THURS WOD 31/7/2014

A)
10 Mins Work up to a Heavy Single Snatch

B)
10,9,8,7,6,5,4,3,2,1, Overhead Squats 60kg(40kg)

After Each Set of Squats 10 Toes To Bar

WED WOD 30/7/2014

"Jack"
20 Min AMRAP
10 Push Press 50kg(35kg)
10 KBS 24kg(16kg)
10 Box Jumps 24"10"


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

TUES WOD 29/7/2014

A)
Back Squats 3,2,2,1,1,1,1

B)
Press 3,3,3,3,3,3

C)
Weighted Pullup 3,3,3,3,3

MON WOD 28/7/2014

A)
Ring Dip 5,5,5,5,5

B)
5 Rounds For Time
10 Deadlifts 100kg(70kg)
20 Wall Ball 10kg(6kg)

SUN REST DAY 27/7/2014

SAT WOD 26/7/2014

20 Min AMRAP
Run 400 Mtrs
5 Pullups
10 Push ups
15 Squats

FRI WOD 25/7/2014

For Time and Load, Go Heavy!


12,9,6 Reps For Time
Power Clean
Front Squats
Split Jerks

THURS WOD 24/12/2014

A)
Rack Jerks 3,3,3,2,2,2

B)
3 Rounds For Time
30 Kettle Bell Swings 24kg(16kg)
50 Double Unders 
20 Pullups

WED WOD 23/7/2014

A)"Skills"
High Hang Snatch 3,3,3,3,3

B) "Strength"
Back Squats 3,3,3,3,3,3,3

C)"Skills"
10 Rounds For Time
10 Push Ups
20 Hollow Body Rocks

TUES WOD 22/7/2014

6 Rounds For Time
Run 400Mtrs
10 Deadlifts 100kg(70kg)
5 Muscle Ups

MON WOD 21/7/2014

A
"Skills"
5  Rounds Max Strict Pullups and Max Effort Strict Handstand Pushups, Rest Between Efforts


B)
"Conditioning"
15,12,9,6,3 Reps for Time of
Power Cleans 42.5kg(30kg)
Thrusters 42.5kg(30kg)
Toes To Bar

SUN REST DAY 20/7/2014

SAT WOD 19/7/2014

A)
Power Clean 3,2,2,1,1,1,1

B)
Back Squats 3,3,3,3,3

C)
Press 3,3,3,3,3

FRI WOD 18/7/2014

For Time
70 Double Unders
60 Wall Balls
50 Burpees
40 Box Jumps
30 Pullups
20 HSPU

THURS WOD 17/7/2014

50 Clean & Jerks 70kg(35kg)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

WED WOD 16/7/2014

Today's WOD

5 Rounds For Time
Run 400Mtrs
30 KBS 24kg(16kg)
7 HSPU

How Much Fish Oil Should You Take?

Written by Calvin Sun
Just about everyone is convinced that fish oil is the one supplement that you must add to your nutritional regime. Numerous studies have shown supplementing with fish oil has a variety of health benefits including reducing inflammation, improving blood lipid profiles, improving cognitive function, preventing cardiovascular disease, increasing immune function, and reduced risk of cancers. But how much fish oil should you take in order to reap the benefits? Read ON Here.

TUES WOD 15/7/2014

A)
Back Squats 3,3,3,3,3

B)
15-12-9-6-3 Reps for time of
Power Cleans 60kg(40kg)
Burpees

MON WOD 14/7/2014

Todays WOD'S

7 Rounds For Time
10 Pullups
10 Wall Ball

Rest 5 Mins Then

3 Rounds For Time
50 Double Unders
10 Deadlifts 125kg(85kg)

Last Nights Dinner
Twice Cooked Pork = 5 Blocks Protein
Sweet Potato Chips = 5 Blocks Carbs 
Kewpie Mayo         =  15 Blocks
Fat

SUN REST DAY 13/7/2014

SAT WOD 12/7/2014

4 Rounds For Time
21 Kettle bell Swings 24kg(16kg)
21 Burpees
21 Double Unders

FRI WOD 11/7/2014

A)
15 Mins Work Up to a Heavy Single Split Jerk 

B)
6 Rounds For Time
38 Squats
5 Muscle Ups

THURS WOD 10/7/2014

"Bell"
3 rounds for time of:
21 Deadlifts 85kg (65kg)
15 pull-ups
9  Front squats 85kg (65kg)

WED WOD 9/7/2014

"Olympic Lifting Total"

A)
1 Rm Snatch

B)
1 Rm Clean & Jerk

TUES WOD 8/7/2014

Five rounds for time of:
10 Wall Walks
10 Toes to bar
20 Box jumps, 24" box

MON WOD 7/7/2014

A)
 "Helen"
3 Rounds For Time
Run 400 Mtrs
21  Kettle Bell Swings 24kg(16kg)
12  Pullups

B)
Class time remaining, Work up to a heavy 5 RM Back Squat 

SUN REST DAY 6/7/2014

SAT WOD 5/7/2014

A)
10 Mins Work Up To a Heavy Single Clean & Jerk

B)
15 Min AMRAP
5 Ground To Overhead 60kg(40kg)
7 Pullups 
12 Wall Ball  10kg(6kg)

FRI WOD 4/7/2014

A)
10 Mins Work Up To a Heavy Triple Power Snatch, Touch and GO!

B)
Team Chipper 2 one working 1 Resting.
90 Deadlifts 100g(70kg)
100 Situps
90 Box Jumps 24"18"

THURS WOD 3/7/2014

5 Rounds For Time
30 Double Unders
Run 400Mtrs
21 Burpees
10 Toes To Bar

WED WOD 2/7/2014

A)
10 Mins Warm up Cleans and Front Squats.

2 Mins Rest Then

B) 
10 Rounds
In 60 seconds
5 Front Squats
10 Double  Unders
Max Bar  Muscle Ups 
Rest 60 Seconds

10 Rounds, Score Muscle Ups.  Front Squats Should be as Heavy as possible.