The WOD - WED, 29DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
HAPPY BIRTHDAY DIANA!
For Time:

Buy-In

Tire Flips, 50M

Bench Press 60% 1RM, 10reps

GHD Sit-ups, 15reps

GHD Back extensions, 20reps

Burpee WBS, 20/15#, 25reps

Box Jumps, 20reps

Deadlift 60% 1RM, 15reps

Pull up, 10reps

Cash-Out

Sandbag carry, 50#, 200M

Post load/time or rounds to comments.

The WOD - TUES, 28DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
COREY
For Time:

Double Unders, 25 reps

30 reps of the following sequence:

Snatch, 95/65 #

Overhead Squat, 95/65#

Clean, 95/65#

Thruster, 95/65#

Burpees, 25 reps

Post load/time or rounds to comments.

The WOD - MON, 27DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
EITHER

12 Days of Christmas*
For Time:
12 stations - Station#1 one rep followed by Station#2 two reps then Sation#1 one rep followed by Station#3 three reps then Station#2 two reps then Sation#1 one rep until ALL 12 stations are complete.

Deadlifts, 225/155#, 1 rep

Ring dip, 2 reps

Pull ups, 3 reps

Burpees, 4 reps

Thruster, 95/65#, 5 reps

SDHP, 95/65#, 6 reps

KBS, 1.5/1 pood, 7 reps

Box jump, 24", 8 reps

Push up, 9 reps

KB snatch, 1.5/1 pood, 10 reps

GHD Back extension, 11 reps

WBS, 20/15#, 12 reps

*Due to resource constraints we will run 2 heats per class.
If you miss the WOD, we will run it again this Saturday.

OR

For time:

Row 500M

21-15-9

Pull ups

Ring Dips

Row 1000M

21-15-9

KBS, 1.5/1 pood

Box Jumps

Row 500M

Post load/time or rounds to comments.

REST DAY

SUN, 26DEC10

MERRY CHRISTMAS!!

SAT, 25DEC10

The WOD - WED, 22DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:

"LINDA"
(aka 3 bars of death)
10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Rx

Deadlift, 1 1/2 BW

Bench, BW

Clean, 3/4 BW

Intermediate

Deadlift, 1 1/4 BW

Bench, 3/4 BW

Clean, 1/2 BW

Novice

Deadlift, BW

Bench, 1/2 BW

Clean, 1/2 BW

Post load/time or rounds to comments.

The WOD - TUES, 21TUES10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
KAREN
For time:
BUY-INPull ups, 12 reps

Rx

WBS, 20/15#, 150 reps

Intermediate

WBS, 20/15#, 100 reps

Novice

WBS, 20/15#, 75 reps

Cash-outPull ups, 12 reps

Post time or rounds to comments.

The WOD - MON, 20DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
EITHER

12 Days of Christmas*
For Time:
12 stations - Station#1 one rep followed by Station#2 two reps then Sation#1 one rep followed by Station#3 three reps then Station#2 two reps then Sation#1 one rep until ALL 12 stations are complete.

Deadlifts, 225/155#, 1 rep

Ring dip, 2 reps

Pull ups, 3 reps

Burpees, 4 reps

Thruster, 95/65#, 5 reps

SDHP, 95/65#, 6 reps

KBS, 1.5/1 pood, 7 reps

Box jump, 24", 8 reps

Push up, 9 reps

KB snatch, 1.5/1 pood, 10 reps

GHD Back extension, 11 reps

WBS, 20/15#, 12 reps

*Due to resource constraints we will run 2 heats per class.
If you miss the WOD, we will run it again this Saturday.

OR

For time
BUY-INBurpees, 20 reps

5 Rounds of:

Deadlifts, 225/155#, 5 rep

Box Jump, 10 reps

KBS, 15 reps

AbMat Sit up, 20 reps

CASH-OUTBurpees, 20 reps


Post load/time or rounds to comments.

REST DAY

SUN, 19DEC10

The WOD - FRI, 17DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Strength:
Shoulder Press, 2-1-1-1 @ 95-100% 1RM
Followed By:

WOD:
AMRAP in 20 min of:

Advanced

Medicine Ball Cleans, 20/15#, 12 Reps

Row,250M

Box Jump, 30", 12 reps

Rx

Medicine Ball Cleans, 20/15#, 8 Reps

Row,250M

Box Jump, 24", 8 reps

Intermediate

Medicine Ball Cleans, 15/12#, 8 Reps

Row,250M

Box Jump, 20", 8 reps

Novice

Medicine Ball Cleans, 15/12#, 8 Reps

Row,200M

Box Jump, 12", 8 reps

Post load/time or rounds to comments.

The WOD - THUR, 16DEC10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up
5 reps

Followed By:

WOD:
5 Rounds For Time:

Advanced

Power Snatch, 95/75#, 10reps

Run, 800M

Back Extensions, 25reps

Rx

Power Snatch, 75/55#, 10reps

Run, 400M

Back Extensions, 15reps

Intermediate

Power Snatch, 65/45#, 8reps

Run, 400M

Back Extensions, 15reps

Novice

Power Snatch, 45/35#, 8reps

Run, 200M

Back Extensions, 15reps

Followed By:

Skill:
L-Sit, 10 reps, 15 sec hold

Post time/rounds/load to comments.

The WOD - WED, 15DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk,2-1-1-1,95-100% 1RM

Followed By:

Strength:Deadlifts, 2-1-1-1,95-100% 1RM
Followed By:

WOD:
Annie
50-40-30-20 and 10 rep rounds for time

Advanced*
BUY IN KBS, 1.5/1 pood, 21 reps

Double-unders

AbMat Sit-ups
CASH OUT KBS, 1.5/1 pood, 21 reps
*With Body Armor

Rx
BUY IN KBS, 1.5/1 pood, 21 reps

Double-unders

AbMat Sit-ups
CASH OUT KBS, 1.5/1 pood, 21 reps

Intermediate
BUY IN KBS, 1 pood/12kg, 15 reps

Double-unders

AbMat Sit-ups
CASH OUT KBS, 1 pood/12kg, 15 reps

Novice
BUY IN KBS, 1 pood/12kg, 15 reps

Singles(3 singles per double under)

AbMat Sit-ups
CASH OUT KBS, 1 pood/12kg, 15 reps

Post load/time or rounds to comments.

The WOD - TUES, 14DEC10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
L Pull-up, 5 Every min on the min for 5 min

Followed By:

WOD:
For Time:
Advanced

Manmakers 40/30#, 30 Reps

Rx

Manmakers 30/20#, 30 Reps

Intermediate

Manmakers 20/10#, 30 Reps

Novice

Manmakers, 30 Reps

Followed By:

Skill:
Pistol 10 per leg

Post time/rounds/load to comments.

---

MONDAY DELAY

Head's up everyone. The gym MAY not open till the 11:30 AM class on MON 13due to Gil's delayed return as e result of flight delays in Atlanta. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

The WOD - MON, 13DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2-1-1-1 @ 90, 95, 100, 100% 1 RM

Followed By:

Strength:
Squat, 2-1-1-1 @ 90, 95, 100, 100% 1 RM

Followed By:

WOD:
12 Days of Christmas*
For Time:
12 stations - Station#1 one rep followed by Station#2 two reps then Sation#1 one rep followed by Station#3 three reps then Station#2 two reps then Sation#1 one rep until ALL 12 stations are complete.

Deadlifts, 225/155#, 1 rep

Ring dip, 2 reps

Pull ups, 3 reps

Burpees, 4 reps

Thruster, 95/65#, 5 reps

SDHP, 95/65#, 6 reps

KBS, 1.5/1 pood, 7 reps

Box jump, 24", 8 reps

Push up, 9 reps

KB snatch, 1.5/1 pood, 10 reps

GHD Back extension, 11 reps

WBS, 20/15#, 12 reps

*Due to resource constraints we will run 2 heats per class.
If you miss the WOD, we will run it again this Saturday.

Post load/time or rounds to comments.

REST DAY

SUN, 12DEC10

GYM CLOSED!!!

Head's up everyone. The gym will be CLOSED after the 11:30 AM class on FRI 10DEC BUT will be open SAT 11DEC. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

The WOD - FRI, 10DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3X3 @ 90% 1RM

Followed By:

Strength:
Shoulder Press, 3X3 @ 90% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced

Clean, 115/85#, 15 reps

GHD Sit up, 20 reps

KBS, 2/1.5 pood, 15 reps

Rx

Clean, 95/65#, 15 reps

GHD Sit up, 15 reps

KBS, 1.5/1 pood, 15 reps

Intermediate

Clean, 75/55#, 15 reps

GHD Sit up, 10 reps

KBS, 1 pood/12kg, 15 reps

Novice

Clean, 55/35#, 15 reps

GHD Sit up, 10 reps

KBS, 12kg/20#, 15 reps


Post load/time or rounds to comments.

The WOD - THUR, 09DEC10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

For time:
Buy In- WBS, 20/15#, 20 reps

Advanced

Rx with a weighted vest

Rx

Row, 20 cal

Double Unders, 20 reps

Pull ups, 20 reps

Intermediate

Row, 15 cal

Double Unders, 15 reps

Pull ups, 15 reps

Novice

Row, 10 cal

Double Unders, 10 reps

Pull ups, 10 reps

Cash Out- WBS, 20/15#, 20 reps

Post time to comments.

The WOD - WED, 08DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X3 @ 90% 1RM

Followed By:

Strength:
Deadlift, 3X3 @ 90% 1RM

Followed By:

WOD:
Alternating Double Tabata

Ring Push Up

AbMat

Post load/time or rounds to comments.

The WOD - TUES, 07DEC10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:

Followed By:

WOD:

"The Seven"
Seven rounds for time of:

Rx

Handstand push-ups, 7 reps

Thruster,135/95#, 7 reps

Knees to elbows, 7 reps

Deadlift, 245/ 175 #, 7 reps

Burpees, 7 reps

Kettlebell swings, 2/1.5 pood, 7 reps

Pull-ups, 7 reps

Intermediate

Handstand push-ups, 7 reps

Thruster,95/75#, 7 reps

Knees to elbows, 7 reps

Deadlift, 225/ 155 #, 7 reps

Burpees, 7 reps

Kettlebell swings, 1.5/1 pood, 7 reps

Pull-ups, 7 reps

Novice

Handstand push-ups, 7 reps

Thruster,75/55#, 7 reps

Knees to elbows, 7 reps

Deadlift, 195/ 125 #, 7 reps

Burpees, 7 reps

Kettlebell swings, 1 pood/12kg, 7 reps

Pull-ups, 7 reps

Followed By:

Skill:

Post time to comments.

The WOD - MON, 06DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X3 @ 90% 1RM

Followed By:

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

Followed By:

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

Advanced

Overhead Squat, 85/65#

Ring Dip

Burpee Box Jump, 24"

Rx

Overhead Squat, 75/55#

Ring Dip

Burpee Box Jump, 20"

Intermediate

Overhead Squat, 65/45#

Jumping Ring Dip

Burpee Box Jump, 18"

Novice

Overhead Squat, 55/35#

Jumping Ring Dip/Ring Press

Burpee Box Jump, 18"

Post load/time or rounds to comments.

REST DAY

SUN, 05DEC10

The WOD - SAT, 04DEC10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Team Fight Gone Bad
For time:

WBS, 20/15#, 75reps

SDHP, 75/55#, 75reps

Box jump, 20" box, 75reps

Push Press, 75/55#, 75steps

Row, 75 cal
Post time to comments.

The WOD - FRI, 03DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Thermopylae
For time:

Pull ups, 30 reps

Dumbell hang squat cleans, 30/20#, 30 reps

GHD back extensions, 30 reps

Dumbell Walking Lunges,30/20#, 30 steps

Push up, 30reps

SDHP, 95/65#, 30 reps

AbMat Sit ups, 30 reps

Jumping ring dips, 30 reps

Burpees, 30 reps

WBS, 20/15#, 30 reps

Post load/time or rounds to comments.