Saturday 11/30/13

SKILL:
  Shoulder Press: follow Wendler



WOD:

For Time:
50 KB Swings
-24/16

30 Hang Power Cleans
-95/65

10 Box jumps 
-RTG 30/24   RX 24/20

40 KB Swings 
-24/16kg

20 Hang Power Cleans 
-95/65

20 Box Jumps

30 KB Swings 
-24/16kg

10 Hang Power Cleans 
-95/65

30 Box jumps

Friday 11/29/13

SKILL:

Deadlift: follow Wendler


WOD:


Tabata: 4 exercise's , 8 sets
20 sec of work, 10 sec or rest

Bicycle crunches:
Lie on your back with hands behind your head. Lift head and rotate to bring elbow to opposite knee, then switch sides Continue alternating sides to work the abs, especially the obliques.

Supermans:
Lie prone, and lift arms, legs, and head off the ground and hold the position.

Side elbow plank:
Roll body to side  with feet stacked, Even number on each side . Each plank will count as 1 rep)

Opposite arm and leg reach on all fours:
Start on hands and knees, reach the right arm forward as you reach the left leg back, keeping torso stable. Come back to all fours and switch sides.

Abs Day!

Thursday 11/28/13

From all of us here at SFC we wish you a very Happy Thanksgiving !! 

4 person team WOD 
SFC will have a 9 and 10 Am class only today. 

Start with equipment unassembled

(sled with weight, tire, log, sledge hammer, axle bar with weights)


Pass all equip over wall 6'/5'

-jump over wall

Assemble equipment

Each person on team will do each exercise for 20 M

-sled pull   135/90

-tire flip

-farmers carry 135/95 ( with axle, axle is never to put down unless its going over wall)

log and sledge carry while lunging

- once all team members have done each exercise ( 1 team member will hit log 20 times while , 2 members plank, and 1 holds axle with weights. If axle hits ground or member unable to hold to plank each member will do 5 planks)

-then members will do all 4 excercises again until you return to wall

-unassembled equipment and pass over wall

-all members jump over wall to finish line

Wednesday 11/27/13

SKILL:

4x4 strict pull ups

 (add weight if easy)

4x4 negative pull ups if you can not do strict pull ups.

 Rest 2 min between sets

 

 

WOD:

10 min AMRAP

10 Overhead lunges (5 each leg)

- RTG 95/65   RX 85/55

10 Burpees

Tuesday 11/26/13

SKILL:

Bench press : follow Wendler


WOD:

-Four rounds for max reps  with 5 min cap for each round


Unbroken Pull-Ups x Max Reps

400 Meter Run

Push Press x Max Reps
-RTG 135/95     RX 115/75


Rest exactly 5 minutes between rounds

-Score is the total amount of pull ups and push presses

Monday 11/25/13

ELIZABETH

21-15-9
Cleans

Ring Dips