Wednesday, March 30, 2011

Geared up



Complete as many rounds and reps as possible in 15 minutes of:
135/95 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Tuesday, March 29, 2011

Get up on that box!


-WOD-
3 rounds for time:
30 Wall Ball Shots
10 Clean and Jerks(95/65)

Monday, March 28, 2011

Ninja training


"Tabata This"
Squats
Pull-ups
Push-ups
Sit-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

Friday, March 25, 2011

Kenna M.



:5 Rounds of:
5 Forward rolls
10 Box Jumps
8 Power Cleans(65/95)

Thursday, March 24, 2011

Wednesday, March 23, 2011

Do Work


For time:
50 Burpees
40 Sit-ups
30 Kettlebell swings, (25/45lb)
20 Pull-ups
10 Handstand push-ups

Tuesday, March 22, 2011

POW!!


-WOD-
3 rounds for time of:
Row 500m
15 KB Swings(35/55)
30 Squats

Monday, March 21, 2011

Josh hitting some front squats



For time:
Run 1 mile
100 Sit-ups
100 Superman
Run 1 mile
Mix and match supermen and sit-ups as needed.

Friday, March 18, 2011

Thursday, March 17, 2011

Wednesday, March 16, 2011

Jolie!



10 min AMRAP
30 Double Unders
15 Power Snatch (35/65)

Tuesday, March 15, 2011

Deadlifts are functional!


-WOD-
Three rounds for time:
21-15-9 reps of
Sumo-Deadlift High Pull(75/45)
Overhead Squats(75/45)

Monday, March 14, 2011

Friday, March 11, 2011

Wednesday, March 9, 2011

Lunges




500 meter row
3 rounds of:
6 hang power snatch (45/65)
50 jumping jacks (hands must clap above head)
30 situps

Tuesday, March 8, 2011

Our troops on the front line!


-WOD-
Five rounds for time:
Run 400m
30 Sit-ups
15 Deadlifts(135/95)

Compare to 11/11/10

Monday, March 7, 2011

Gary is making progress



4 rounds of
(10lb/25lb)weighted overhead walking lunge (50 feet)
21 burpees

Friday, March 4, 2011

Ansley getting some air



5 rounds for time of:
3 Power Cleans(75/115)
6 Toes to Bar
20 yard bear crawl

Thursday, March 3, 2011

That's not what the MedBall is for!


-WOD-
"Baseline"
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

7 rounds
6 Double Unders
9 meters Broad Jump

Wednesday, March 2, 2011

Sumo Deadlift High Pull


"Baseline"
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Then
4 Rounds of:
400 meter run
40 Box Jumps

Tuesday, March 1, 2011

What could you become?


-WOD-
Strength: Front Squat 5-5-5-5
Then:
For time
15-12-9 Front Squats (105/85/65)
Burpees(with jump over bar between each burpee)

Compare to 11/2/10