S&C 12/10/12

"$hit loads of pounds"

Totally top secret you must attend to find out. But any wod with a title like that you have to love. This is an original wod so good luck googling it you won't find it.

S&C 12/8/12

Strength wod- overhead press 3x5

On the minute for 8 minutes

6 hang power snatches 95/65

Conditioning wod-

15 min amrap

Buy in 100 du's
-then-

9 pull-ups
15 push press 65/45
9 ball slams
15 wall balls

12/6/12

Strength wod- bench press 3x5

Power clean 5x3

Conditioning wod-

15 min amrap

200m row
8 hang cleans 95/65
8 heavy kb swings
8 push press 95/65
8 pull ups
8 box jumps 24"/20"

S&C 12/5/12

Strength wod - 12min to find 1rep max squat clean to jerk

Conditioning wod-

3 rounds

12 dead lifts 225/155
15 kb swings
18 wall balls
21 du's
24 cf sit ups

S&C 12/3/12

Strength wod- back squat 3x5

Hang power snatch 5-3-1

Conditioning wod-

10 min amrap

3 hang squat cleans 135/95
6 thrusters 135/95
9 pull ups

S&C 12/1/12

"CrossFit football total"

1 rep max of the following lifts

- bench press
- power clean
- dead lift
- back squat
- over head strict press

After a warm up set each athlete will have 3 chances to reach a max weight. The weight you attempt is up to you. A failed attempt counts towards your 3 attempts.

S&C 11/29/12

Strength wod - power clean 5-3-1

Overhead press 3x5

Conditioning wod-

For time-
2 rounds

25 dead lifts 135/95
20 wall balls
15 power cleans 135/95
10 over the bar burpees
5 push jerks 135/95
Row 400m

S&C for 11/26/12

Strength wod- hang power snatch 5-3-1

Bench press 3x5

Conditioning wod

15 min amrap

2 deadlifts 275/185
4 hang power snatches 95/65
8 pull-ups
12 du's

S&C 11/28/12

Strength wod- 5-3-1 squat clean to jerk

Back squat 3x5

Conditioning wod - on the min for 10min

Odd min 30 sec max effort T2B
Even min 30 sec max effort du's

1 min rest

8 min amrap of thrusters 95/65

Must complete 10 cf sit ups every 2 min score is total number thrusters done in 10 min.

S&C wod 11/21/12

Strength wod-

Overhead press 3x5

On the min for 10 min

3 dead lifts 225/155 odd mins
30 sec Max effort hspu even min

Conditioning wod-

12 min amrap

Cal row 7/5
9 pull ups
6 power cleans 135/95#
3 push jerks 135/95#

S&C for 11/19/12

Strength Wod -
10min
Hang power snatch (form work)
10 min
Hang squat clean to push jerk (form work)

Conditioning wod-

Open 12.3

18 min amrap

15 box jumps 24/20
12 push press 115/75
9 t2b

S&C for 11/15/12

Strength wod -

Bench press 3x5

Push press 3x8

Conditioning wod-

12 min amrap

3 ground to overhead 155/115#
6 high box jumps
9 wall balls
12 du's

S&C for 11/14/12

Strength wod-

Back squat 3x5

On the minute for 10 min

4 chin ups
4 kb swings

Conditioning wod-

12 min amrap of the following complex

2 power cleans. 135/95
2 hang squat cleans
2 front squats
2 push jerks
2 back squats

Once 1st power clean is done 2nd must be touch and go. Bar is not allowed to be dropped at any point. Each sequence is one round. Rest as needed between sequences.

S&C for 11/12/12

Strength wod-

Overhead press 3x5

Hang squat clean - work up to a heavy triple(3reps w/o putting bar down)

Conditioning wod-

25 cal row
50 front squats 135/95
75 du's
100 cf sit ups

S&C wod for 11/8/12

Strength wod- back squat 3x5

Conditioning wod- "nutts"

10 Hspu
15 dead lifts 250/170#
25 box jumps
50 pull ups
100 wall balls
200 du's
400m run.

*there will be a 40 min cap. We are testing how fast or how much you can do. We will retest in a future class

S&C wod 11/7/12

Strength wod- bench press 3x5

On the minute for 10 minutes

Odd minutes max hand stand hold

Even minutes max effort T2B

Conditioning wod-

12 min amrap

Buy in - 100 du's*

Then

5 hang clean 95/65#
10 ball slams
15 cf sit ups

* once clock starts du's must be completed before beginning. Athlete will have remaining time to do amrap once du's are completed.

S&C wod 11/5/12

Strength wod - back squat 3x5

On the minute for 10 min
1 power clean 85% 1rm
8 pull ups

Conditioning wod -

12 min amrap

Run 100m
1 wall climb
2 high box jumps
5 clean and jerks 135/95#