The WOD - WED, 01DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3-2-2-1-1-1 @ 85-90-95% 1RM

Followed By:

Strength:
Deadlift, 3-2-2-1-1-1 @ 85-90-95% 1RM

Followed By:

WOD:
Tabata This

Sandbag squats

AbMat sit ups

Lateral jumps

Post load/time or rounds to comments.

The WOD - TUES, 30NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Hand stands with paralletes 3X3 10 sec hold

Followed By:

WOD:
AMRAP in 20 min of:
Advanced

Deadlift, 5 reps, 135/115#

Hang power clean, 5 reps, /135115#

Jerk, 5 reps, 135/115#

Rx

Deadlift, 5 reps, 115/95#

Hang power clean, 5 reps, 115/95#

Jerk, 5 reps, 115/95#

Intermediate

Deadlift, 5 reps, 95/75#

Hang power clean, 5 reps, 95/75#

Jerk, 5 reps, 95/75#

Novice

Deadlift, 5 reps, 75/55#

Hang power clean, 5 reps, 75/55#

Jerk, 5 reps, 75/55#


Post load/time/rounds to comments.

The WOD - MON, 29NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3-2-2-1-1-1 @ 85-90-95% 1RM

Followed By:

Strength:
Squat, 3-2-2-1-1-1 @ 85-90-95% 1RM

Followed By:

WOD:
HELEN with a side of Turkish Delight

Advanced
4 rounds for time:

Run, 400M

Turkish Get up, 3 per hand, Brown/Green

Pull up, 12 reps

Rx
3 rounds for time:

Run, 400M

Turkish Get up, 3 per hand, Brown/Green

Pull up, 12 reps

Intermediate
3 rounds for time:

Run, 200M

Turkish Get up, 3 per hand, Green/Red

Pull up, 10 reps

Novice
3 rounds for time:

Run, 200M

Turkish Get up, 3 per hand, Red/20#

Pull up, 8 reps

Post load/time or rounds to comments.

REST DAY

SUN, 28NOV10

The WOD - SAT, 27NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

FILTHY FIFTY
For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Post time to comments.

REST DAY

FRI, 26NOV10

HAPPY THANKSGIVING

THUR, 25NOV10

The WOD - WED, 24NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3X5 @80% 1RM

Followed By:

Strength:
Deadlift, 3X5 @80% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds
Advanced

Deadlift, BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

Rx

Deadlift, .75 BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

Intermediate

Deadlift, .5 BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

Novice

Deadlift, .75 BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

Post load/time or rounds to comments.

The WOD - TUES, 23NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

'CinMichelly'
For Time
Buy In- Burpees, 20 reps

5 rounds of 'Cindy'

1 round of 'Michael'

1 round of 'Kelly'

Post time to comments.

The WOD - MON, 22NOV10

Thank You to everyone that supported us this past weekend at our competition in Dahlonega, Ga. We had a great time and held our own... MOLON LABE!!

Movie Videos & Movie Scenes at MOVIECLIPS.com

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3x5 @ 80@ 1RM

Followed By:

Strength:
Shoulder Press, 3x5 @ 80@ 1RM

Followed By:

WOD:
AMRAP in 12 Min of:
Advanced

Back squat, BW, 5 reps

Double Unders, 15reps

Row, 15Cal

Rx

Back squat,.75BW, 5 reps

Double Unders, 15reps

Row, 15Cal

Intermediate

Back squat,.5BW, 5 reps

Double Unders, 10reps

Row, 10Cal

Novice

Back squat,.25BW, 5 reps

Double Unders, 5reps

Row, 5Cal

Post load/time or rounds to comments.

REST DAY

SUN, 21NOV10

The WOD - SAT, 20NOV10

Burpee Avalanche
Perform 1 burpee the first minute, 2 the second minute, 3 the third etc. until you are no longer able to complete the required number in that minute. you score is based on the number of completed intervals. Ex. at minute 15 you complete 13 burpees...Your score is 14 intervals and 13 reps.

The WOD - THUR, 18NOV10

REMEMBER... The gym will be CLOSED after 1:00 PM class on FRI 19NOV. We will reopen on MONDAY. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.




Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
L sit 3X5 12 sec holds
Followed By:

WOD:
For time:

Advanced

21 HSPU's - 3 Squat Jumps

18 HSPU's - 6 Squat Jumps

15 HSPU's - 9 Squat Jumps

12 HSPU's - 12 Squat Jumps

9 HSPU's - 15 Squat Jumps

6 HSPU's - 18 Squat Jumps

3 HSPU's - 21 Squat Jumps

Rx

21 HSPU's - 3 Squat Jumps

15 HSPU's - 9 Squat Jumps

9 HSPU's - 15 Squat Jumps

3 HSPU's - 21 Squat Jumps

Intermediate

18 HSPU's - 6 Squat Jumps

12 HSPU's - 12 Squat Jumps

6 HSPU's - 18 Squat Jumps

Novice

12 HSPU's - 12 Squat Jumps

9 HSPU's - 15 Squat Jumps

6 HSPU's - 18 Squat Jumps

---

Handstand Push-up Variations...[wmv]
Jumping Squats (Coach Burgener)...[wmv]

Post time to comments.

The WOD - WED, 17NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk, 2X3 @ 90% 1RM & 2X3 @ 95% 1RM

Followed By:

WOD:
"Breathing Ladders":

Breathing ladders require a weight, movement and rep to breath ratio.
Establish a rep to breath ratio, i.e. do one rep followed by one breath,
then do two reps followed by two breaths, three reps followed by three
breaths, etc. until you have gone up and back down the "ladder".
Breathe as much as you want while working. Breathe only the specified number of "reps" while resting. The goal is to accomplish a high work volume executed at moderate-to-low intensity while maintaining control of your breathing.
Gym Jones

Rx

1 rep to 15 reps to 1 rep, 1.5/1 pood

Intermediate

1 rep to 11 reps to 1 rep, 1 pood/12kg

Novice

1 rep to 9 reps to 1 rep, 12kg/20#

Post load/time or rounds to comments.

The WOD - TUES, 16NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Parallete Handstands 3 x 3 w/ 10 sec hold per or 3 reps
Followed By:

WOD:
For Time:

Row, 500M

2 rounds of:
Wall Ball Shot, 20/15#, 20 reps
Sumo Deadlift High Pull, 75/55#, 15 reps

Row, 500M

2 rounds of:
Box Jump, 20", 20 reps
Push Press, 75/55#, 15 reps

Row, 500M


Post time to comments.

The WOD - MON, 15NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 90% 1RM & 2X3 @ 95% 1RM

Followed By:

Strength:
Deadlift, 2X3 @ 90% 1RM & 2X3 @ 95% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep rounds for time:

Advanced
*With Vest

Ring dips

Pull ups

Run, 100M

Rx

Ring dips

Pull ups

Run, 100M

Intermediate
*With band

Ring dips

Pull ups

Run, 100M

Novice

Jumping Ring dips

Jumping Pull ups

Run, 100M

Post load/time or rounds to comments.

REST DAY

SUN, 14NOV10

The WOD - SAT, 13NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
"Body On Drugs"
2 Rounds for time:

Thrusters, 95/65#, 21 reps

Pull ups, 21 reps

Cleans, 95/65#, 15 reps

Ring dips, 15 reps

Deadlift, 225/155#, 9 reps

HSPU, 9 reps

Post time to comments.

The WOD - FRI, 12NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3X3 @80% 1RM

Followed By:

Strength:
Deadlift, 3X3 @80% 1RM

Followed By:

WOD:
AMRAP in 3 X 5 min intervals of:

Advanced

Ring Dips, 10 reps

Double Unders, 15 reps

Kettlebell Snatch, 5 reps per hand, Brown/Green

Rx

Ring Dips, 5 reps

Double Unders, 10 reps

Kettlebell Snatch, 3 reps per hand, Brown/Green

Intermediate

Ring Dips, 5 reps

Double Unders, 10 reps

Kettlebell Snatch, 3 reps per hand, Green/Red

Novice

Ring Dips, 5 reps

Singles, 30 reps

Kettlebell Snatch, 3 reps per hand, Red/Black

Post load/time or rounds to comments.

The WOD - THUR, 11NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Veteran's Day
3 rounds for time:

Advanced

BUY IN Burpee Box Jump, 27", 11 reps

Burpee Wall Ball Shot, 20/15#, 11 reps

Burpee Pull Up, 11 reps

Burpee Kettlebell Swing, Pink/Brown, 11 reps

CASH OUT Burpee Box Jump, 27", 11 reps

Rx

BUY IN Burpee Box Jump, 11 reps

Burpee Wall Ball Shot, 20/15#, 11 reps

Burpee Pull Up, 11 reps

Burpee Kettlebell Swing, Brown/Green, 11 reps

CASH OUT Burpee Box Jump, 11 reps

Intermediate

BUY IN Box Jump, 11 reps

Burpee Wall Ball Shot, 15/12#, 11 reps

Burpee Pull Up, 11 reps

Burpee Kettlebell Swing, Green/Red, 11 reps

CASH OUT Box Jump, 11 reps

Novice

Burpee Wall Ball Shot, 15/12#, 11 reps

Burpee Pull Up, 11 reps

Burpee Kettlebell Swing, Green/Red, 11 reps

Post time to comments.

The WOD - WED, 10NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk,2X3 & 3X3@ 85% & 90% 1RM

Followed By:

Strength:
Bench Press,2X3 & 3X3@ 85% & 90% 1RM

Followed By:

WOD:
21,15, and 9 rep. rounds for time of:

Advanced

KTE's

Thrusters or Push Press, 115/85#

Run, 500M

Rx

KTE's

Thrusters or Push Press, 95/65#

Run, 400M


Intermediate

KTE's

Thrusters or Push Press, 75/55#

Run, 400M

Novice

KTE's

Thrusters or Push Press, 65/45#

Run, 200M

Post load/time or rounds to comments.

The WOD - TUES, 09NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up, 3X3 per hand, Green/Red

Followed By:

WOD:
4 rounds for time of:

Advanced

1 Clean & 5 Front Squats, 115/95#, 4 reps

AbMat Situp, 25 reps

Row, 20 cal

Rx

1 Clean & 5 Front Squats, 95/75#, 4 reps

AbMat Situp, 20 reps

Row, 15 cal

Intermediate

1 Clean & 5 Front Squats, 75/55#, 4 reps

AbMat Situp, 15 reps

Row, 10 cal

Novice

1 Clean & 5 Front Squats, 55/35#, 4 reps

AbMat Situp, 15 reps

Row, 10 cal

Followed By:

Skill:
Parallete Handstand 3 X 20 sec

Post time to comments.

The WOD - MON, 08NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 & 3X3 @ 85% & 90% 1RM

Followed By:

Strength:
Front Squat, 2X3 & 3X3 @ 85% & 90% 1RM

Followed By:

WOD:
CINDY

Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Post load/time or rounds to comments.

The WOD - FRI, 05NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Push Jerk, 3X5 @ 75-80-85% 1RM

Followed By:

Strength:
Back Squat, 3X5 @ 75-80-85% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced

Med Ball Clean, 20/15#, 20 reps

HSPU, 8 reps

Run, 200M

Rx

Med Ball Clean, 20/15#, 15 reps

HSPU, 8 reps

Run, 100M

Intermediate

Med Ball Clean, 20/15#, 12 reps

HSPU, 6 reps

Run, 100M

Novice

Med Ball Clean, 15/12#, 10 reps

HSPU, 6 reps

Run, 100M

Post load/time or rounds to comments.

GYM CLOSED!!!

Head's up everyone. The gym will be CLOSED after the 11:30 AM class on FRI 05NOV BUT will be open SAT 06OCT. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

The WOD - THUR, 05NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up,3X5

Followed By:

WOD:
4 rounds for time:

Advanced

Double Unders, 30 reps

Benchpress, 155 / 115#, 15 reps

Pull ups, 15 reps

Rx

Double Unders, 20 reps

Benchpress, 135 / 95#, 15 reps

Pull ups, 15 reps

Intermediate

Double Unders, 15 reps

Benchpress, 115 / 75#, 15 reps

Pull ups, 15 reps

Novice

Double Unders, 10 reps

Benchpress, 95 / 55#, 15 reps

Pull ups, 15 reps

Followed By:

Skill:
Shoot Through, 3 X 6

Post time to comments.

The WOD - WED, 03NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 75-80-85% 1RM

Followed By:

Strength:
Shoulder Press, 3X5 @ 75-80-85% 1RM


Followed By:

WOD:
Tabata This!!!
8 Rounds per station. 20 seconds work 10 seconds rest per round.

Advanced

GHD Sit-Ups

Squat with 1 pood Kettlebell

Rower, Damper 5+

Rx

AbMat Sit-Ups

Squat

Rower, Damper 5+

Intermediate

AbMat Sit-Ups

Squat

Rower, Damper 5+

Novice

AbMat Sit-Ups

Squat

Rower, Damper 5+


Post load/time or rounds to comments.

The WOD - TUES, 02NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Sotts Squat, 3X5, bar +/- 10#plates

Followed By:

WOD:

McGhee
AMRAP 30 Minutes
Rx

275/195# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

Intermediate

235/165# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 20 inch box

Novice

195/125# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 12-18 inch box

Followed By:
Skill:
L Pull-up,3X6

Post time or rounds to comments.

HALLOWEEN WOD!!

REF-CP Halloween WOD 2010 from Gil Petruska on Vimeo.