Blog on hold till after move

This blog will be on hold till after we move, we are currently painting/kitting out new unit which will be 1600ft - training is still the same at the current box - updates to follow

"Fast and the Furious" - Wod - 12/11/09

Ballistic warmup

Kettlebell swings

"Fast and the Furious"

10 pullups
10 16kg one arm swings (l,r)
10 plyo pressups
10 tuck jumps

A.M.R.A.P X 20 mins

Cheers rossboxing

Deadlifts and "999"

Ballistic warmup

21-15-9

wallballs/box jumps

Strength - Deadlift

5-5-5

1 x 20

Finisher - "999"

9 thrusters
9 pullups
9 burpees

x 5

back squats power cleans and pressups - 9/11/09

Ballistic warmup

warmup - tabata row

strength - Back squat

5-5-5

Finisher - 10 power snatch 65lb
10 pressups

A.M.R.A.P 10 mins

Tabata - WoD - 6/11/09

ballistic warmup

wallball
pullups
push press
row
pressups

tabata intervals with 30sec between exercises

Clean and Jerk - 5/11/09

Burgener warmup

Clean and jerk

3-3-3-1-1-1

"Hansen"- WoD - 4/11/09

Warmup

then

"Hansen"

30 K.B swings 2 pood
30 Burpees
30 GHSU

x 5