Monday 06.01.09 - Quality yields Quantity

Part A:
Spend 15 minutes on TBD (by trainer) basic movements. 10 unbroken reps must be completed with proficient technique.

Part B:
Thrusters x MAX unbroken reps (Guys use 95 lb, Gals use 65 lb)

Perform as many thrusters as possible in one set. The bar must not go below the shoulders or your set is finished. There is no time component so take as long as you want. The bar can ONLY be rested in the front rack or overhead.

The thrusters must be squatted to full depth (hips crease below knee) and finished with elbow locked out fully over head.

Post reps completed to our Message Board

Tuesday, 05.26.09 through Saturday, 05.30.09 - Trainer’s Choice

Be prepared for anything as it’ll be the trainer’s choice each class on what the WOD will be. This WOD/Webmaster is out of town on vacation all week!!

Saturday 05.23.09 - “Tanya” at FRA

Meet at Franklin Road Academy (FRA), 4700 Franklin Rd, for the WOD at 9:45 a.m. first. Go to the back parking lot from the Church side (left side) of the school and drive until you see the baseball field and football field entrance behind the school. We’ll all meet in the parking lot there.

The WOD should start at 10:00-10:15ish..

The WOD is Tanya which is demonstrated effortlessly by our own Clark Smith here.

Friday 05.22.09 - Football Gone Bad

3 rounds of:

Thrusters x 1 min (Guys use 95 lb, gals use 65 lb)
Box Jumps x 1 min (20 in box)
Double Unders x 1 min
Push-ups x 1 min
Row x 1 min
Rest 1 min

Post scores to our Message Board

Thursday 05.21.09 - Class WOD

7 rounds of:
Med Ball Clean x 7 (Guys use 20 lb, Gals use 14 lb)
Burpees x 7

Post Times to our message board.

Wednesday 05.20.09 - Reveling in Victory

4 rounds for time of:
Run 400M
50 Air Squats

Post Times to our message board.

Tuesday 05.19.09 - Class WOD

Deadlift set of 21 reps
Rest 3 minutes
Shoulder Press set of 21 reps
Rest 3 minutes

The deadlifts and shoulder presses must be completed in a single set in less than 2 minutes. No re-racks on the shoulder press and no re-adjustments on deadlift beyond resetting lumbar curve or grip.

Then for time:
1-arm DB Shoulder Press x 50 R/L (Guys use 25 lb DB, Gals use 15 lb DB)
DB Suitcase Deadlift x 50 R/L (Guys use 35 lb DB, Gals use 20 lb DB)

Post Loads for first part and Times for second part to our message board.

Monday 05.18.09 - Class WOD

4 rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post Times to our message board.

Saturday 05.16.09 - Class WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post Rounds to our message board.

Friday 05.15.09 - Class WOD

7 rounds of:
Burpees x 7
Box Jumps x 7
DB Hang Squat Clean x 7 (Guys use 35 lb DB’s, Gals use 20 lb DB’s)

Post Times to our message board.