S&C wod for 11/1/12

Strength wod-

1 rep max bench press

1 rep max push press

Conditioning wod-

12 min as far as you can go

Run 100m
1 dead lift 315/225#
15 cf sit ups
Run 200m
2 dead lifts 315/225
30 cf sit ups
Run 400m
3 dead lifts 315/225
45 cf sit ups
800m
4 dead lifts 315/225
60 cf sit ups

Etc etc etc

S&C wod for 10/31/12

Strength wod -

1 rep max back squat

1 rep max push press

Conditioning wod -

9-15-21

Pull ups
Front squats 135/95

* once front squats begin if bar comes below front rack position preform 2 penalty burpees

S&C wod 10/29/12

Strength wod - front squat 3x5

On the minute for 10 minutes

8 hang cleans 115/75#

Conditioning wod -

"CrossFit disco"

10,9,8,7,6,5,4,3,2,1

Power cleans 60% 3rm
Pull ups

S&C 10/25/12

Strength wod

Bench 3x5

Power clean 5x3

Conditioning wod

8 min AMRAP

2 push press 135/95
5 t2b
7 box jumps

2 min rest

5 min AMRAP

2 thrusters 135/95
3 bar over burpees
4 box jumps

S&C 10/24/12

Strength wod

Back squat 3x5

Strict press 3x5

Conditioning wod

"Fat Fran"

15-12-9

Thrusters 135/95
Pull ups

S&C Wod 10/22/12

Strength wod

Front squat 3x5

On the min for 10 min

5 ball slams
5 pull ups

Conditioning wod

40 wall balls
10 du's
30 wall balls
20 du's
20 wall balls
30 du's
10 wall balls
40 du's

15:00 cap

S&C wod 10/18/12

Strength Wod

Back squat 3x5(+5)

Power clean 3rm
- work up to heavy triple resetting with every lift.

Conditioning wod
2 rounds
1:00 max pull ups
1:00 rest
1:00 max dynamic pushups
1:00 rest
1:00 max cf sit ups
1:00 rest
1:00 max cal row

* score is total # of reps for row each calorie is a rep.

S&C wod 10/17/12

Strength wod

Bench press 3x5

On the min for 10 min

3 dead lifts 225/155#
10 double unders

* no dropping bar or touch and go. Must control bar with a good midline throughout lift.

Conditioning wod

For time
Run 200
21 thrusters 95/65#
Run 100m
21 du's
Run 100m
21thrusters 95/65#
Run 200

* focus on thrusters is hitting depth on squat. One must be able to judge depth under fatigue.


Coach Steve will be guest coaching tonight he is a slave driver be prepared to work!

S&C wod Monday 10/15/12

Strength wod

Back Squat 3x5(+5)

Overhead press (+2.5)

- take barbell from ground this is a strict press

Conditioning wod

15 min amrap

5 hang cleans 115/75
7 pull ups
5 box jumps*

* box jumps should be challenging. If you normally use small box go to tall box if you normally do tall box add 45# plate. If you struggle with box jumps use small box.

Thurs 10/11/12

Strength wod

Front Squat 3x5

On the min for 10 min
- 6 kb swings 6 T2B

Conditioning wod

10min AMRAP

20 push presses 65/45#

Then

20 push presses 85/55#

Then

20 push presses 105/65#

Then

As many push presses 125/85#

* you can only use one barbell and must change your own weight you must complete as many reps as possible in 12 minutes



BRING IT

Strength and conditioning wod wed 10/10/12

Strength WOD

Power clean 5x3
- should be 70% of 3RM max

Bench Press 3x5(+5)

Conditioning WOD

"Master chief"

5 rounds of 3min AMRAP with 1min rest in between.

3 power cleans 135/95#
6 front squats 135/95#
9 push ups.

Keep up the good work maybe someday you to can lift this

Strength and Conditioning WOD 10/8/12

Happy Columbus Day!!!

Here is whats in store for you....


Strength WOD

Strict over head press 3x5
- 60-70% max

Dead Lift 3RM

-10 min to work up to your 3 rep max
-Touch and Go are not allowed
-Must reset after every lift

Conditioning WOD

"Bad Religion 2.0"

5 rounds or 15min Cap

Max reps back squat 225/135

7 burpee box jumps

* each time back squat is taken off the rack round begins. Soon as bar is reracked round ends and you must do 7 burpee box jumps before you start next round. Score is total # of back squats preformed.


And they may bicker and fight but these to are bromance for life