WOD - THURSDAY, MARCH 8TH 2012

- HOW MANY OF YOU FIND YOURSELF SAYING THIS? "DOES ANYONE HAVE A HAIR TIE?

* REMEMBER THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  MAKE SURE YOUR WEEKLY POINTS ARE TURNED IN BY FRIDAY.  WE WILL ALSO BE DOING WEIGH-INS, MEASUREMENTS, AND BODY FAT.  IF YOU WANT TO BE ELIGIBLE FOR THE PRIZE WE WILL ALSO NEED YOUR BEFORE AND AFTER PICS!


WARM-UP
1 MIN DOUBLE UNDERS
PUSH-PRESS
STRETCHES

STRENGTH
PUSH PRESS - 5X2

ENDRUANCE
100M SPRINTS ON THE MINUTE EVERY MINUTE FOR 10 MIN

OPEN WOD 12.3
AMRAP 18 MIN
15 BOX JUMPS - GAMES STANDARD (24/20)
12 PUSH PRESS (115/75)
9 T2B

RESULTS FROM 3/7/12

WOD - WEDNESDAY, MARCH 7TH 2012

* REMEMBER THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  MAKE SURE YOUR WEEKLY POINTS ARE TURNED IN BY FRIDAY.  WE WILL ALSO BE DOING WEIGH-INS, MEASUREMENTS, AND BODY FAT.  IF YOU WANT TO BE ELIGIBLE FOR THE PRIZE WE WILL ALSO NEED YOUR BEFORE AND AFTER PICS!

GROUP DOUBLE UNDERS! 

WALLLL CLIMBS!

WARMUP
200M RUN
15 OHS (PVC PIPE)
STRETCHES


SKILL WORK (EVERYONE)
AMRAP 3 MIN 1 GOAT
AMRAP 2 MIN 1 GOAT (DIFFERENT 1 THAN 1ST)
AMRAP 1 MIN MAX TIME L-SITS

GOAT = SOMETHING YOU SUCK AT



WOD
"NANCY"
5 ROUNDS
400M RUN
15 OHS (95/65)
(WE WILL BE TAKING THE BAR FROM THE GROUND)


-

RESULTS FROM 3/6/12

WOD - TUESDAY, MARCH 6TH 2012

BOBBBYYYYY MAC WELCOME TO THE MUSCLEUP CLUB!

PASCUCCI WELCOME TO THE MUSCLEUP CLUB!"BOBBY MAC GOT IT NOW I HAVE TO"

SEAN MILLER 3RD GROUP WOD WELCOME TO THE MUSCLEUP CLUB.

* 20 ATHLETES ON THE MUSCLE-UP CLUB! PRETTY AWESOME THAT THE MUSCLEUP CLUB LIST STARTED WITH 1 PERSON.  THIS WOD WAS A GOOD SHOW THAT IT'S IMPORTANT TO REALLY START PERFECTING YOUR MUSCLEUP TECHNIQUE.

** THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  REMEMBER IF YOU HAVE NOT BEEN SENDING IN YOUR POINTS YOU ARE INELIGIBLE FOR THE CASH PRIZE.

*** MARCH 30TH @ THE CABANA WE WILL BE HAVING A POST PALEO/POST OPENS PARTY. $35 PER PERSON SIGN UP AT THE GYM UNLIMITED ADULT BEVERAGES AND MEXICAN BUFFET!

**** BY THE WAY NEW GYM RECORD FOR ATTENDANCE TODAY!

WARM-UP
2 MIN DOUBLES
20 THRUSTERS (PVC PIPE)
20 KIPS
20 1 - ARM KB SWINGS (LIGHT)
STRETCHES

STRENGTH (EVERYONE)
3X15 THRUSTERS (FROM THE RACK) - INCREASE WEIGHT EACH SET (ALL SETS MUST BE UNBROKEN)

WOD
AMRAP 15 MIN
5 WALL CLIMBS (NOSE TO WALL)
7 T2B
9 KB SWINGS (2/1.5)

RESULTS FROM 3/5/12

WOD - MONDAY, MARCH 5TH 2012

* IM GONNA GO OUT THERE AND SAY THAT PARTNER WOD WAS INTENSE IN A PACKED HOUSE.  AFTER A LITTLE CONFUSION WORKOUT SETTLED IN AND GOT PRETTY INTENSE.  BY THE WAY CHECK OUT THE TEAM NAMES ON THE RESULTS PIC!


- CHECK OUT THIS VIDEO FOR TODAYS WOD.  ABSOLUTELY SICK PERFORMANCE!

WARMUP
3 MIN MAX DOUBLES
20 HANG CLEANS
NEGATIVES (5 RDS) OR MUSCLEUP TRANISITIONS


STRENGTH
BACK SQUAT
75%X5, 80%X5-85%X5 - ADD 10LBS TO YOUR 1RM.  SO IF YOU WERE GOING OFF A 100LB RM YOUR NEW 1RM IS 110 LBS.

ENDURANCE
400M RUN
REST 2 MIN
300M RUN
REST 1 MIN
200M RUN
REST 1 MIN
100M RUN

WOD 
NASTY GIRLS
3 ROUNDS
50 AIR SQUATS
7 MUSCLEUPS (SUB 3 NEGATIVES AND 3 CLAPPING PUSHUPS PER 1 MUSCLEUP)
10 HANG CLEANS(135/95)

RESULTS FROM GROUP WOD!

RESULTS FROM GYMNASTICS WOD.

WOD - SUNDAY, MARCH 4TH 2012

* OPEN COMPETITORS ONLY 8AM-9AM FOR REDO OF 12.2 AND EXTRA WOD.
** GROUP CLASS 9AM - 10AM!
*** GYMNASTICS/STRETCHING/CORE CONDITIONING WITH KAIT.  THIS IS FOR EVERYONE.  LAST WEEK WE HAD A AWESOME TIME TRYING ALL NEW TUMBLING MOVEMENTS AND WORKING FLEXIBILITY.




12.2 Outlaw Strategy Tips from Rudy Nielsen on Vimeo.
* WATCH IN DETAIL FOR TOMORROWS REDO OF OPEN WOD 12.2!

WARMUP
400M RUN
20 PUSH PRESS
PISTOL PRACTICE
DYNAMIC STRETCHING

WOD
RULES
-  PARTNER A HOLDS A MOVEMENT WHILE PARTNER B PERFORMS MAX REPS THEN SWITCH
- ONCE PARTNER A DROPS YOU SWITCH ROLES

1. WALL SITS WITH PUSH PRESS (95/65)
2. PLANK HOLD WITH MAX HAND-RELEASE PUSHUPS
3. HANDSTAND HOLD WITH ABMAT SITUPS
4. RING DIP HOLDS (SUB BOX HOLDS) - PISTOLS
5. 200M RUN WITH ROW FOR CALORIES

- YOUR SCORE = TOTAL REPS COMPLETED AS A TEAM

WOD - SATURDAY, MARCH 3RD 2012

* AWESOME JOB ON HERO WOD ZIMMERMAN.  ALWAYS HITS AT HOME WHEN YOU COME TO THE GYM, AND GIVE IT YOUR ALL IN HONOR OF ALL THE MEN AND WOMEN THAT SERVE OUR COUNTRY! GREAT JOB TODAY TO ALL.

9:30 GROUP! 

MEETING OF THE MINDS OR MEETING OF THE MEATHEADS? 

WOD
"DEATH BY BURPEES"
MINUTE 1 DO 1 BURPEE
MINUTE 2 DO 2 BURPEES
MINUTE 3 DO 3 BURPEES
CONTINUE UNTIL YOU CAN'T COMPLETE THE MINUTE

IMMEDIATELY FOLLOWING YOUR LAST BURPEE YOU HAVE
6 MIN TO FIND YOUR 1RM HEIGHT BOX JUMP!
(MAKE SURE THE BOXES ARE OUT AND READY TO GO WITH PLATES NEXT TO YOUR BOX TO STACK!)

RESULTS FROM 3/2/12

WOD - FRIDAY, MARCH 2ND 2012

WELCOME TOMMY AND CHRIS TO THE GROUP! (WE HAVE MATT AND WENDIE NOT SHOWN BC WE FORGOT TO TAKE A PIC) 

WARM-UP
200M RUN
20 DEADLIFTS
20 GOODMORNINGS
20 KIPS
20 SEC HANDSTAND HOLD
DYNAMIC STRETCHING


STRENGTH/ENDURANCE (EVERYONE)
3X10
DEADLIFT
AT 60% OF YOUR 1RM (GOAL IS TO DO THESE UNBROKEN!)

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

WOD
"ZIMMERMAN"
AMRAP 25 MIN
11 C2B PULLUPS
2 DEADLIFTS (315/205)
10 HSPU