out·li·er ( \- li(-e)r\ ) noun
1 : a statistical observation that is markedly different in value from the others of the sample
...are you ready?    
Quotes
"The reputation of a thousand years can be determined by the actions of just one hour."

-Japanese Proverb
WOD
March 30, 2010

Warm Up
5 min Row

WOD
5 Rounds
4 Shoulder Press 135#
6 Push Press 135#
8 Front Squat 135#
6 Push Press 135#
4 Shoulder Press
135#

Cash Out
100 Sit ups

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Technique of the Week
 
WOD

March 29, 2010

Warm Up
30 Samson Lunge
30 Press
30 Shoulder Dislocate
30 OH Squat

WOD
15 Snatches 115#
20 Box Jumps
25 Ball Slams
10 Snatches 115#
15 Box Jump
20 Ball Slams
5 Snatches 115#
10 Box Jumps
15 Ball Slams

Cash Out
10 Parallette handstand practice

March 28, 2010

Warm Up
Rest

WOD
Rest

Cash Out
Rest

March 27, 2010

Warm Up
Lateral Switch steps x 30
Switch Steps x 30
Jumping pullups x 20
Knees to elbows x 20

WOD
Back squat 135 x 30
Front Squat 135 x 20
Overhead squat 135 x 10

Cash Out
Swing a bat, shoot some hoops, kick a ball.

March 26, 2010

Warm Up
30 Samson Lunge
30 OH Squat
30 Push Up
30 Step Ups
30 KBS

WOD
AMRAP in 20min
6 Power cleans 155#
9 Bar Muscle ups
12 Sprawl to Box Jump

Cash Out
10 Min Hand Stand Practice

March 25, 2010

Warm Up
Run 200 meters
20 air squats
Run 200 meters
20 Pull Ups
Run 200 meters
20 Box Jumps

WOD
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Cash Out
Straddle L 60s
Straddle L 50 circles out, 50 circles in

March 24, 2010

Warm Up
Rest

WOD
Rest

Cash Out
Rest

March 23, 2010

Warm Up
5 min Row

WOD
5 Rounds
400M Run
10 Box Jumps 40"
20 Back Squats 135#
10 Broad Jumps 8

Cash Out
3 Rounds
3min Shadow Box - Kicks and Punches

March 22, 2010

Warm Up
50 Samson Lunges
50 Push Ups
50 OH Squats
50 Sit Ups
50 Back Extensions

WOD
10 Rounds
3 Weighted Pull ups - 45#
5 Strict Pull Ups
7 Kipping Pull Ups

Cash Out
10 min practice juggling 3 baseballs

March 21, 2010

Warm Up
3 rounds
50M Army Crawl
50M Bear Crawl
50M Sprint

WOD
50 Hang Power Snatches
Every time you put the bar down 5 forward rolls
10 Box Jumps

Cash Out
10 minute handstand practice

March 20, 2010

Warm Up
50 Jumping Jacks
40 Mountain Climbers
30 Squats
20 Push Ups
10 Split Squat Jumps

WOD
2 Rounds
12 Single Arm BB Deadlifts 135# - R
12 Single Arm BB Push Press 75# - L
12 Single Arm BB Snatch 75# - R
10 Burpees
12 Single Arm BB Deadlifts 135#- L
12 Single Arm BB Push press 75# - R
12 Single Arm BB Snatch 75# - L
10 Burpees

BB = Barbell

Cash Out
10 minute practice back lever

March 19, 2010

Warm Up
10, 8, 6, 4, 2
Figure 8’s with Kettlebell 20kg
20, 16, 12, 8, 4
Kettlebell Swings 20kg

WOD
3 Rounds
Deadlift 225 x 15
Chest to Bar Pull ups x 15
Dips x 15

Cash Out
L-sit - 60s
Rest - 60s
L-sit - 30s
Rest - 30s
L-sit - 15s

March 18, 2010

Warm Up
30 Samson Lunges
30 Mountain Climbers
30 Push Ups
30 Sit Ups
30 Back Extensions

WOD
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict"

Cash Out
Rest

March 17, 2010
Rest

March 16, 2010

Warm Up
5min Row

WOD
12 Rounds
200M Sprint
200M Walk

Cash Out
10 min practice handstands

March 15, 2010

Warm Up
Burpee Pullups x 8
Barbell Thrusters x 8
x 2 rounds

WOD
4 Rounds
20 Cleans @ 95#
15 Thrusters @ 95#
10 Clapping Push Ups
400M Run

Cash Out
10 min practice KB juggling

March 14, 2010

Warm Up
Row 500 meters
Ladder Drill 1 in x 10
Row 250 meters
Ladder Drill 2 in x 10

WOD
5 Muscle-ups
135 pound Back squat, 15 reps
10 Muscle-ups
135 pound Back squat, 30 reps
15 Muscle-ups
135 pound Back squat, 45 reps
10 Muscle-ups
135 pound Back squat, 30 reps
5 Muscle-ups
135 pound Back squat, 15 reps

Cash Out
50 Sit Ups
50 Push Ups

March 13, 2010
Rest

March 12, 2010

Warm Up
50 Jumping Jacks
40 Mountain Climbers
30 Squats
20 Push Ups
10 Burpees

WOD
For time:
30 Hang Squat Snatches (75lbs)
30 Chest-to-Bar Pull-ups
750m Row

Cash Out
Practice Hand Stand for 10 minutes

March 11, 2010

Warm Up
20 Samson Lunge
20 Push Ups
20 Mountain Climbers
20 OH Squat
20 Pull Ups

WOD
4 Rounds for time of:
9 Squat Cleans (135 lbs)
6 Handstand Push-ups

Cash Out
30 Hanging Straight Leg Raise
30 Hanging Knees to Elbows

March 10, 2010

Warm Up
500M Row

WOD
7 Rounds
3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches


Cash Out
Tabata L-sit
8 cycles - 20s work, 20s rest
(Your score is the lowest seconds held in the 8 cycles)

March 09, 2010

Warm Up

5 Min Row

WOD

Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20″/16″)
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m

Cash Out
Answer the below brain teaser:

Which Way?
Once a boy was walking down the road, and came to a place where the road divided in two, each separate road forking off in a different direction.
A girl was standing at the fork in the road. The boy knew that one road led to Lieville, a town where everyone always lied, and the other led to Trueville, a town where everyone always told the truth. He also knew that the girl came from one of those towns, but he didn't know which one.

Can you think of a question the boy could ask the girl to find out the way to Trueville?

March 08, 2010
Rest

March 07, 2010


Buy In

30 Samson Lunges
30 Push Ups
30 OH Squat (PVC)
30 Sit Ups
30 Supermans

WOD
800 M Sprint
20 KBS 62#
5 Broad Jumps 8'
400M Sprint
40 KBS 45#
5 Broad Jumps 8'
200M Sprint
80 KBS 35#
5 Broad Jumps 8'

Cash out
Squirm on the ground in pain

March 06, 2010

Buy In

Practice 1 Arm Cross - both sides

WOD
100 Pull ups
200 Push ups
300 Squats
400 Mountain Climbers
500 Jumping Jacks

Cash out
Stretch for 15 minutes

March 05, 2010

Buy In

50 Shoulder Dislocate
50 Good Mornings
50 Airplane Push Ups

WOD
Four rounds
2 Front Squats - 135#
4 Thrusters - 135#
6 Push Press - 135#
8 Push Jerks - 135#
10 Clapping Push Ups

Cash out
100 Sit ups

March 04, 2010 - Thursday


Buy In
5 Min Row

WOD
Three rounds - 21, 15, 9:
225# Deadlifts
40" Box Jumps
95# OH Squat

Cash out
Bar Muscle Up Technique

March 03, 2010 - Wednesday
Rest

March 02, 2010 - Tuesday

Buy In

50 Jumping Jacks
40 Mountain Climbers
30 Switch Steps
20 Tuck Jumps
10 Burpees

WOD
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Cash out
15 min of stretching

March 01, 2010 - Monday

Buy In:
Max Push Ups

WOD:
25 x Left Arm BB Snatch - 45#
50 x Clean & Jerk - 135#
25 x Right Arm BB Snatch - 45#

Cash Out
10 x Speek Ladder Drill
10 x Hurdle Jump
10 x each side 1 Leg Box Jump

 

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