Brute Camp: til you collapse

WOD:
50- REPETITIONS OF THE FOLLOWING MOVEMENTS:
      
       POWER CLEANS(95/65)

       SIT UPS

       PULL UPS

       KB SWINGS(53/40)

       SLAM BALLS(20/14)

       50 CALORIES ON THE ROWER

       BOX JUMPS(24/20)

       WALL BALL(20/14)

       GOOD MORNINGS(30/20)

       PUSH UPS

THEN...

500 METER ROW

   

CrossFit - Fixing the Feet with Coach Mike Burgener

Brute Camp

Snatch your Face:

4-3-2-1
Power Snatch - Build up to one rep max.
http://youtu.be/7h4r8tWGAKM
Then,
http://youtu.be/43qi9DlGUxU
5x5x5x5x5 of Hang Power Snatch.-80% of 1RM
4x4x4x4x4 of Hang Power Snatch- 75% of 1RM
3x3x3x3x3 of Hang Power Snatch- 65% of 1RM
2x2x2x2x2 of Hang Power Snatch- 55% of 1RM
1x1x1x1x1 of Hang Power Snatch- 45% of 1RM

Pumpkin Patch Back

Picking Pumpkins can be hurtful to your back. So take a quick look at this video http://youtu.be/43LgQpvW80Q?hd=1 and learn how to "pick them pumpkins perfectly". Now say that shit real fast!

Progenex and Rob Orlando Hybrid Athletics.mov

Brute Camp

Tabatta Hell

Sit ups- Rest with feet 6-12 inches off the ground. Head has to be off the ground also.

Push ups- Rest in the up position.

Squats- Rest in the squat position (parallel to the floor)

Slam Balls- Rest with ball over head. (20/15)

KB swings- Rest with KB off the floor and not being supported. (53/45)

Mark Rippetoe: Deadlift Set-Up

quick snack recipe

Ingredients1 orange, peeled and diced


1 apple, diced

1/2 cup pecans or walnuts, chopped (optional)

1/2 tsp cinnamon

Instructions1.Place the fruit into bowls.

2.Sprinkle with chopped nuts (optional) and/or cinnamon.

Brute Camp

I want to thank those that came out to Brute Camp today. I hope the WOD was challenging and not too much. I don't want to interfere with your normal routine at the gym. We will rev it up each week and hopefully I can keep it interesting. Remember this is for you and your are under no obligation to participate. So enjoy your week and I will see you next Sunday.

Brute Camp

Alright here it is, the WOD for tomorrow.
100 Double Unders
75 Ground to OverHead (45/25 Bumper plate)
50 Hand Release Push Ups
25 Toes to Bar