Friday, November 23, 2012

Turkish Get-ups, Pull-ups, Box Jumps


Our after faces.

Warmup (10’)
Burgener WU

Skill (5’)
Levers
Strength (10’)
  • Shoulder Press [ wmv]
WOD
4 rounds for reps
  • Turkish Get-up II [wmv][mov]
  • Pull-up
  • Box Jump [ wmv] step down
  • Rest
Stretching (5’)

MWOD (10’)-  


Wednesday, November 21, 2012

Lunges, Wallball, Double Unders, Burpees

 Meg, Julie and Kirsten throwing down in the WOD.

KStar WU

Strength:
Back Squat

WOD
For time:

  • 30 Lunges
  • 30 Wallballs
  • 30 Double Unders
  • 30 Burpees

MWOD
Roll out Calves


Friday, November 9, 2012

Box Jumps, Slam Ball, Ring Push-ups

 Julie throwing down with one of the new slam balls.


Jumprope



Burgener WU
Bench Press



WOD
AMRAP 15’

  • 15 box jumps 
  • 10 slam balls
  • 5 ring pushups


MWOD
  • Couch
  • Banded Squat


Sunday, November 4, 2012

Fran, TGU, Slamball

The week at the Houghton gym:


Richard warming up on jumprope.


 Fran? No trouble at all!



Row, Pushups

October 25:

At CF 906:

WOD
For time:

  • 500m Row
  • 30 Push-ups
  • 1000m Row
  • 20 Push-ups
  • 2000m Row
  • 10 Push-ups
The original WOD had bodyweight bench press. Holy cats!


October 24:

At CF 906:

WOD
21-15-9 
  • Sumo Deadlift Highpull
  • Lateral jump over a bar
(originally many more reps.)