Wednesday, March 25, 2009

Tuesday, March 24, 2009

Wednesday WOD -- Deadlift

Dead lift

3-3-3-3-3

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Tuesday -- Practice

See you there. Time to focus on the Pac Coast!

Sunday, March 22, 2009

Monday WOD --Cleans and Pushups

5 Rounds:
10 Hanging Cleans - 95 pounds
15 Push ups

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Wednesday, March 18, 2009

Wednesday WOD -- AMRAP

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thruster Demo
Power Clean Demo
Sumo Deadlift High-pull (not the best video ever, but you should be able to get the lift)

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Monday, March 16, 2009

Monday WOD -- 30-20-10

For time do 5 rounds of:

30 bodyweight squats
20 push-ups
10 deadlifts (185lbs)

Please use good form and full range of motion for all exercises!

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Tuesday, March 10, 2009

Wednesday WOD -- Barbara

5 rounds of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3 minutes in between rounds

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Sunday, March 8, 2009

Monday WOD -- Nancy

Nancy

5 rounds for time of

400 M Run

15 Overhead Squats 95 lbs


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Tuesday, March 3, 2009

Wednesday WOD -- 800m

4 Rounds of:
800m run
Rest as needed in between rounds. Post times for each 800m run.

Tuesday -- Practice

Great job to the guys who came out to practice yesterday. The extra work will make a big difference.

Sunday, March 1, 2009

Monday WOD -- Painstorm

As Many Rounds As Possible (AMRAP) in 30 Mins:

5 Snatch Grip Deadlifts
5 Hang Power Snatch
5 Overhead Squats
5 Behind the neck Push Press

use a barbell equaling 1/2 bodyweight

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