January, 2012Archive for

Wednesday the 1st of February, 2012

Press 1-1-1 (20 minute time limit) Rest as needed WOD 21-15-9 100 meter run Muscle snatch (95/65) (7 minute cap) -No second knee bend! SCORES Immediately after cap 3 minute AMRAP Shoulder taps Rx-Back to wall Big Trouble in Little Haiti!
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Tuesday the 31st of January, 2012

For time 100 Burpees 1 Mile run 100 KB swings (53/35) Rx+ (70/53) SCORES Supplement 50 Superman rocks Big Trouble in Little Haiti!
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Monday the 30th of January, 2012

  Front squat 1-1-1 (20 minutes time limit) Rest as needed WOD 7 rounds 7 Front squat (50% of max) 7 C2B pull-ups (10 minute cap) SCORES Immediately after 10 min cap 5 minutes of V-ups Break up sets as needed Big Trouble in Little Haiti!
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Sunday the 29th of January, 2012

Bench Press 5-3-1+ Rest as needed 21-15-9 Wall Ball 20/12 Kettlebell Swing 70/53 Burpee
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Saturday the 28th of January, 2012

9 am 305 Workout 11 am Super Secret WOD
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Friday the 27th of January 2012

Deadlift 5-3-1+ (75-85-95%) Rest as needed 5 rounds for time of: 185 pound power clean, 5 reps Muscle up, 5 reps Scale for muscle ups is 10 shoot throughs 12 minute time limit Midline: Accumulate 1 minute in L Sit in as little time as possible. Start immediately after 12 minute cap. SCORES  
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Thursday the 26th of January, 2012

4 rounds for reps 60 seconds work:30 seconds rest Strict pull ups Push ups Squats Sit ups Burpees Score is total reps Midline: 300 Russian Twists, 20/14 SCORES
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Wednesday the 25th of January, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 Handstand push ups Midline: 100 GHD sit ups
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Tuesday the 24th of January, 2012

Hang Power Clean 5-5-5-5-5 Rest 2 minutes between sets Rest as needed 21-15-9 Kettlebell snatch, per arm 53/35 Toes to Bar 12 minute time limit Midline: 5 minutes, strict Toes to Bar, for reps. Start immediatly after 12 minute cap SCORES 305 vs. A1A Big Trouble in Little Haiti!
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Monday the 23rd of January, 2012

Back Squat 5-3-1+ (75-85-95%) Rest as needed "Jackie" Row 1000 meters 45 pound thruster, 50 reps 30 pull ups Midline: 5 minutes for reps, Turkish Get Up 53/35 SCORES In case you forgot...
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