Skill: Burgener Warm-up
WOD
"Helen"
3 rounds of:
400m run
21 Kettlebell Swings (m:1.5 f:1)
12 Pull-ups
Post times to comments.
Attention Members: if you feel you're close to knocking someone off the board for the top five fastest time, you must let a trainer know before you start. Although we try to follow everyone, we can't watch everyone all the time, so we want a heads up to watch your performance very carefully and make sure your time is legit. With that being said, if a coach says, a rep doesn't count or tells you to do one more, do it! then talk about it after the WOD is over. Don't waste time talking about it during the workout.
Helen: Sub-7:00 (OPT) [wmv][mov] » Jan 17 07
Skill: Thruster
"Team WOD"
AMRAP in 25min.
400m Run
Thrusters (m:75 f:45)
Box Jumps (m:24 f:20)
Post reps to comments.
: Teams of 4. While one member runs the 400m, one will do as many reps as possible of thrusters and the other with box jumps. The last member will be resting. The rested member is on deck for the 400m run. Members must keep track of their rep number so they can pass it along to their partner. All members will yell out to the coach each time they hit 100 reps of either box jumps or thrusters.
Thruster tri-panel [mov][wmv]
Skill: Hanging Power Clean
WOD
AMRAP 20min
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pull
(m:95 f:65)
Post rounds to comments.
Hang Power Clean [wmv][mov]
Skill: Burgener Warm-up
WOD
5 rounds of:
15 Power Snatch (m:95 f:45)
400m run
Post times to comments
Note: I realize this will be heavy for a lot of the guys, but I try to always post for the elite, then everyone else just scales it down. So don't try to be a hero, or pig headed, make sure you use a weight that is indicative to your performance level and skill.
Burgener Warm-up [wmv][mov]
Skill: Burgener Warm-up
WOD
"Jakie"
1000m Row
50 Thrusters (45#)
30 Pull-ups
For Time:
Shelly and I wanted to thank everyone for all there help in moving everything around the gym. We couldn't of done it without you. It feels really good, to have such a strong community. We love you!
WOD
"Karen"
150 Wallball Shots (m:20 f:15)
For Time:
Karen, Jason Khalipa [wmv][mov] » May 13 10
"Team WOD"
(AMCAP IN 25min.)
Deck of Cards:
Hearts - Dumbbell Push Press (m:35 f:20)
Spades - Push-ups
Diamonds - Box Jumps
Clubs - Burpees
(A=15, K=13, Q=12, J=11)
"Dueces Wild" - Weighted overhead walk around the building (m:45 f:25) All members must walk together. NO DROPPING THE WEIGHTS ON THE GROUND. REST THEM ON YOUR FOOT IF NEED BE.
Skill: Power Clean
WOD
Power "Grace"
30 Power Clean and Jerks (m: 135 f: 95)
For time:
Power Clean [wmv][mov]
A lot of you have expressed interest in our flooring (interlocking matting). I am getting all new flooring and will be selling our old flooring on Craigslist. I will however give you guys first crack at it. So if you're interested in the flooring, let me know. We have whole pieces and cut pieces. We also have the edging to make straight edges. The whole pieces are roughly 90lbs and go for close to $60 a 3'x6' sheet. I will be selling them on Craigslist for $40 and will sell them to you for $30. I will give most of the cut pieces away, if that is all you'll need. This will be on a first come, first serve basis. Let me know if you're interested.
Skill:
Overhead Squat (1 rep max)
Max consecutive ring dips
WOD:
AMRAP 10min of:
10 Medball Cleans
10 Pushups
Post Overhead load, Ring dip reps and rounds to comments.
Note: For those that are having significant trouble on your overhead squat, you will be using the pvc against the wall and squatting down to a medball. This will be your time for practice and instruction. All others will have 15min to find your overhead max. Partner up with those that are around the same level as you.
Next Level Performance Competition:
Many of the men in our gym have expressed interest in competing in the next level Invitational August 14th. Unfortunately as a gym we are only allowed to send 8 men and 8 females. We will be using the results of today's workout (overhead squat/ring dips) to determine the 4 Intermediate members that will represent our gym. If you are one of our hopeful athletes, make sure to have a trainer watch your final OHS as well as you attempt for max consecutive ring dips, to ensure proper form and full range of motion. GOOD LUCK.
