Wednesday, July 28, 2010

Paleo breakfast


"7 levels of suck"
50 Calories on Airdyne
50 Sit-Ups
50 KB Swings
50 Double Unders
50 Wall Ball
50 Jumping Ring Pull-ups
50 Burpees

Monday, July 26, 2010

Ready to roll?


Gymnastics Skill Development
2 minutes of L Sits
25 Handstand attempts/Handstand Push ups(not for time)
50 Pistols(not for time)

Rest...then

Met con
3 Rounds for time of:
Run 400 meters
30 Box Jumps
10 Forward Rolls
30 Front Squats (25/45lb)

Friday, July 23, 2010

More Swings



Strength:
Clean-5-5-3-3-1
Metcon
21-15-9
Deadlift (75/135)
Burpee

Wednesday, July 21, 2010

"Farm Gone Bad"




3 Rounds
50 Walking Lunge
40 Knees 2 Elbows
30 DB Swings(25/45)
20 Pull-ups

Monday, July 19, 2010

20lb vest makes everything suck more



3 Rounds/1 Min Per Station
Wallball(16/20)
Burpee
Push Press(45/75)
Shuttle Run(20yd)
Double Unders

Friday, July 16, 2010

Angry Gorilla Back



Strength:
Push Jerk-5-5-3-3-1

Metcon:
AMRAP 10 MINS
50 yd sprint
5 Burpees
20 Sit-ups
5 Squats

Wednesday, July 14, 2010

Farm Project welcomes C. Wyatt



Strength WOD:
Deadlift 3-3-3-3-3

Then

Metcon:

10-9-8-7-6-5-4-3-2-1
Pull-Ups
Push-Ups
Wall Ball Shots (16/20)

Monday, July 12, 2010

Friday, July 9, 2010

Wednesday, July 7, 2010

Monday, July 5, 2010

Friday, July 2, 2010

Push ups


(21-15-9) Burpee/Box Jumps - 1arm DB Push Press
Run 800 meters
(15-11-7) Air Squats - incline push-ups