:
Tabata Push-ups!
Paleo Challengers: Don’t forget this Saturday is our final weigh-in/measure-in and redo of the baseline…come between 10 and 11:30 and get your work done…then stick around for the Open competition at noon!  Feel free to bring one of your favorite Paleo dishes/snacks you found during the past 6 weeks and celebrate your awesome accomplishments!
Open competitors: we will not be running heats this Sunday, so everyone needs to be judged by Saturday afternoon…stay home Sunday and have a wonderful relaxing day with your families celebrating Christ’s resurrection!
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Monday’s WOD

Buy In:

Pick your pain mobility

10 pass throughs

10 iron cross
10 scorpions
10 roll to v-sits
10 TGU’s (light weight)

Wendler: Back Squat

 

WOD:

1 min max HSPU
1 min rest
1 min max Air Squats
1 min rest
1 min max DB Push Press
1 min rest
1 min max Box Jumps (24/20)

3 Rounds

 

Cash out:  100 mason twists for time

 

 

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