2010
02.08
Warm-up:
Shoulder pass throughs, 10/
Skin the cat, 10/
10 box jumps, 10
x3
Burgener x2
WOD:
Power Snatch:
3-3-3-3-3
Rest 10 and then:
“Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments,
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly
2010
02.06
Warm up:
20lb med ball slams, 10/
ghd situps, 10
x3
WOD:
“JT”
For time:
21-15-9 of
handstand pushups/
ring dips/
pushups
post time to comments.
2010
02.05
Warm up:
15 squats/
10 pushups/
10 pullups
x2
WOD:
Turkish Get up
1-1-1-1, each side
Rest 5 min and then:
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
U of D Hockey
2010
02.04
Warm-up:
500m row/
10 burpees
x2
Burgener x2
WOD:
“Tabata something else”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Pullups, Sit-ups, and Push-ups . Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.
2010
02.02
Warm-up:
Burgenerx3
Front lever practice, 5 minutes
WOD:
Handstand holds, max time, 3 attempts
Rest 5 minutes and then:
4 rounds for time of:
400m run/
45lb Dumbbell hang squat clean, 21 reps
Post fron lever feedback, best handstand hold and time to comments.
2010
01.31
Warm-up:
Bear crawl/gallop, 25 yards/
10 shoulder pass throughs/
15 squats/
x2
WOD:
AMRAP in 15 minutes of:
315 lb deadlifts, 3 reps/
Hanstand pushups, 5 reps/
Knees 2 elbows, 7 reps
Post rounds and fractions of rounds to comments.
Jeremy Mewha, New Species Coach/Athlete. Bar muscle-up>
2010
01.31
Warm-up:
15 squats/
10 pistols, alt legs/
10 pushups/
10 pullups
WOD:
Backs squat:
5-3-3-1-1
Rest 5-10 and then:
“Fran”
For time:
21-15-9 of
95lb thrusters/
pullups
Postvtime to comments.
2010
01.29
Warmup:
Hollow rock, 20 reps/
24 in box jumps, 10 reps/
c2b pullups, 10 reps/
ring dips, 10 reps
x2
WOD:
3 Rounds for time of:
5 ring muscle-ups/
5 bar muscle-ups
Post time and thoughts to comments.
2010
01.28
Warm up:
squats, 15/
inch worms, 10/
pushups, 10/
pullups, 10
WOD:
Front squat:
3-3-3-3-3, 2 minutes rest between
Rest 10 and then:
Run a 5k
Post time to comments.
2010
01.27
Burgener x3
Overhead squat, 15 reps/
Heaving Snatch Balance, 95lbs, 5 reps
WOD:
Olympic Total:
Snatch, 1 rep
Clean and Jerk, 1 rep
*Work up to your max in both lifts; clean with whatever technique gets you the most weight.
2010
01.25
Warm-up:
15 squats/
10 pistols/
10 pushups/
10 hand stand pushups/
10 kipping pullups/
10 deadhang pullups
WOD:
Three rounds for time of:
50 Double-unders
50 Back Extensions
Post time to comments.
Saints WIN!!!!
2010
01.24
Warm-up:
walking samson stretch, 20 steps/
inch worms, 10/
ring rows, 10
x2
WOD:
Turkish Get ups:
3-3-3-3-3-3
Rest 10 and then:
3 rounds for time of:
3 rope ascents, 15 ft/
20 kettle bells snatches, (10 each side), 1.5 pood
Post time to comments.
2010
01.23
Warm-up:
Burgener x3
WOD:
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to comments.
2010
01.21
Warm up:
15 squats
10 pushups
10 pullups
400 m run
10 shoulder pass throughs
WOD:
5 rounds for time of:
5 bar muscle ups/
7 kettelbell swings, 2 pood/
9, 24 inch box jumps
post time to comments.
2010
01.20
Warm-up:
Inch worms, 10/
Walking Pistols, 10/
10 clapping pushups
Push Jerk:
1-1-1-1-1
rest 10 and then:
“Jessie”
5 rounds for time of:
Dumbbell walking lunge, 30 steps, 45/25lbs/
Ring Dips, 21 reps/
10 Standing Broad jumps, 6 ft minimum
Post time to comments. In honor of a long time friend and pet.
2010
01.19
Warm-up:
15 squats/
10 pull-ups/
10 push ups
x2
Burgenerx3
WOD:
3 rounds for time of:
115lb Sumo Deadlift high pull, 15 reps/
30 Box jumps, 20 inches/
15 pullups/
250m row
Post time to comments.
2010
01.17
Warm-up:
burpee pullup, 25
WOD:
Overhead squat
3-3-3-3-3
rest 5 and then:
Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups
Post rounds completed to comments.
*Use a sledge hammer weighing between 12 - 20 lbs.
*Striking into a tire, sand bag or something. Be creative.
*Make sure you reach full extension on your strikes.
*You can sub ball slams, plate slams or dumbbell slams. Be creative.
2010
01.16
Warm-up:
Walking lunge w/ samson stretch each step, 20 steps/
Push-ups, 10 reps/
hollow rock, 10 rocks, (go for big rocks)
x2
WOD:
The New Species 300 PREPARE FOR GLORY!
For time:
10 muscle-ups
20 pistols, (alternating, 10 each leg)
30 Power snatches, 75lbs
40 yard bear crawl
50 burpee box jumps, 20inches
50 double unders
40 yard bear crawl
30 power snatches, 75lbs
20 pistols, (alternating, 10 each leg)
10 muscle ups
Post time to comments.
2010
01.15
Warm-up:
Squat, 15 reps
Pushup, 10 reps
20lb Med ball slam, 10 reps
WOD:
Handstand holds
5 attempts, max holds on wall
Rest 5 and then:
21-15-9
155lb backsquat/
pullups/
5 yard bear crawl
for time.
Post time to comments.