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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20131110

9 & 10 am:

3x:
1 min max wall balls
1 min max med ball cleans
1 min max wall ball situp
1 min max russian twists
1 min max overhead lunge with ball
1 min rest

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20131119

Three rounds of:
1 min each:
Sumo deadlift high pulls
Tuck jumps
Box jumps
Wall balls
Push press

1 minute of rest in between rounds.

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20131118

Max 1 rep deadlift
"Karen" - 150 wall balls for time

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20131017

9:30 a.m.

Skill: rope climb
Great article on progressions: http://www.tabatatimes.com/trainer-rope-climbs/

5 rounds for time:
5 wall ball push-ups
5 front squats with ball
5 wall balls
25 double unders (or 100 regular skips)

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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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20130308

Warm Up: double-unders; wall-ball warmup

Skill: Thrusters & pull-ups

WOD: Fran (21-15-9 thrusters & pull-ups)

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20130204

Warm-up: Standard warm up: 3x 10-15 pullups (or 3x3 negatives), air squats, back extensions, GHD situps, dips on the paralettes, Samson stretch

Skill: review standards for wall ball, box jumps, T2B, KB swing

WOD:

Two 5-minute mini ladder WODs with one-minute break in between

• 1) KB swings, box jump, burpees
• 2) Wall ball, toes-to-bar, sprint

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