Monday 2015.07.13

Trey hits some pull-ups during a metcon while Ady demonstrates a solid front squat.

Strength
Strict Pull-ups
3 x N


Conditioning
"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#. 20 min cap.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.


Finale
Mob something for at least 4:00.

Monday 09/22/14

Johnna - making good progress on her clean technique

Skill Work
10 min:  Double-unders, triple-unders, or muscle-ups - your choice


Conditioning
"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.  20 min cap.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, thigh bar mash for 2:00/leg.

Saturday 07/12/14

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.

Compare to 09/23/13.


Finale: Spend 2 minutes per whatever body part you need to mob.

Monday 09/23/13

Skill Work
Double-unders or handstands - your choice


"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.


Finale: Spend 6 minutes mobbing whatever needs it the most. Be aggressive.

Warming up!

Monday 01/21/13

Today's WOD was the first workout for the Midwestern Sectional Qualifier held February 13-14 at CrossFit TNT in St. Charles, MO.

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.

Compare to 07/18/11.


Finale: Spend at least 6 minutes mobbing whatever you need to mob.

Fight Gone Bad crew.

Monday 07/18/11

ANNOUNCEMENT:  We will be having a 45 minute mini-seminar this Saturday.  The topic will be mobility (stretching and the like) and how it can help you enjoy life more!  The seminar will be immediately following TSC, so it will start around 8:00 and end at 8:45 or earlier.  Come if you can, and feel free to bring a friend!




Today's WOD was the first workout for the Midwestern Sectional Qualifier held February 13-14 at CrossFit TNT in St. Charles, MO.

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.

Finale:
Do 20 pull-ups that are challenging for you.  Options in order are: Ring Rows, Bands, Kipping, Strict, Weighted.

Lori pressing it out

Monday 06/21/10

Today's WOD was the first workout for the Midwestern Sectional Qualifier held February 13-14 at CrossFit TNT in St. Charles, MO.

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.

Peter working on 5RM 06/19/10