Saturday, January 21, 2012 Hammerhead Team WOD

Hammerhead Team WOD
200 Kettle Bell High Pulls 2/2.5 Pood
160 Burpee Box Hops
120 Toes to Bar
80 Box Hops
40 Dumb Bell Thrusters
20 Minute Cap.

Friday, January 20, 2012 Fun Day Friday

Freddy’s Revenge
5 Rounds
5 Dead Lifts 275#/185#
10 Burpees
for time.

Thursday, January 19, 2012 This Saturday’s class 1/21 will be at 8am

Division I WOD I

4 Rounds
13 Kettle Bell Swings 2/1.5 Pood
13 Overhead Squats 115#/75#
13 Toes Through Rings/Toes to Bar
Rx has first chioce of Rings. Rx may do the AMRAP
of 7 Minutes. Everyone esle, 4 rounds for time.

Wednesday, January 18, 2012 Met-Con, Sike

5 Rounds
10 Power Snatches 95#/65#
20 Weighted sit up 30#/20#
30 Air Squats
for time.

Tuesday, January 17, 2012 Div II WOD

Division 2 WOD
Skill-Jerk
Strength-Dead Lift 3 X 3
50 Calore Row
50 Thrusters 55#/35#
50 Jumping chest to Bar Pull ups
for time.

Monday, January 16, 2012 Hammerhead WOD

skill-Overhead Squat
Strength-1 rep Max/Power clean
10 Minute AMRAP if you have any SCALE*
7 Minute if you RX
Chest to Bar Pull ups
Ring Push ups
Roll Back Box Hops
Men RX 12 Reps/Scale 10
Women RX 8 Reps/Scaled 10
Keep track of your rounds.

Saturday, January 14, 2012 1 minute ain’t so bad

3rounds work for 1 minute at each station
Power Snatch 75/55
Pullups
Row
Wall Walks
Situps
Rest

Friday, January 13, 2012 Your Call…

Pick 1

5min AMRAP
Squat Clean & Jerk 165/110
Or
3rds
10 - Front Squat 165/110
15 - Ring Dips
20 - Up Downs

Thursday, January 12, 2012 20 Min AMRAP

30 T2B
30 H. Power Clean 105/75
50 Double Unders (3 to 1 Singles)
40 Box Hops
40 Grasshoppers (L&R=2)

Wednesday, January 11, 2012 Crazy Talk

5 rounds for time
20 Kettle Bell Swings 1.5/1
20 Wall Balls 20/14
20 Burpees
***Please let us know if you are going to attend the Saturday Morning Class, thank you.***

Tuesday, January 10, 2012 Only 7 minutes

7 Minute AMRAP
3-6-9-12-15-18-21-24….
OH-Squats 95/65
Pullups
Start with 3 reps of each and go up 3 reps for each new round. Complete as many rounds as possible until the 7 minutes is up.

Monday, January 09, 2012 Main Site Goodie

Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups

Saturday, January 07, 2012 Teams Twisted

Teams
100 Dead Lifts 155#/105#
100 Kettle Bell Jacks 2/1.5 Pood
100 Turkish Get ups 40#/30#
100 Weighted Sit ups 40#/35#
4000 Meter Row, one person rows
one person works at a time. Once
row is finished, two people can work at a time.                                             

Friday, January 06, 2012 Weeks End

7 Rounds
10 Wall Ball 20#/14#
10 Pull ups
for time.