3 Rounds
1 min on 1 min rest of:
Hang power snatch
Overhead squat
Push press
Challenge: 5x5 front squat
Jul 31, 2011
Jul 28, 2011
7-29-11 WOD
RUN 2 440s
Challenge: back wards 100m sprint, then 100m sprint!
Challenge: back wards 100m sprint, then 100m sprint!
Jul 27, 2011
7-28-11 WOD
21-15-9
Deadlift 3/4 BW
Box Jumps
Challenge: SuperMan Hold for Time
Deadlift 3/4 BW
Box Jumps
Challenge: SuperMan Hold for Time
Jul 26, 2011
7-27-11 WOD
500m row
20 med ball cleans
20 air squats
20 burpees
20 sit ups
20 Du's
for time
Challenge: team relay, teams of two must complete 4 sprints down and back across field. for time.
20 med ball cleans
20 air squats
20 burpees
20 sit ups
20 Du's
for time
Challenge: team relay, teams of two must complete 4 sprints down and back across field. for time.
Jul 25, 2011
7-26-11 WOD
10 rounds
4 turkish get ups
250m run
Challenge: Clean & jerk 5,5,4,3,2,1
Good work Vanessa on going Rx on Cindy yesterday! she a total balla!
4 turkish get ups
250m run
Challenge: Clean & jerk 5,5,4,3,2,1
Good work Vanessa on going Rx on Cindy yesterday! she a total balla!
7-25-11 WOD
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squats
Challenge: 2 min accumulative L-sit for total time.
20 min AMRAP
5 pull ups
10 push ups
15 air squats
Challenge: 2 min accumulative L-sit for total time.
Jul 21, 2011
7-22-11 WOD
Shake the walls
10 rounds
10 sec handstand hold
10 air squats
Challenge: Tabata DU's
10 rounds
10 sec handstand hold
10 air squats
Challenge: Tabata DU's
Jul 20, 2011
7-21-11 WOD
20-18-16-14-12-10-8-6-4-2
PUSH UPS & BOX JUMPS
Practice: Walking on Hands for Distance
PUSH UPS & BOX JUMPS
Practice: Walking on Hands for Distance
Jul 19, 2011
7-20-11 WOD
OUTSIDE
4 Rounds
Run 1 lap
lunge across field
20 SDHP
Challenge: 2 min burpees
4 Rounds
Run 1 lap
lunge across field
20 SDHP
Challenge: 2 min burpees
Jul 18, 2011
7-19-11 WOD
Fran
21-15-9
Thruster
Pull ups
Challenge: Max ring dips
21-15-9
Thruster
Pull ups
Challenge: Max ring dips
Jul 17, 2011
7-18-11 WOD
5 rounds
250m run
20 DU's
5 burpees
Challenge: 1000m row
250m run
20 DU's
5 burpees
Challenge: 1000m row
Jul 14, 2011
7-15-11 WOD
15 min AMRAP
30 sec. flutter kicks
20 Mt. Climbers
...20 Sit ups
Challenge: Long jumps
Jul 13, 2011
7-14-11 WOD
3 rounds
400m run
21 wall balls
Challenge: BW deadlift for reps
400m run
21 wall balls
Challenge: BW deadlift for reps
Jul 12, 2011
7-13-11 WOD
1000m row,
100 line jumps,
50 weighted lunges
Challenge: 2 min push ups
M-WOD: work on hips and gluts
100 line jumps,
50 weighted lunges
Challenge: 2 min push ups
M-WOD: work on hips and gluts
Jul 11, 2011
7-12-11 WOD
7 rounds
10 toes 2 bar
8 burpees
6 HSPU's
Challenge: Max DU's unbroken
M-WOD: foam roll, lacrosse ball gluts
10 toes 2 bar
8 burpees
6 HSPU's
Challenge: Max DU's unbroken
M-WOD: foam roll, lacrosse ball gluts
Jul 10, 2011
7-11-11 WOD
Incredible hulk
20 min AMRAP
5 dead lifts
5 hang power cleans
5 front squats
5 push press
5 back squat
Mens Rx 115lbs. Women's 70lbs.
Challenge: bench press 5X5
M-WOD: foam roll. PNF hammies!
20 min AMRAP
5 dead lifts
5 hang power cleans
5 front squats
5 push press
5 back squat
Mens Rx 115lbs. Women's 70lbs.
Challenge: bench press 5X5
M-WOD: foam roll. PNF hammies!
Jul 7, 2011
7-8-11 WOD
100 pull ups for time
Challenge: Max pistols. Right leg, then left
M-WOD: lacrosse ball lats and shoulders
Challenge: Max pistols. Right leg, then left
M-WOD: lacrosse ball lats and shoulders
Jul 6, 2011
7-7-11 WOD
10 rounds
10 DU's
10 push ups
10 Box jumps
for time
Challenge: Row for WATTS. you get three pulls to get the watts as high as you can.
M-WOD: PNF shoulders with band.
10 DU's
10 push ups
10 Box jumps
for time
Challenge: Row for WATTS. you get three pulls to get the watts as high as you can.
M-WOD: PNF shoulders with band.
SUMMER HYDRATION
Here is a good place to start if you wonder if you are drinking enough water. Yeah, Yeah Yeah, I know you drink water all day and eat like a glorious caveman/women, it's all good. But is it? A few things everyone should know about hydration. Pass it along.. Glass of Water and a pinch of Sea Salt.
Jul 5, 2011
7-6-11 WOD
For Time
40 burpees
30 OHS
10 Muscle ups
10 HSPU's
Challenge: Back squat 5x 5
M-WOD Foam roll. lacrosse ball, hip and glut
40 burpees
30 OHS
10 Muscle ups
10 HSPU's
Challenge: Back squat 5x 5
M-WOD Foam roll. lacrosse ball, hip and glut
7-5-11 WOD
15 minute AMRAP
15 Wall Balls
15 back extensions on GHD
15 Knee raises (hanging from bar)
Challenge: Side Plank both sides
Practice: Back Extension
Jul 3, 2011
7-3-11
Happy 4th of July weekend . . . remember that we will be CLOSED on Monday, July 4th!!! Get out there and enjoy the outdoors . . .
Jul 1, 2011
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