Monthly Archives: February 2013

2/28/2013 WOD

For Time: 30 Squat Cleans 135/95# Rest 8 Minute AMRAP 4 HSPU 8 KB Swings 55/35# 12 Weighted Situps 25#

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2/27/2013 WOD

Skill Air Squats For Time 2 Rounds 100 Double Unders (250 Singles) 50 Chest to Overhead (95/65#) 25 Pullups

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2/26/2013 WOD

Snatch 2-2-2-2-2 Using 75% of your 2 rep snatch max complete 1 snatch and 1 OH squat every minute for 10 minutes

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2/25/2013 WOD

Max Sumo Deadlift Highpulls 5-4-3-2-1 For Time: 1000 Meter Row Then (with no rest) 3 Rounds of: 15 Toes 2 Bar 15 Deadlifts 205/155#

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Partner Paleo Results

The results are finally figured up and the results are as follows: The results for the largest percentage of Body Fat Loss are: 1. Terry 2. Jacque 3. Kevin 4. Sherri 5. Chelsey 5. (tie) Jennifer Greatest percentage of muscle … Continue reading

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2/22/2013 WOD

“Perfect 10” 10 Rounds 10 OH Squats 65/45# 10 Lunges (L/R=1) 10 SDHP 55/35# 10 Pushups 10 Back Ext. 10 Double Unders (singles x 4) 10 Situps 10 Push Press 65/45# 10 KB Swings 55/35# 10 Thrusters 65/45# 30 Minute … Continue reading

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2/21/2013 WOD

Skill – Power Cleans For Time: 5 Rounds 3 Power Cleans 185/135# 12 Pullups 25 Squats

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2/20/13 WOD

Skill – Pistols 4 Minute AMRAP 6 Ring Dips 6 Pistols (L/R =1) Rest 4 Minute AMRAP 8 K2E’s 8 Clapping Pushup 3 Rounds for time: 6 Burpees 8 Russian Twists 25# (L/R=1) 6 KB Presses 55/35# (L/R=1)

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2/19/2013 WOD

Skill Snatch 1 Snatch every 30 seconds for 6 minutes This is not for time – work on form. Catch in the squat position and hold for a few seconds For Time: 21-15-9 Power Snatch 115/75# Wallballs 20/14# Double Unders … Continue reading

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2/18/2013 WOD

TABATA Hang Power Cleans 95/65# Box Jumps 24/18″ Sit ups Calorie Row 30 Seconds of rest between each movement Score is total # of reps

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