090131

Saturday


"Weekend Warriors"

090130

Friday


"Filthy Fifty"

50 box jumps
50 jumping pull-ups
50 KB swing
50 Walking lunges
50 KTE
50 push press 45#
50 back extensions
50 wall ball 20#
50 burpees
50 double unders

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090129

Thursday

WOD:

AMRAP 20 min.

Turkish get-up, 5/5
KB Clean & Press, 5/5
KB Swing, 10

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090128

Wednesday

WOD: ( HQ)

Thruster 1-1-1-1-1-1-1 reps

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090127

Tuesday


WOD:

30-20-10
Deadlift (225#)
Burpee

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090126

Monday


WOD:
AMRAP 20 of :

Shoulder press 95#, 5 rep
Pull-up, 10 rep
Kb swing 35#, 15 rep
Sit-up, 20 rep

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090124

Saturday

"Weekend Warriors"


Kettle Bell / Indian Club seminar @ York Barbell 12-5 pm

0901223

Friday

WOD:

Front squat, 3-3-3-3-3

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090122

Thursday

WOD: ( HQ)

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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090121

Wednesday

WOD:

“Rey Rey” 010
For time complete the following:
1000 m row
5 dead lift (body weight)
500 m row
10 dead lift (body weight)
250 m row
15 dead lift (body weight)

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090120

Tuesday


WOD:

AMRAP 15 min.
Muscle-Up, 5 rep
Snatch 95#, 5 rep
Sit-up, 20 rep

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090119

Monday

WOD:

“Al B.” 018
3 rounds for time:

Pull-up, 10 reps
push press 115#, 10 reps
Ring dip, 10 reps

090117

Saturday

"Weekend Warriors"

090116

Friday

WOD:

"Grace"
For time:
Clean & Jerk 135# , 30 reps

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090115

Thursday

WOD:

Over head squat, 3-3-3-3-3

or

Row, 3 K

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090114

Wednesday


WOD:

5 Rounds of :

Thruster 115#, 5
Burpee, 10 reps

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090113

Tuesday

WOD: (from HQ)
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

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090112

Monday

WOD:

5 rounds of:
Box Jump 30", 10
Weighted Pull-up 20#, max rep.

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090110

Saturday


"Weekend Warrior"

090109

Friday:

WOD:

"Bear Complex"

hang clean,
shoulder press (push press),
overhead squat,
back squat,
shoulder press(push press)

repeat the above sequence 7 times before placing the barbell on the floor. Repeat cycle five more times increasing the weight each time.

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090108

Thursday


WOD:

“Steve B” 013

For Time:
Box Jump, 40 reps
Dead lift (body weight), 5 reps
Clean 115#, 5 reps
Dead lift (body weight), 5 reps
Clean 115#, 5 reps
Dead lift (body weight), 5 reps
Clean 115#, 5 reps
Row, 500 m


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090107

Wednesday

WOD:

“COXSWAIN CARRIE”

For time:
Row, 2000 meters
Pull-up, 5 reps
Row, 1000 meters
Pull-up, 10 reps
Row, 500 meters
Pull-up, 15 reps

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090106

Tuesday

WOD:

“Cathy”
For time:
Shoulder Press, 5 rep
Sit-up, 20 rep
Push Press, 10 rep
Sit-up, 30 rep
Push jerk, 15 rep
Sit-up, 40 rep

Weight is constant for the presses

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090105

Monday

WOD:

“Rugger Jim”

3 rounds for time:

Tuck jumps, 30 reps
Over head squat 85#, 15 reps
Sit-ups, 30 reps

With the Holidays and the New Year behind us we can get back to business. We will start posting results on the "Wall of Fame" section of the web site. Good luck !

anyone interested in sharing goals for 2009?

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090103

Saturday

WOD:

"Weekend Warrior"

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090102

Friday

WOD:
3 rounds for time :

Squat Clean, 10 rep
Box Jump, 15 rep
Situp, 20 rep

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