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Archive | October, 2013

Thursday October 31, 2013

Workout of the Day:
Take 10 to 12 minutes to establish a 1 rep max front squat
Then:
“Jackie”
For time:
Row 1000 meters
50 Thrusters 45/35
30 Pull-ups

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Wednesday October 30, 2013

Reminder: There will be a mobility class today, Wednesday October 30 from 4:45-5:30 p.m. Come and get mobilized!
Workout of the Day:
Strength:
5 Heavy Sets of: Touch and go Power Clean x 2 reps (reps have to be performed unbroken)
Metcon:
5 Rounds for time:
Run 200 meters
20 Push ups
10 Toes to Bar

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Tuesday October 29, 2013

Workout of the Day:
Front squat 3-3-3
Heavyish, as a warm up for:
“F-R-A-N”
21-15-9 reps for time of:
95/65 pound Thruster
Pull-ups
Endurance Wod:
Run 4 x 400 meters
Rest 2 minutes between efforts.

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Monday October 28, 2013

Reminder: Today’s workout is dedicated to Barbell for Boobs for Cayman! All money donated will go to the Cayman Cancer Society. Don’t forget to wear your pink!!!
Workout of the Day:
“Grace”
For time:
Clean and jerk, 30 reps (135/95)

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Saturday October 26, 2013

Workout of the Day:
In teams of two, with one partner working at a time, each partner must complete the following:
5 Rounds of:
Squat clean, 6 reps (135/95)
Toes to bar  9 reps
Burpee 12 reps
After each partner completes five rounds, both partners will run 400 meters, relay style.

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Friday October 25, 2013

Workout of the Day:
15 Muscle ups (sub is 20 pull-ups and 20 push-ups)
30 Double-unders
20 Thrusters (95/65)
30 Double-unders
20 Handstand Push-ups
30 Double unders
20 Kettlebell swings (53/35)
30 Double-unders
20 Box jumps (24/20)
30 Double-unders

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Thursday October 24, 2013

Workout of the Day:
Back Squat 2-2-2-2-2-2
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
20 Sit-ups
Endurance Wod:
Run or row 5000 meters.

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Wednesday October 23, 2013

Workout of the Day:
Complete as many rounds as possible in 15 mins of:
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

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Tuesday October 22, 2013

Workout of the Day:
Three rounds for time:
400 meter run
10 Front squats (135/95)
15 Burpee pull-ups
Endurance Wod:
Five rounds for time:
Row 500 meters
15 lateral Burpees over the rower

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Monday October 21, 2013

Workout of the Day:
“Diane”
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups

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