Wednesday, November 30, 2011

Wednesday November 30, 2011

3 Rounds
200M Run
30 Wallballs
200M Run
10 Burpee Pullups

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September 08, 2010

Tuesday, November 29, 2011

Tuesday November 29, 2011

AMRAP in 20 Minutes
7 Toes to Bar
100' Walking Lunges (30 Steps)
7 Ring Dips

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December 01, 2010

Monday, November 28, 2011

Sunday, November 27, 2011

Sunday November 27, 2011

30 Box Jumps (20/24")
30 Push Press/Jerk ((85/135#)
200m Sandbag Run (25/40#)
20 Box Jumps
20 Push Press/Jerk
400m Sandbag Run
10 Box Jumps
10 Push Press/Jerk
600m Sandbag Run

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Tuesday, December 07, 2010

Saturday, November 26, 2011

Saturday November 26, 2011

100 Burpees
with,
10 Double Unders (30 Singles) on the minute every minute. Start with Burpees.

Start with Burpees and continue not past 1 minute.
Then do jumprope at 1 minute mark. Once completed the jumprope continue with burpees until the 2:00 mark. (if it takes you 20 seconds (1:20 mark) to finish your jumprope you have less than 40 seconds left to do burpees.)
At the 2:00 mark start your jumprope again until you complete it and do burpees not past the 3:00 mark.
Repeat this process until you have finished 100 Burpees.

Friday, November 25, 2011

Thursday, November 24, 2011

Thursday November 24, 2011

HAPPY THANKSGIVING!

"PAUL"
AMRAP in 20 Minutes
10 Kettlebell Swings (35#/53#)
10 Pullups
10 Wallballs (12#@9'/20#@10')
200M Run

Wednesday, November 23, 2011

Wednesday November 23, 2011

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (20-26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)

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Thursday June 30, 2011









Tuesday, November 22, 2011

Monday, November 21, 2011

Monday November 21, 2011

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

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Sunday July 03, 2011

Sunday, November 20, 2011

Sunday November 20, 2011

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

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Saturday July 31, 2010

Saturday, November 19, 2011

Friday, November 18, 2011

Friday November 18, 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 Cleanand 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.

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Thursday, June 23, 2011



Thursday, November 17, 2011

Thursday November 17, 2011

25 Pushups (Hand Release)
400M Run
25 Situps
400M Run
25 Kettlebell Swings (35#/53#)
400M Run
25 Squats
400M Run
25 Burpees

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Wednesday August 31, 2011

Wednesday, November 16, 2011

Wednesday November 16, 2011

REST DAY

I am proud to say Jenna came in first place in her division (7-8 Girls) for the Triathlon that took place this past Sunday. http://www.estrellamultisport.com/2011%20EMS%20Kids%20Triathlon%20Results.pdf Her time was 11:28 and beat Grace Schaeffer by 19 seconds. Congrats Jenna!

Pictures courtesy of Cheri Myers

The Winner's Stand!

Tuesday, November 15, 2011

Tuesday November 15, 2011

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)

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Friday October 15, 2010

Monday, November 14, 2011

Monday November 14, 2011

15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB

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Wednesday, July 20, 2011

Sunday, November 13, 2011

Saturday, November 12, 2011

Saturday November 12, 2011

"Cindy"

AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats

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Friday June 17, 2011

Friday, November 11, 2011

Friday November 11, 2011

11/11/11

AMRAP in 10 Minutes*
10 Thrusters (45#/75#)
5 Burpees

*If you do not get 10 rounds, keep going until you do and post both how many round in 10 minutes as well as your final time for 10 rounds.

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Saturday November 20, 2010

Thursday, November 10, 2011

Wednesday, November 9, 2011

Wednesday November 09, 2011

4 Rounds
400M Run
50 Double Unders (150 Singles)*

* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.

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Sunday July 24, 2011
This was done with only 35 Double Unders last time!

Tuesday, November 8, 2011

Tuesday November 08, 2011

50 Squats
25 Box Jumps (24"/30")
40 Squats
20 Box Jumps (24"/30")
30 Squats
15 Box Jumps (24"/30")
20 Squats
10 Box Jumps (24"/30")
10 Squats
5 Box Jumps (24"/30")

Notice the height of the Box Jumps are taller. Please be careful with the first couple jumps after the Squats.

Monday, November 7, 2011

Sunday, November 6, 2011

Sunday November 06, 2011

2 Rounds
20 Situps (Unsecured)
20 Pushups (Hand Release)
20 Air Squats
20 Power Snatches (60#/95#)
20 Situps (Unsecured)
20 Pushups (Hand Release)
20 Air Squats
20 Push Press (60#/95#)
20 Situps (Unsecured)
20 Pushups (Hand Release)
20 Air Squats
20 Weighted Lunges* (60#/95#)

*For weighted lunges place bar behind neck and onto shoulders (like a back squat) and do 20 walking lunges.

May substitute Power Cleans for Power Snatches.

Saturday, November 5, 2011

Saturday November 05, 2011

4 Rounds
400M Run
10 Deadlifts (Body Weight)
20 Box Jumps (20"/24")

Friday, November 4, 2011

Thursday, November 3, 2011

Thursday November 03, 2011

3 Rounds
15 Overhead Squats (60#/95#)
15 Pullups
15 Push Press/Jerks (60#/95#)
15 Knees to Elbows
15 Squat Cleans (60#/95#)
15 Good Mornings (60#/95#)

Good Mornings - Keep feet, shoulder width apart. Grab bar with sdhp grip and raise bar opening hips while keeping legs straight (straight legged deadlift). Let arms hang keeping body close to legs/body.

Substitute Front Squats for OH Squats.
Substitute Situps X 2 (Unsecured) for K2E's.

Wednesday, November 2, 2011

Wednesday November 02, 2011

4 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

Box Jumps - Extend hips completely (standing fully upright) on top of box before jumping back down.

View Previous Times:
Tuesday August 31, 2010
This was only 3 Rounds.

Tuesday, November 1, 2011