Saturday 11/19/2011

Team WOD: AMRAP 15 min

200 m run (rotation clock)
DB Push press (m:35#/f:25#)
Hang Power Cleans (m:95#/f:55#)
KB Swings (m:55#/f:35#)
Wall balls (m:20#/f:15#)

There is one caveat… Equipment CAN’T touch or rest on the ground. It must be handed to your teammate during the rotation.

Friday 11/18/2011

Attention Members:
Don’t forget tomorrow at 12 noon…
Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!!
Also, check out the holiday schedule on the announcement board for Thanksgiving weekend. Hopefully it fits into your shopping schedule ­čÖé

Skill: Agility

WOD: 1 round for time

50x Double-unders
400 m run
50x Situps
400 m run
50x V-ups
400 m run
50x Russian Twists (m:35#/f:25#)
400 m run
50x Double-unders

Progressing at a fast pace with┬áKaren at handstand pushups, Tina tearin up the SDHP and the Handler┬áhandling the kipping HSPU’s!!

Congrats to Laurence, Ben, and Ian on their first muscle ups! Progressing faster on a daily basis!!

[youtube id=”WjeT3TndP4k” w=”190″ h=”190″]┬á[youtube id=”SmRHPWKgR2U” w=”190″ h=”190″] [youtube id=”zlt9n_QREZI” w=”190″ h=”190″]

Thursday 11/17/2011

Active Recovery/Rest Day! Make up a missed WOD or practice skill.

Attention Members:
Save the date! Saturday, November 19, at 12 noon:
Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!!
Also, check out the holiday schedule on the announcement board for Thanksgiving weekend. Hopefully it fits into your shopping schedule ­čÖé

Wednesday 11/16/2011

Attention Members:
Save the date! Saturday, November 19, at 12 noon:
Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!!
Also, check out the holiday schedule on the announcement board for Thanksgiving weekend. Hopefully it fits into your shopping schedule ­čÖé

Strength: Week 2 Strength Program

WOD: AMRAP in 12 min

6x Handstand push-ups
9x Sumo Deadlift High-pulls (m:95#/f:65#)
12x Burpees

Tuesday 11/15/2011

Attention Members:
Save the date! Saturday, November 19, at 12 noon:
Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!!

Skill: Rope Climb

WOD: 3 Rounds for time:
Double-unders 40-30-20x
Box jumps 20-30-40x (m:24″/f:20″)
Knees 2 elbows 40-30-20x