November 30th 2012 WOD

Hang Clean 
3 - 3 -3 
1-1-1

WOD

3 Rounds for time:
30 OH Lunges 45/25
15 Ring Rows

** Anytime your plate hits the ground there is a 5 burpee penalty.**

Train Hard Train Smart

Scale as needed!

November 29th 2012 WOD

Deadlift 
5 Reps EMOTM 8 Minutes at 80% of your 1 RM.

4 Min AMRAP
15 Hand Release Push Ups
15 Box Jumps 24"/20"

Rest 2 Minutes

4 Min AMRAP
20 Air Squats
10 Power Cleans 75#/115#

Train Hard Train Smart

Scale as needed.

November 28th 2012 WOD

Strength 
Press
3-3-3-3-3

WOD
Annie
50-40-30-20-10
Double Unders / AM Sit Ups

Train Hard Train Smart

Scale as needed!

November 27th 2012 WOD

3 ME Sets of Pull Ups
3 ME Sets of HSPU
3 ME Sets of T2B

WOD
" Death By Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Train Hard Train Smart

Scale as needed.

November 26th 2012 WOD

Strength Back Squat
5-5-5-5-5

WOD
In 8 Minutes:
Row 1000m
50 Push Ups
Max Effort Wall Balls in the remaining time

Train Hard Train Smart

Scale as needed!

November 20th 2012 WOD

GYMNASTIC SKILL WORK
3 rounds of:
10 Strict pull-ups

5 HSPU (Strict if possible)
*Rest 1 minute between each round

WOD
For time:
100 Lateral Jumps
5RFT:
10 KBS (32kg/24kg)
20 T2B
Then:
100 Lateral Jumps

Scale as needed.

Train Hard Train SMART!

November 19th 2012 WOD

STRENGTH
Snatch Grip Push Press
5x1

WOD
10 RFT
1 Squat Clean
2 Push Jerks
3 Hang Power Cleans

Scale as needed.

Train Hard Train SMART!

November 15th 2012 WOD

L Sits - L-Sit Pull Ups - Ring Holds

WOD EMOTM for 16 Minutes:

Odd Minutes 5 Deadlifts
Even Minutes 5 KB Swings

Train hard Train Smart

Scale as needed.

November 14th 2012 WOD

The Press Series:

Press 3 x 3

Push Press 3 x 3
Push Jerk 3 x 3

21-15-9
K2E
Burpee Box Jumps

Train Hard Train Smart

Scale as needed.

November 13th 2012 WOD

Skill/Strength - Planks ans Holds
-Hollow Holds
- Supermans

-Side Bridges

WOD
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Train hard Train Smart

Scale as needed.

November 12th 2012 WOD

Front Squat
5-5-5-5-5

WOD
Run 800m
40 KB Swings 32 Kg / 24Kg
Run 400m
20 Push Press 115#/75#
Run 800m
15 HSPU

Train Hard Train Smart

Scale as needed.

November 9th 2012 WOD

Strength Press
4-4-4-4-4

WOD
Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

Train hard train smart

Scale as needed.

November 8th 2012 WOD

Skill Box Jumps

10 Minutes to work on cycling reps and height.

WOD

2 Min ME SDHP 32 KG/ 24 KG
2 Min ME Pull Ups
2 Min ME HSPU
2 Min ME Ball Slams 30#/20#

Rest two minutes and repeat.

Train Hard Train Smart

Scale as needed.

November 7th 2012 WOD

Power Cleans

2-2-2-2-2

WOD
10 MIN AMRAP
8 Deadlifts 225/135
12 Bar Facing Burpees

Train Hard Train Smart

Scale as needed!

November 6th 2012 WOD

10 Minutes to work up to a 2 RM Weighted Chin Up:

5 RDS for time:

15 T2B
20 One Arm KB Swing
25 Hand Release Push Ups

Train Hard Train Smart

Scale as needed!

November 5th 2012 WOD

Back Squat
3-3-3-3

WOD
In 10 minutes complete the following.

3 rounds of:
25 Wall Balls
25 Ball Slam Cleans
Row for max meters in the time remaining.

Train hard train smart.

Scale as needed.

November 2nd 2012 WOD

STRENGTH
Bench Press
4-4-4-4

WOD
5RFT
25 Overhead lunges (45#/25#)
20 Burpees

Scale as needed.

Train Hard Train SMART!

November 1st 2012 WOD

SKILL
Overhead squat
Ball slam clean

WOD
For time:
100 Dunders
75 Sit-ups
50 Ball slams (30#/20#)
25 Kettlebell swings (32kg/24kg)

Scale as needed.

Train Hard Train SMART!

October 31st 2012 WOD

HAPPY HALLOWEEN!!!

STRENGTH

Clean & Jerk
1-1-1-1

WOD
12 Minute AMRAP
5 Muscle-ups
10 Power Snatch (95#/65#)
15 T2B

Scale as needed.

Train Hard Train SMART!