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WOD

10
Jul

Tuesday 120710

*Schedule changes for this weekend*
Any class times not listed will be considered cancelled
Friday:  6am/10am/12pm
Saturday:  10am(advanced only class)/11am/12:30pm(free class)
Sunday:  12pm(Kids class)
Monday:  6am/4:45pm/5:45pm/6:45pm

You know how we ALWAYS tell you guys to have “fast elbows” during cleans… Well here is a broken wrist due to NOT getting the elbow around and in front of the knee fast enough. It happens around the last few seconds of the clip. This is a lot of rehab for this guy…Please, don’t be another statistic.

[vimeo]http://vimeo.com/44998178[/vimeo]

 

WOD 120710

*The Back Squats are based off of YOUR THREE REP MAX – please follow the link.

Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

-then-

“Angie”
For time:
100 pullups
100 pushups
100 situps
100 squats

10
Jul

Tuesday Masters

SWIMMING WORKOUT!!!
This is not limited  to masters to please, if you wanna go pool side go join!
MASTERS WOD 120710

Warm Up: 
3 rounds
25 yards (three lengths of the pool) You may use the free style/breast stroke/side stroke/running laps in the pool/kicking with kick board
10 air squats
5 push ups
3 burpees

Review/skill
This is the first swim event of the summer season so we will use this activity as a “sea” where we are all at type assessment. Those with no history in the pool are still welcomed to join us, and can either run laps in the water or use the kick-boards.

WOD:
Masters:                                                           Younger:

25 air squats                                                    50 air squats

25 yard flutter kick                                         50 yard flutter kick

10 push ups                                                     25 push ups

25 yard freestyle arms only no kick.           50 yard freestyle arms only no kick.

5 burpees                                                         15 burpees

25 yard swim                                                   50 yard swim

 

All swimmers may choose to use the freestyle stroke/breast stroke/side stroke/kicking board or running laps in the pool for there last reps.

Location:  Fairmont Pool 7929 West Northview (Just off Cole Road behind Fairmont JHS)

Price:  $3:50

Time:  I will be there by 5:30 PM and would like to start the WOD by 5:45 PM.  We only have access to the pool until 6:45 PM.

Stretch

9
Jul

Kids monday

Warm up:
3 Rounds
2 Cartwheels -> Run 50 m -> 5 Sit ups -> 5 Squats -> 5 Vertical jumps
Skill work:
Kettlebell Work
WOD:
AMRAP in a given amount of time of
3 Pull ups
6 SDHP
9 Squats
12 Mountain climbers
Game!

8
Jul

Sunday Kids

Warm up:
Plank Relay
Team lines up in Plank position 10 ft from a cone. The first person jumps up, runs around the cone and then assumes plank position at the other end of the line. The line inches its way across the room one runner at a time until all team members have run 3 times.

Skill work:
SDHP

Wall Sits

WOD:
21-15-9 or 15-12-9 Reps of:
Squats
Tuck jumps
Do 3 forward rolls between rounds

Game!

 

6
Jul

Friday 120706

20120705-203938.jpg
Caption contest!

15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk).

-then-

“Donkey-Kong”

3 rounds for time of:

5 Deadlifts 315/225#
10 HSPU (Regionals Standard)
20 Lateral Over-the-Box Jumps 24/20″