Monday is Fun-day...

A. Deadlift - drop each rep, 1 rep x 10 sets, 60 sec - pick a weight that is approximately 15% below your personal best
B1. Bench Press, 3-5 reps x 5 sets, 120 sec
B2. DB Walking Lunges, 8/leg x 5 sets, 120 sec - if you make the 8 reps/leg....ADD MORE WEIGHT
C. 50 Push-up Burpees for time

Post Loads and Time for C to comments.

Friday WOD

3 sets of 3 minutes:
Row 400m
AMRAP Push-up burpees in remaining time limit
Rest 3 min
+
3 sets of 2 minutes:
20 KBS - 16/24kg
AMRAP DB Push Press in remaining time (15/25)

Sorry for the late post....

Post reps to comments...

Wednesday, October 27th

Coach Rip's Quote of the Day.....

Question -

If you had to choose between wearing no shoes or running shoes to lift in which would you pick?


Rip's response:

"That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza.

Can't we just avoid both?"



A. Split Jerk, 3-3-3, 120 sec
B1. Bench Press, 4-7 reps x 5 sets, 120 sec
B2. DB Walking Lunges, 8/leg x 5 sets, 120 sec
C. Tabata Anchored Sit-ups


Complete A, then complete B1 and B2 together, then complete C.

Post loads and reps to comments.

Quote of the Day

"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.

You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
~Coach Rippetoe

Monday WOD

Power Snatch, 1-1-1-1-1, 120 sec
+
Power Clean, 1-1-1-1-1, 120 sec
+
Chin-ups, AMRAP x 3 sets, 180 sec - comment on what you used (i.e. bands, body weight, negatives, etc)

Post: PS+PC+Rd 1 Chins+ Rd 2 Chins + Rd 3 Chins = Total Score

ie:
Power Snatch: 45/50/55/65/70
Power Clean: 65/75/80/90/100
Chins: 10/8/6

Total: 70+100+10+8+6 = 194

Friday WOD

Sorry for the late post:

For reps:
5 min double unders
4 min rowing
3 min box jumps - 20"/14"

Post # of reps to comments:

Wednesday WOD

Press, 3-2-1, 180 sec
+
Push Jerk, 3-2-1, 180 sec
+
Split Jerk, 3-2-1, 180 sec

Post loads to comments.

Good luck!!

Monday WOD

Back Squat, 5-5-3-3-3, 240 sec rest

+

3 sets:
15 KBS - 24kg/16kg
15 DB Push Press - pick tough weight
Rest 60 sec

Post squat weights and metcon times to comments.

Example:
Back Squat: 225/245/255/275/295

Metcon:
45s/51s/50s

Friday WOD

Push Press, 3-3-3-3-3, 3 min rest
+
Tabata Deadlift - 95#/65#
+
AMRAP Unanchored Sit-ups in 3 min

Post Push press weight, tabata score and # of sit-ups to comments.

ie:

Push Press: 115/125/145/165/175
+
Tabata D/L: 88
+
Sit-ups: 120

Thruster, 10-10-10, 5 min
+
For time:
Row 500m
15 Push-up burpees
Row 500m

Post Thruster weights and metcom time to comments.

Friday, October 8th

Deadlift, build to a challenging single
+
AMRAP in 15 min:
Row 300m
10 DB Push Press - 40lb males/20lb females
15 Push-ups


Post deadlift weight and metcon score to comments.

Wednesday WOD

Squat - front or back, find 3 RM
+
AMRAP in 7 min:
10 KBS - tough weight
10 Sit-ups
5 Push-up Burpees

Post scores to comments:

Monday WOD

Press: Find your 5 Rep Max
+
AMRAP meters rowed in 5 min
(divide meters rowed/10)
AMRAP Box Jumps in 5 min (choose tough height)

Score = meters rowed/10 + Box jumps

Post 5 rep max and score to comments: