Thursday, October 31, 2013

Class:
All
Workout Name:
Zombie Apocalypse
Description:
WOD:Zombie Apocalypse

Run 400 meters (Both partners run)

then

18 Minute AMRAP (1 partner performs all movements then alternate)

6 Wall Ball Shots (partner jumping squats)

9 Goblet Squats 53/35 (partner does 9 burpees)

12 KettleBell Swings 53/35 (partner does 12 BF sit-ups)

15 Box Jumps (partner performs 15 DUs)

18 Walking Lunges (partner holds wall pistol 30 seconds each leg)

21 Up Downs (partner holds plank position)
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 30, 2013

Class:
All
Workout Name:
None
Description:
Deadlift 2-2-2-2-2-2
Rest 1min between sets
then..

5 min AMRAP
5 MB pushups
5 MB Cleans
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, October 28, 2013

Class:
All
Warmup:
Coach's Choice
Workout Name:
None
Description:
Lurong #8
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 23, 2013

Class:
All
Warmup:
CC
Workout Name:
None
Description:
10 min EMOM

Ground -2- OH, 3 Reps EMOM for 10 min

10 min AMRAP

5 wall climbs

5 MB cleans
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, October 21, 2013

Class:
All
Workout Name:
LuRong #7
Description:
Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments) Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments) Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments) Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments) Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments) The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)
Comments:
20 min cap
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, October 18, 2013

Class:
All
Warmup:
CC
Workout Name:
Seven Deadly Sins
Description:
Seven Rounds

7 Ring Dips

7 Front Squat

7 Knees to Elbow

7 Dead Lift

7 Goblet Squat

7 Kettle Bells

7 Push Ups
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 16, 2013

Class:
All
Warmup:
Warm Up: From GHD to Green Wall

High knees, Karaoke, Butt kicks, Short jumps, Broad jumps, Inch worm, Laterals
Workout Name:
None
Description:
WOD Interval Stations: 3 min, 2min, 1min

GHD-Back Extensions

Dumbbell Thruster (Coach to choose athletes weight)

Double Unders

Wall Ball Sit Ups Slams


Cooldown:
Mobility Stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 02, 2013

Class:
All
Workout Name:
None
Description:
3 Rounds

5 Dead Lifts

5 Hang Squat Cleans

5 Push Jerk

10 Burpees
Performed by 1 athlete
Podium
Male RX:
Daniel P
15:40
Female RX:
Male Scaled:
Female Scaled:
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