Monday, February 28, 2011

Sunday, February 27, 2011

Sunday February 27, 2011

10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 Singles)

Saturday, February 26, 2011

Saturday February 26, 2011

10 Rounds
7 Pullups
7 Front Squats (60#/95#)
7 Push Press/Jerks (60#/95#)

Friday, February 25, 2011

Thursday, February 24, 2011

Thursday February 24, 2011

Active Rest Day

Do a Make Up WOD, Rest or Practice what you SUCK at!

5 Double Unders in a Row.

If you do 5 within 10 minutes, try for 10 in a row.

Wednesday, February 23, 2011

Wednesday February 23, 2011

15 Kettlebells and 1 Box Jump
14 Kettlebells and 2 Box Jumps
13 Kettlebells and 3 Box Jumps
.................
.................
3 Kettlebells and 13 Box Jumps
2 Kettlebells and 14 Box Jumps
1 Kettlebell and 15 Box Jumps

Dont forget the entire sequence. Kettlebells from 15 to 1 and the Box Jumps from 1 to 15.

RX'd for WOD:
Kettlebells - 44#/70#
Box Jumps - 20"/24"

Tuesday, February 22, 2011

Monday, February 21, 2011

Monday February 21, 2011

200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat

RX'd is 80#/135# for entire workout.

View Previous Times:
Friday June 04, 2010

Sunday, February 20, 2011

Sunday February 20, 2011

3 Rounds
50 Air Squats
40 Walking Lunges
30 Kettlebells (35#/53#)
20 Toes 2 Bar
10 Burpees

Saturday, February 19, 2011

Saturday February 19, 2011

REST DAY

Congratulations Jen! Jen just graduated Grand Canyon University with a Masters in Science Nursing (Education). What an awesome accomplishment. I am so proud of you.

Friday, February 18, 2011

Friday February 18, 2011

"Helen"

3 Rounds
400M Run
21 Kettlebells (35#/53#)
12 Pullups

View Previous Times:
Sunday January 17, 2010

Double Pyramid Helen:
Thursday July 22, 2010

Thursday, February 17, 2011

Thursday February 17, 2011

4 Rounds
15 Deadlifts (Body Weight)
25 Pushups
250M Row

Wednesday, February 16, 2011

Tuesday, February 15, 2011

Tuesday February 15, 2011

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

View Similar WOD:
Saturday December 12, 2009

*The WOD today is the same distance run with 10 More WB's and 10 More Burpees in a different format. Enjoy!

Monday, February 14, 2011

Monday February 14, 2011

5 Rounds
200M Run
5 Man Makers (15# DB's/30# DB's)
10 Front Squats (80#/135#)

Man Makers - I wanted to make these 20#/35# but since they were a new exercise opted to go with the lower weight.
Man Makers = Do a pushup on 2 - 15#/30# dumbbells then pull up your right dumbbell in a row action, do another pushup then repeat the row with the left hand. Then jump up and do a squat clean and thrust up into a push press. That is one rep. Repeat for a total of 5 reps.
Look up Man Makers on youtube and watch the video from sealfit.

Sunday, February 13, 2011

Saturday, February 12, 2011

Saturday February 12, 2011

6 Rounds
10 Deadlifts (110#/185#)
10 Pullups
10 Kettlebells (35#/53#)

Friday, February 11, 2011

Friday February 11, 2011

3 Rounds
30 Toes 2 Bar (T2B)
21 Ground 2 Overhead (60#/95)

*subs-T2B or K2E or Legs above parallel to ground.
*ground 2 OH can be a clean and jerk or snatch or any other way you want to take the weight from the ground to above your head.

Thursday, February 10, 2011

Wednesday, February 9, 2011

Wednesday February 09, 2011

Krista's WOD
5 Rounds
10 Burpees
10 Box Jumps (20"/24")
25 Double Unders (75 Singles) - Krista did 100
10 Situps
10 Pushups

Tuesday, February 8, 2011

Tuesday February 08, 2011

10-9-8-7-6-5-4-3-2-1
Clean and Jerk (80#/135#)
Pullups

Monday, February 7, 2011

Sunday, February 6, 2011

Sunday February 06, 2011

"CINDY"

AMRAP in 20 Minutes
5 Pullups
10 Pushups
15 Squats

Optional - Finish 20 Rounds and Post time for both.

View Previous Times:
Friday February 19, 2010

Saturday, February 5, 2011

Saturday February 05, 2011

4 Rounds
200M Run
20 Kettlebells (44#/70#)
20 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)
10 Pullups

Friday, February 4, 2011

Thursday, February 3, 2011

Thursday February 03, 2011

4 Rounds
10 Deadlifts (135#/225#)
50 Double Unders (150 Singles)

Please try Double Unders.
At least do one round on your own after the WOD with double unders.

Wednesday, February 2, 2011

Wednesday February 02, 2011

5 Rounds or 7 Rounds
200M Run
20 Wallballs (12#@9'/20#@10')
10 Burpees

Substitute Wallballs with 30#/45# Thrusters.
If you do 7 rounds post times for both 5 and 7 rounds.

*OOOPS - This should include a 200M Run every round. I forgot to put the run in here. SORRY!

Tuesday, February 1, 2011