4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips
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1.20.2011
1.19.2011
WOD
4 RFT
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups
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400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups
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1.18.2011
Linda
10-9-8-7-6-5-4-3-2-1 of
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans
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1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans
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1.14.2011
Team Challenge
100 reps total as a team of the following lifts:
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)
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Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)
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1.13.2011
300
25 pull ups
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups
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50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups
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1.12.2011
Welcome Amina!!!
21-15-9-3
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95
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Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95
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1.10.2011
1.07.2011
WOD
3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU
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15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU
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1.06.2011
1.05.2011
WOD
10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU
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10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU
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1.04.2011
1.03.2011
12.29.2010
12.28.2010
12 Days of Christmas
12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run
compare times to 12/30/09
Good luck!!!
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11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run
compare times to 12/30/09
Good luck!!!
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12.22.2010
12.21.2010
WOD
3 Rounds for Time:
10 Front Squat 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
Then basketball!!!
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10 Front Squat 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
Then basketball!!!
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12.20.2010
12.13.2010
Monday funday
2 Rounds
25 SDLHP 65/95
50 Pushups
25 Thrusters 65/95
50 Box Jumps
25 Burpees
50 Dubs/250 Singles
400M Run
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25 SDLHP 65/95
50 Pushups
25 Thrusters 65/95
50 Box Jumps
25 Burpees
50 Dubs/250 Singles
400M Run
post time to comments...
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