Archive for July, 2012

WARM UP: PVC Shoulder Mobility and Snatch Practice

BUY IN:  The Bear Complex

STRENGTH: Power Snatch 1 RM

WOD:

Max rounds in 12 minutes
8x Front Squats 
8x Push-press (60% 1 RM)

Cash Out: 

2 min max sit ups

Dana keeping it moving.

Jonathan reaching into the tank.

Jarod looking comfortable, if not a little warm, under the weight.

 

 

WARM UP:  Push Ups and Lunges

BUY IN:  Lil Cindy 3 minutes

STRENGTH:  Sled Push x 3

WOD:  

For time
Partition work as necessary
100x Double unders
100x Sumo Deadlift High Pull (95,65)
100x Pull-ups

Cash Out: 

2 min  TGU Sit Up

WARM UP: Ultimate Stretch  

BUY IN:   Buddy Burpee Battle 1-8

STRENGTH: Power Cleans 4×5 @ 80%

WOD:

Max rounds in 12 minutes

5x Push-press (95#/65#)
10x KB swings (53#/36#)
15x Squats

 

Cash Out: 


FRIDAY AND SATURDAY “STUFF TO KNOW”

Posted: July 26, 2012 in Uncategorized

FIRST A LITTLE FUN:

So this gorilla walks into a bar. The gorilla slaps a $10 bill on the counter and says, “Give me a beer.”
Bartender figures what does a gorilla know? So he gives him the beer, but only gives him $1 in change. It’s a slow night, though, so the bartender figures he should make some conversation. “We don’t get many gorillas in here,” he says.
Gorilla says, “Yeah, well at $9 a beer I’m not surprised.”

FRIDAY:  It’s the Silverback Buffet where you can catch up on that workout that was on your off day or perhaps attempt the bonus.

SATURDAY:  7:00 am FUN de MENTALS, if your new this is where you need to be so that we can get you plugged all the way into the workouts.  this will last two hours and you are welcome to stay for the 9:00 am WORKOUT  different from what we do the rest of the week, it’s always a good time.

THE NEW BATCH OF BOOKS IS IN!!!!

 

WARM UP:  Run & Skip

BUY IN:  Mile Relay

STRENGTH:  Sled Push x 3

WOD:  

Ground to Overhead  x 1  @ 3/4 bodyweight

every 30 sec until unable or unwilling to continue

Cash Out: 

2 min  TGU Sit Up

HEY Y’ALL STRACK’S  IS HOSTING A BIG EVENT TONIGHT SO IF WE COULD ALL PARK ON THE OTHER SIDE OF THE BUILDING IT WOULD MAKE IT ALL RUN MUCH SMOOTHER.  

WARM UP:  Push Ups & Lunges

BUY IN:  Bear Complex 3 min

STRENGTH:  Power Clean x 1 RM

WOD:

Max rounds in 9 minutes
3x Deadlifts (365#/240#)
6x Push-ups
9x Squats

Cash Out: 

4 sets Near Max x Pull-ups

WARM UP: Ultimate Stretch  

BUY IN:   Box Jump Gauntlet

STRENGTH: Handstand and Push Ups

WOD:

 Rahoi

12 Min AMRAP
12 x Box Jump (24/20)
6 x Thrusters (95/65)
6 x Bar-facing burpees

Cash Out: