8/31/12

For time:
75 Power Snatch @75/55

*On your way to completing, do 5 burpees every minute
on the minute.

8/30/12

Skill:  Toes to bar / Hanging knee raise; 10 minutes.
*beginner works on just getting their knees up to their chest without
swinging their legs.
**everyone else work on kipping toes to bar.

then:

For time:
Run 400m
25 Ring dips
Run 800m
15 Ring dips
Run 1600m
10 Ring dips

8/29/12

Strength: Push Press
15 minutes to establish 3RM.


then:

Amrap of:
3 Thrusters @75/55
6 Mtn. climbers
9 KBS @53/35
*3 minute rounds/ 1 minute rest x 5 cycles

8/28/12

Skill: Double under practice for 10 minutes.

Then:

Double unders  40-30-20-10-5
Abmat sit ups   40-30-20-10-5
Pull ups              6-9-12-15-18

8/27/12

Come and celebrate the birth of the Bakers' son, Joseph Hudson Baker, by coming in and lifting lots of heavy stuff!

Skill/strength: Snatch practice for 10 minutes. Based on your current level and understanding
of this movement will determine how much weight used. Keep the weight to where you
can maintain good form.

then:

"The Incredible Hulk"
20 min. Amrap of:
5 Deadlift @115/75
5 Hang power clean
5 Front squat
5 Push press
5 Back squat

8/24/12

Skill: Over head squat with PVC or empty bar for 10 minutes.
Your current skill level will determine which of these you use and is Coach's discretion.
Practice keeping implement in the frontal plane; directly over your spine.
Locked elbows, shoulders shrugged, midline stable and weight on your heels.

then:

7 RFT of:
5 Ring dips
10 SDHP w/KB @53/35
15 Abmat situp

8/23/12

Skill: Ring dips practice for 10 minutes
 Learn static hold. Practice banded dips, strict or kipping. Depending
on your current skill.
Bar dips are acceptable for those unable to hold a static position
on rings. 

then:

Max rounds in 8 minutes of:
3 Power Clean & jerk @95/65
7 box jump 24/20

*rest 2 minutes

Max rounds in 5 minutes of:
Sprint 100m
21 dbl. unders

*rest 1 minute

Max rounds in 3 minutes of:
Burpees

8.22.12

15 Min to find 1RM Back Squat

then

10 Min AMRAP:

15 Squats
20 KB Swings (53/35)
30 Lunges (total)

8.21.12

10 Min Handstand Work


3 RFT:

Run 800m
12 Deadlift (135/95)
24 HSPU

8.20.12

"Fran"

21-15-9:
Thrusters (95/65)
Pull Ups

*Everyone will have a partner to judge this wod. There will be standards that the judge MUST uphold. All thrusters will be both proper depth at the bottom, as well as fully locked out in the frontal plane at the top (head through and arms locked). All pullups will begin at fully locked out hanging at the bottom, and the chin must reach above the bar at the top.

** You and you partner will take turns judging each other (unless your judge is a coach). Once your partner is finished, allow them to recover before you begin your attempt.

*** You must no rep your partner if they fail to achieve the proper range of motion. Count out loud so they can hear where they are in the wod. If you no rep them, say it loud and clear.

8.17.12

15 min to find max Deadlift

then

10-9-8-7-6-5-4-3-2-1:
Deadlift (135/95)
ABMAT

8.16.12

For Time:

Run 400m
25 Box Jumps
25 HSPU
Run 800m
rest 3 Min
200 Doubleunders

*subtract 3 min for score

8.15.12

For time:
20 Min AMRAP:
1 Clean & Jerk @ 80% of 1RM
5 Burpees
7 KB Swings (70/53)

2 C & J, etc.

Increase C & J by one rep every round. Score is highest C & J reps completed. (i.e. Clock ends on the 10th round = 9 C & J completed.)

8.14.12

10 Min Pull Up Practice

5 RFT:
Run 400m
15 Pull Ups
15 Wall Ball
30 ABMAT

8.13.12

10 Min Power Snatch Practice
(focus on set up, bar path, speed through middle)

15 Min AMRAP:
5 Power Snatch (from Ground)(95/65)
10 HR Push Ups
15 Squats

8.10.12

8 Min AMRAP:
10 Push Press (95/65)
10 HR Push Ups

rest 2 min

10 Min AMRAP:
5 Pull Ups
10 KB Snatch ea. arm (20 total)(53/35)

8.9.12

For Time:

20 Burpee-Tuck Jumps
40 Box Jumps
60 Doubleunders
Run 1 Mile
60 Doubleunders
40 Box Jumps
20 Burpee-Tuck Jumps

8.8.12

15 Min Clean Practice

then

21-15-9:

Power Clean (135/95)
Hand Stand Push Ups

8.7.12

4 Min Max Doubleunders

rest 1 min

4 Min Max Burpees

rest 3 min

8 Min AMRAP:

5 Deadlift (185/135)
10 4 Count Mountain Climbers

8.6.12

For Time:
Run 200m
30 KB Swings (53/35)
30 Goblet Squats
Run 400m
20 KB Swings
20 Goblet Squats
Run 800m
10 KB Swings
10 Goblet Squats

31 Heroes

8.3.12

3 Min AMRAP:
KB Swings (53/35)

2 min rest

5 Min AMRAP:
3 HSPU
10 Squats

2 min rest

7 Min AMRAP:
5 K2E
10 Plate Press (45/25)

8.2.12

3 RFT:

Run 400
40 Walking Lunge Strides (total)
30 ABMAT
20 HR Push Ups
10 Burpees