Monthly Archives: June 2011

Back to the squat

HOLIDAY SCHEDULE THIS WEEKEND: Saturday — regular schedule Sunday — regular schedule Monday — Sunday schedule Friday 110701 BLACK BOX WOD (current skill: back squat) back squat 5-5-5-5-5 Post loads to comments. How to safely train outdoors in summer heat… Read more »

Heavy Deads

Thursday 110630 Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 110622. * * * * * Level 2 WOD: A. BP 3/5 B. 30 Sn 115# 10 GHDSU every time bar is set down +4 sec Compare to 110315…. Read more »

Feel the filth

Wednesday 110629 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound… Read more »

What the L?!

Tuesday 110628 Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-ups Post rounds and fractions of rounds completed to comments. Compare to 050621. * * * * * Level 2 WOD: For time:… Read more »

Final clean up

Monday 110627 BLACK BOX WOD (current skill: the clean): “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Post time to comments. * * * * * Post-Elements WOD @ 7:30pm w/Dan Def (subbing for Hari): Every Minute on the… Read more »

A running sandwich

Friday 110624 For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters Post load and total time to comments. Compare to 050611. Set the clock to “I’m gonna actually change something if I do it long enough.”… Read more »

Thursday Cleaning

BLACK BOX WOD (current skill: the clean): 3 sets of 3 Power Cleans followed by 3 Front Squats without setting the bar down. Increase weight each set if possible. Then 5 3-Rep-Max Cleans Post loads to comments. * * *… Read more »

Heavy triples

Wednesday 110622 Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 110222. * * * * * Post-Elements WOD @7:30pm w/Rickke: A. Deadlift 3 x 5 B. L-sit progressions. Accumulate 3 minutes in an L-sit or L-sit progression. C. 1/2… Read more »