20131112

9 & 10 am - 12 Days of Christmas v2
For time:
1 back squat
2 pull ups, 1 backsquat
3 tuck jumps, 2 pull ups, 1 backsquat (follow this rep scheme for the rest)
4 push press
5 wall balls
6 jumping lunges
7 supermans
8 burpees
9 situps
10 box jumps
11 push ups
12 kettlebell swings

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20131113

1 min max of each:
Jumping pullups
Tire flips (in partners)
Kettlebell swings
Situps
Medicine ball cleans
Squats
Burpees
Rest 1 min then repeat all movements

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20131030

21-18-15-12-9-6-3 push press & burpees

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20131010

9:30 a.m.

Find max front squat
Find max shoulder press
6 min AMRAP ladder: choose your favourite movement, your least favourite movement, and one movement you want to get really good at from the following list: pushups, pullups, burpees, squats, situps, kb swings box jumps, push press, handstand pushup and follow the 1-1-1-2-2-2-3-3-3-etc ladder progression for six minutes.

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20131008

9:30 am

10 x:
3 handstand pushups, 3 second handstand hold, or modification
5 knees to elbows
7 burpees

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20130308

Warmup: Standard warmup

Mike and Drew Knees to Elbows

Skill: Review deadlift

WOD: "Filthy 17":
17 Box Jumps 24/20
17 Pull-ups
17 Kettlebell Swings
17 Walking Lunges 25/35
17 Knees 2 Elbows
17 Push Presses 45/25      
17 Deadlifts 115/75
17 Wall Balls M 20/14
17 Burpees
17 Double-Unders/tuck jumps

Monique with a killer deadlift

Erin's walking lunge

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20130225

Warm-up: 1 minute intervals:

• Skipping
• Jumping jacks
• Skipping
• Mountain climbers
• Skipping
• Burpees
• Skipping
• In-step touches

Skill: squat; front squat in front rack position; crossed-arm grip

WOD:
4 rounds for time:

• 25 air squats
• 10 overhead walking lunges with plate
• 25 sit-ups
• 10 burpees

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20130223

Thank you so much to everyone who came out to the nutrition lecture! Great turnout!

And thanks to Ruth for bringing the pain. For any of you who missed out on the fun:

4 rounds for time:

8 kettlebell swings (35/50)
12 overhead walking lunges (25/35)
16 front squats with kb
20 burpees


And don't even get me started on lunch! Great work guys! Feel free to send me your recipes and I will post them to the site so everyone can access them.

Finally, check this video out. I tried to summarize it accurately, but it's probably just better you watch the video re: fallacy of calories in/calories out.

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