Archive | November, 2012

WOD – Sat, Dec 1

by on 28. Nov, 2012 in WOD

WOD: 

“Nutts” (adjusted): "Nutts" wod

10 Handstand Push-up

15 Squat Clean, 185/135#

25 Box Jump, 30/24#

50 Pull-up

100 Wall Ball

200 Double-under

400 meter Run with 45/35# lb plate.

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

“Insist upon yourself. Be original.” – Ralph Waldo Emerson. 

2012-12-01

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WOD – Fri, Nov 30

by on 28. Nov, 2012 in WOD

Warm-up: 

10 min Snatch technique

Deadlift, 2 x 5 at 85%

WOD: 

3 rounds for time:

20 Deadlift, 225/185#

50 Double-under

 

 

 

“Don’t be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves.” – Dale Carnegie. 

 

2012-11-30

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WOD – Thu, Nov 29

by on 28. Nov, 2012 in WOD

Open WOD: 

Make-up WOD

Mobility

Endurance

Skills & Drills

 

 

 

“We must become the change we want to see.” – Mahatma Gandhi.

2012-11-29

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WOD – Wed, Nov 28

by on 27. Nov, 2012 in WOD

Warm-up: 

2 rounds of:

25 Ball Slams

25 Russian Kettlebell Swings

then, technique 10 min:

Split Jerk work

15 min to find max Split Jerk

WOD: 

5 rounds of:

10 Push Jerks, 135/95#

60 yards Shuttle Run,

must touch ground.

 

“When you reach the top, keep climbing.” – Proverb. 

 

2012-11-28

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WOD – Tue, Nov 27

by on 26. Nov, 2012 in WOD

Warm-up: 

3 rounds of:

200 meter Row

Samson Stretch, 10 sec holds

10 Box Jumps (low box)

Strength:

Hang Power Clean, 3 at 65% 1RM,

EMOM 10 min.

WOD: 

15 min AMRAP:

5 Hand-release Push-up

10 Overhead Lunge

15 Strict Knees-to-elbow

 

“Try and fail, but don’t fail to try.” – Stephen Kaggwa. 

2012-11-27

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WOD – Mon, Nov 26

by on 25. Nov, 2012 in WOD

Warm-up:

10 min Snatch Balance work

then,

Back Squat, 2 x 5 at 85% 1RM

WOD: 

Prowler Pushes

Pick teams and race. Max distance in 15 min.

Loosing team pushes winner sled back to start.

** It will be cold in the a.m. so dress accordingly! **

 

“When all’s said and done, all roads lead to the same end. So it’s not so much which road you take, as how you take it.” - Charles de Lint. 

2012-11-26

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WOD – Sat, Nov 24

by on 23. Nov, 2012 in WOD

Warm-up: 

6 sets Bulgarian Split Squat, 6/6

then,

15 min to find max Snatch

WOD: 

10 rounds:

2 Snatch at 65% max

5 Burpees

 

“Striving for success without hard work is like trying to harvest where you haven’t planted” - David Bly. 

2012-11-24

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