The WOD - TUES, 01MAR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
L-Sit
3 x 10 sec hold

Skill:
RDL
3 X 5
BW

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:

Advanced

Sumo Deadlift High Pull,115/85#

Burpee

Box Jump 30"

Rx

Sumo Deadlift High Pull,95/65#

Burpee

Box Jump 24"

Intermediate

Sumo Deadlift High Pull,75/55#

Burpee

Box Jump 20"

Novice

Sumo Deadlift High Pull,55/35#

Burpee

Box Jump 12-18"

Post time or rounds to comments.

The WOD - MON, 28FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X3, 85% 1RM

Followed By:

Strength:
Front Squat, 3X3, 85% 1RM

Followed By:

WOD:
"Nancy"
5 rounds for time of:

Advanced

500 meter run

Overhead squat, 115/95#, 15 reps

Rx

400 meter run

Overhead squat, 95/75#, 15 reps

Intermediate

400 meter run

Overhead squat, 75/55#, 15 reps

Novice

200 meter run

Overhead squat, 55/35#, 15 reps


Post load/time or rounds to comments.

The WOD - SAT, 26FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



Post time or rounds to comments.

The WOD - FRI, 24FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

WOD:
COREY

Rx
Buy-in
Double Unders, 25 reps

30 reps this sequence:

Snatch, 95/65 #

Overhead Squat, 95/65#

Clean, 95/65#

Thruster, 95/65#

Cash-Out
Burpees, 25 reps

Intermediate
Buy-in
Double Unders, 20 reps

30 reps this sequence:

Snatch, 75/55 #

Overhead Squat, 75/55 #

Clean, 75/55 #

Thruster, 75/55 #

Cash-Out
Burpees, 20 reps

Post load/time or rounds to comments.

The WOD - THUR, 24FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
RDL, 3X5, 185#

Followed By:

WOD:
4 rounds for time:

Advanced

Rx
Buy-in
WBS, 20/15#, 20 reps

Pull up, 10 reps

Ring Push ups, 15 reps

Squat, 20 reps

AbMat Sit up, 25 reps
Cash-out
WBS, 20/15#, 20 reps

Intermediate
Buy-in
WBS, 20/15#, 15 reps

Pull up, 5 reps

Ring Push ups, 10 reps

Squat, 15 reps

AbMat Sit up, 20 reps
Cash-out
WBS, 20/15#, 15 reps

Novice
Buy-in
WBS, 15/12#, 15 reps

Jumping Pull up, 5 reps

Push ups, 10 reps

Squat, 15 reps

AbMat Sit up, 20 reps
Cash-out
WBS, 15/12#, 15 reps

Followed By:

Skill:
Shoot Through,2X10, BW

Post time or rounds to comments.

The WOD - WED, 23FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

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

Followed By:

Strength:
Overhead Squat, 2X3 & 2X3,90% & 95% 1RM

Followed By:

WOD:
For Time:

Row, 250M
Burpees, 20 Reps
Row, 500M
Burpees, 15 Reps
Row, 750M
Burpees, 10 Reps
Row, 1000M
Burpees, 5 reps

Post load/time or rounds to comments.

The WOD - TUES, 22FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Clean Pulls
3X5, 125% 1RM

Followed By:

WOD:
21-15-9 Rep rnds for time:

Advanced

Kettlebell Swing, 2/1.5 Pood

KB Thrusters, 1.5/1 Pood

Rx

Kettlebell Swing, 1.5/1 Pood

KB Thrusters, 1.5/1 Pood

Intermediate

Kettlebell Swing, 1Pood/12kg

KB Thrusters, 1Pood/12kg

Novice

Kettlebell Swing,12kg/20#

KB Thrusters, 12kg/20#

Followed By:

Skill:
Dbell split squats
3X5 per leg,30/20#

Post time or rounds to comments.

The WOD - MON, 21FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

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

Followed By:

Strength:
Deadlifts,2X3 & 2X3, 90% & 95% 1RM

Followed By:

WOD:
3 X 5 Min intervals w/ 1 min rest between intervals

Advanced

Back Squat, 1.25 BW, 5 Reps

Pull-up, 8 Reps

Push ups, 15 reps

Rx

Back Squat, BW, 5 Reps

Pull-up, 5 Reps

Push ups, 10 reps

Intermediate

Back Squat, .75BW, 5 Reps

Pull-up, 5 Reps

Push ups, 10 reps

Novice

Back Squat, .5 BW, 5 Reps

Jumping Pull-ups, 5 Reps

Push ups, 10 reps


Post load/time or rounds to comments.

REST DAY

SUN, 20FEB11

The WOD - FRI, 18FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X3, 80% 1RM

Followed By:

Strength:
Shoulder Press, 3X3, 80% 1RM

Followed By:

WOD:
3 Rnds For Time:

Advanced

Hang Clean,155/115#, 8 Reps

Ring Dip,10 Reps

Rx

Hang Clean,135/95#, 8 Reps

Ring Dip,10 Reps

Intermediate

Hang Clean,115/75#, 8 Reps

Ring Dip,10 Reps

Novice

Hang Clean,5/95#, 8 Reps

Ring Dip,10 Reps


Post load/time or rounds to comments.

The WOD - THUR, 17FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up,10 reps

Skill:
Pistol,10 per leg

Followed By:

WOD:
AMRAP in 20 Min of:

Advanced

Wall Ball Shots, 20/15#, 10 Reps

Run, 200M

AbMat/GHD Sit-up, 15 Reps

Rx

Wall Ball Shots, 20/15#,8 Reps

Run, 200M

AbMat/GHD Sit-up, 10 Reps

Intermediate

Wall Ball Shots, 15/12#,8 Reps

Run, 100M

AbMat/GHD Sit-up, 10 Reps

Novice

Wall Ball Shots, 12#,8 Reps

Run, 100M

AbMat/GHD Sit-up, 10 Reps


Post time or rounds to comments.

The WOD - WED, 16FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch,3X3,80% 1RM

Followed By:

Strength:
Front Squat,3X3,80% 1RM

Followed By:

WOD:
5 Rnds for time:

Advanced

Deadlifts,295/215#,5 Reps

Double Unders,25 Reps

Strict Pull-up, 8 Reps

Rx

Deadlifts,275/195#,5 Reps

Double Unders,20 Reps

Strict Pull-up, 6 Reps

Intermediate

Deadlifts,250/171#,5 Reps

Double Unders,15 Reps

Strict Pull-up, 6 Reps

Novice

Deadlifts,195/140#,5 Reps

Double Unders,10 Reps

Strict Pull-up, 5 Reps


Post load/time or rounds to comments.

The WOD - TUES, 15FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Strict Pull up, 6 per min for 6 min

Followed By:

Snatch Balance,3 X 5,Bar +10

Followed By:

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

Advanced

Manmakers, 40/30#

Run, 200M

Rx

Manmakers, 30/20#

Run, 100M

Intermediate

Manmakers, 20/15#

Run, 100M

Novice

Manmakers(no dumbells)

Run, 100M

Post time or rounds to comments.

The WOD - MON, 14FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Push Jerk, 3X3,80% 1RM

Followed By:

Strength:
Back Squat, 3X3,80% 1RM

Followed By:

WOD:
10 Rnds
Every minute on the minute
Rx

KB Snatch,1.5/1 Pood, 2 Reps per hand

Handstandpush-up , 5 Reps

Intermediate

KB Snatch, 1 Pood/12kg, 2 Reps per hand

Handstandpush-up , 5 Reps

Novice

KB Snatch,12kg/20#, 2 Reps per hand

Push-up , 5 Reps

Post load/time or rounds to comments.

The WOD - FRI, 11FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:

The 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 load/time or rounds to comments.

The WOD - THUR, 10FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Handstand Push-up, 6 every min for 5 min

Followed By:

WOD:
4 Rnds for time:

Advanced

Dbell Snatch, 30/20#, 7 Reps per hand

Row, 750M

Ring Dip, 15 Reps

Rx

Dbell Snatch, 30/20#, 5 Reps per hand

Row, 500M

Ring Dip, 10 Reps

Intermediate

Dbell Snatch, 20/15#, 5 Reps per hand

Row, 400M

Ring Dip, 8 Reps

Novice

Dbell Snatch, 15/10#, 5 Reps per hand

Row, 250M

Jumping Ring Dip, 8 Reps

Followed By:

Skill:
L-Sit, 3 X 10 sec hold

Post time or rounds to comments.

The WOD - WED, 09FEB11

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:
KB Avalanche
Every minute on the minute perform a KB swing. Minute 1=1 swing / minute 10=10 swings. Continue till the required # of reps cannot be performed in the minute.

Advanced

Kettlebell Swing, 2/1.5 Pood

Rx

Kettlebell Swing, 1.5/1 Pood

Intermediate

Kettlebell Swing, 1 Pood

Novice

Kettlebell Swing, 12KG

Post load/time or rounds to comments.

The WOD - TUES, 08FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up,5 per hand, Brown/Green

Followed By:

WOD:
AMRAP 20 Min

Advanced

Muscle-Up,2 Reps

Power Snatch, 95/75#, 8 Reps

Double Unders, 20 Reps

Rx

Muscle-Up,2 Reps

Power Snatch, 75/55#, 8 Reps

Double Unders, 15 Reps

Intermediate

Muscle-Up Transition,3 Reps

Power Snatch, 65/45#, 8 Reps

Double Unders, 10 Reps

Novice

Jumping Muscle-Up,3 Reps

Power Snatch, 65/45#, 8 Reps

Singles, 20 Reps

Followed By:

Skill:
Shoot Through, 10reps

Post time or rounds to comments.

The WOD - MON, 07FEB11

CONGRATULATIONS!!

The Winner of our January 'Spirit of the Gym' Award is:
Andriana 'Anaconda' Genualdi
She has a solid work ethic, always has something positive to say about her fellow athletes and is showing great improvement across the board...Way to go!

---

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:
3 Rnds for time:

Advanced

Thruster, 135/95#, 5 Reps

L Pull-up,15 Reps

Run, 800M

Rx

Thruster, 115/75#, 5 Reps

L Pull-up,10 Reps

Run, 500M

Intermediate

Thruster, 95/65#, 5 Reps

L Pull-up,10 Reps

Run, 400M

Novice

Thruster, 75/45#, 5 Reps

Pull-up,10 Reps

Run, 400M

Post load/time or rounds to comments.

REST DAY

SUN, 06FEB11

The WOD - SAT, 05FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:
The BossMan
21-18-15-12-9-6 Rep rounds for time:

Box jump, 20" box

Push up

Squats

AbMat Sit ups

400 meter Run (Odd reps)

800 meter Run (Even reps)


Post time or rounds to comments.

The WOD - FRI, 04FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Push Jerk, 3X5, 75-80-85% 1RM

Followed By:

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

Followed By:

WOD:
Tabata This

Med Ball Deadlift,20/15#

Med Ball Clean, 20/15#

Med Ball Jerk, 20/15#

Post load/time, reps or rounds to comments.

The WOD - THUR, 03FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up, 3X3

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rnds
For Time:
Advanced

Back Squat, 205/155#

Run, 200M

Handstand Push-up

Rx

Back Squat, 185/135#

Run, 100M

Handstand Push-up

Intermediate

Back Squat, 155/105#

Run, 100M

Assisted Handstand Push-up

Novice

Back Squat, 135/85#

Run, 100M

Assisted Handstand Push-up/ elevated push up

Followed By:

Skill:
Shoot Through, 3 X 6

Post time or rounds to comments.

The WOD - WED, 02FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 3X5,75-80-85% 1RM

Followed By:

Strength:
Deadlifts, 3X5, 75-80-85% 1RM

Followed By:

WOD:
"HELEN"
3 Rnds For Time:

Advanced

Kettlebell Swing, 2/1.5 Pood, 21 Reps

Run,500M

Pull-up,12 Reps

Rx

Kettlebell Swing, 1.5/1 Pood, 21 Reps

Run,400M

Pull-up,12 Reps

Intermediate

Kettlebell Swing, 1 Pood/12kg, 21 Reps

Run,200M

Pull-up,12 Reps

Novice

Kettlebell Swing, 12kg/ 20#, 21 Reps

Run,200M

Pull-up,8 Reps

Post load/time or rounds to comments.