4.2.12

Beginners:

Skill:
Squats


Workout:
3 Rounds For Time (RFT)
10 Tire flips
30 Push ups
50 Sit ups

Competitors:

Strength:

5x2 OHS

Workout:
7min AMRAP
  3  Deadlifts / 3 Power Cleans / 3 Jerks
12  KB Swings



Just a little reading to see the science behind what I am doing. (So you all know it is NOT random).

3.27.12

Beginner:

Skill:
"Double Unders"
  - Passing the jump rope twice underneath your feet in a single jump.

Workout:
'Annie'
50-40-30-20-10
Double Unders
Sit ups


Competitors:

Skill:
5x5 Dead-lift

Workout:
'Annie'

3.26.12

Beginners:

Skill:
Overhead Squats with weight.

Workout:
"Death by Front Squats"
 - First round (minute) you will execute 1 front squat. 2nd round you will execute 2 FS. And you will keep this up until you cannot complete the amount of squats needed for that minute. Score is last COMPLETED round.



Competitors:

Skill:
3x3 Snatch
5x2 Snatch Pulls with 120%

Workout:
"Fran"
21-15-9
Pull ups
Thrusters

3.21.12

Beginners:

5x3 Front Squats
5x3 Back Squats
5x3 Strict Press


Competitors:

     21-15-9

95/65# SDHP
16#      Sledge Hammer
20/14# Wall Balls

3.20.12

Beginners

Focus:
Squat form

Workout:

Bottom to Bottom Tabata

Competitors:

Focus:
Clean and Jerk

Workout:

HPC
Squat cleans from the blocks
Front Squat

3-19-12

EVERYONE (ON YOUR OWN)

2000m row for time.

Go to the rec center, get on the concept 2 rowers. Go to workouts, select 2000m and row until you get to 0m. Post times to comments.

For the love of all things holy, do not row like this.

Competitors
5x3 OHS
5x5 DL

Tabata:
2 pd KB swings (Russian Swings)
75#  Thrusters

3.12-16.12

ENJOY YOUR SPRING BREAK!!!

Have fun, be active, move, climb, run and swim. BE SAFE!!!