Friday, October 29, 2010

Thursday, October 28, 2010

Everybody Jump!


-WOD-
Five rounds for time of:
Run 400m
20 Push Jerks(65/35)
10 Pull-ups

Wednesday, October 27, 2010

Fun Machine



:WOD:
50 Cals on Airdyne
200 Meter broad jump (perform 10 air squats after every 10 jumps)
50 Push ups (hand release)
200 Meter run (backwards)
50 KB swings (1pood/1.5pood)

Tuesday, October 26, 2010

Travis has mastered the kip


-WOD-
Three rounds for time of:
50 Double Unders
30 Supermans
50 Walking Lunges

Friday, October 22, 2010

Syd overhead



For Time:
100 Burpees
100 Walking Lunge Steps
*Complete all burpees before moving on to lunges*

Thursday, October 21, 2010

Wednesday, October 20, 2010

Overhead Squat diagram



Seven rounds for time of:
Run 50 Yards
7 Chest to bar pull-ups
35/65 pound Overhead squat, 7 reps
7 Handstand push-ups

Tuesday, October 19, 2010

Monday, October 18, 2010

Jolie Gentry performs handstand push-ups



COMPARE TO 6/21/10
WOD (3 Rounds for time of)
800 Meter run
10 DB Front Squats (25lb/45lb)
20 Double Unders
30 Sit-Ups
40 Weighted overhead walking lunge steps (16/20)

Friday, October 15, 2010

Full extension


:SWOD:Hang Power Cleans
5-5-5-5
:WOD:Three rounds for time of:
135/95 pound Hang power cleans, 15 reps
15 Burpees

Thursday, October 14, 2010

Carol Deadlifting



SWOD
Squat Cleans
3-3-3-3

WOD
12 min AMRAP
5 Thrusters(65/95)
7 Wallballs
200 M Run

Wednesday, October 13, 2010

Syd



Metcon: (Compare to)8-30-10
21-15-9
Deadlift (95/225)
Burpee

Tuesday, October 12, 2010

Ansley reppin the brand



"Tabata These"
Pull-ups
Rest 1 Minute
Squats
Rest 1 Minute
Burpees
Rest 1 Minute
Double unders
Rest 1 Minute
Push-ups

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Monday, October 11, 2010

Pull-ups



Swod:
Push Jerk
3-3-3-3
WOD;
3 Rounds of:
10 DB front squats (25-45)
20 Weighted overhead walking lunges (16lbs-20lb)
30 Sit-ups
30 Superman

Friday, October 8, 2010

Kettle Bells



5 rounds for time:(Compare to 3-29-10)
7 wall ball(16lb/20lb)*increased wallball weights*
7 pushup
7 pullups/body rows

Thursday, October 7, 2010

Lynnlee enjoying some hill sprints at skytop apple orchard.



:SWOD:
Deadlift
5-5-5-5
Chipper:
Run 400m
50 Burpees
40 Pullups
30 thrusters(65lb/95lb)
20 KTE
Run 400m

Wednesday, October 6, 2010

Carol mid burpee



"WOD ONE"(This was the first wod ever completed at Farm Project)
For Time:
Run 200 Meters
21-15-9
Squat
Body Row
Pushups
Run 200 Meters
Then..
"WOD TWO"(This was the second wod ever.....go get it)
10-9-8-7-6-5-4-3-2-1 reps of the couplet
Med ball dead lift (10lb/16lb)
Push press with (15lb/45lb)

Tuesday, October 5, 2010

Josh working on OHS technique



For time:
"Grace"....kinda
30 Clean and Jerk (135lbs)
*Stop every minute on the minute and complete 2 Burpees*

Monday, October 4, 2010

Friday, October 1, 2010

Tools



SWOD
Back Squat
3-3-3-3
WOD
12 Min AMRAP
50 Sit Ups
30 Burpees
20 DB Push Press(25/45)