1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run
*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.
Thursday, May 31, 2012
Wednesday, May 30, 2012
Tuesday, May 29, 2012
Tuesday May 29, 2012
21-15-9
Front Squats (60#/95#)
Burpees
Pullups
Front Squats (60#/95#)
Burpees
Pullups
Labels:
Burpees,
Front Squats,
Gymnastics,
Pullups,
Weights
Monday, May 28, 2012
Sunday, May 27, 2012
Saturday, May 26, 2012
Friday, May 25, 2012
Thursday, May 24, 2012
Wednesday, May 23, 2012
Wednesday May 23, 2012
4 Rounds
100' Walking Lunges
50 Air Squats
25 Situps
* 100' Lunges is approximately 30 steps
View Previous Times:
Friday, April 30, 2010
100' Walking Lunges
50 Air Squats
25 Situps
* 100' Lunges is approximately 30 steps
View Previous Times:
Friday, April 30, 2010
Tuesday, May 22, 2012
Tuesday May 22, 2012
400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Knees to Elbows,
Metabolic,
Run,
Weights
Monday, May 21, 2012
Sunday, May 20, 2012
Sunday May 20, 2012
4 Rounds
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (Body Weight)
15 Burpees
View Previous Times:
Friday May 14, 2010
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (Body Weight)
15 Burpees
View Previous Times:
Friday May 14, 2010
Labels:
Burpees,
Deadlifts,
Gymnastics,
Metabolic,
Overhead Squats,
Sandbag Run,
Weights
Saturday, May 19, 2012
Saturday May 19, 2012
3 Rounds
50 Double Unders (150 Singles)
40 Situps
30 Wallball Squat Cleans (12#/20#)
20 Pullups
10 Handstand Pushups
50 Double Unders (150 Singles)
40 Situps
30 Wallball Squat Cleans (12#/20#)
20 Pullups
10 Handstand Pushups
Labels:
Gymnastics,
Handstand Pushups,
Jumprope,
Metabolic,
Pullups,
Situps,
Squat Cleans,
Weights
Friday, May 18, 2012
Thursday, May 17, 2012
Thursday May 17, 2012
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday September 22, 2011
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday September 22, 2011
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Wednesday, May 16, 2012
Tuesday, May 15, 2012
Monday, May 14, 2012
Monday May 14, 2012
"The Chief"
AMRAP in 3 Minutes:
3 Power cleans (80#/135#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
AMRAP in 3 Minutes:
3 Power cleans (80#/135#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Sunday, May 13, 2012
Sunday May 13, 2012
HAPPY MOTHER'S DAY
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.
View Previous Times:
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.
View Previous Times:
Wednesday November 09, 2011
Saturday, May 12, 2012
Friday, May 11, 2012
Friday May 11, 2012
2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View previous time:
Tuesday January 31, 2012
Tough Mudder is coming back to AZ!
http://toughmudder.com/events/arizona-2013/
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View previous time:
Tuesday January 31, 2012
Tough Mudder is coming back to AZ!
http://toughmudder.com/events/arizona-2013/
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Thursday, May 10, 2012
Thursday May 10, 2012
5 Rounds
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar
*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar
*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.
Labels:
Burpees,
Deadlifts,
Gymnastics,
Toes to Bar,
Weights
Wednesday, May 9, 2012
Tuesday, May 8, 2012
Tuesday May 08, 2012
4 Rounds
100' Walking Lunges (approx. 30)
30 Box Jumps (20/24")
20 Wallballs (12#@9ft./20#@10ft.)
10 Burpees
View Previous Times:
Tuesday, June 14, 2011
100' Walking Lunges (approx. 30)
30 Box Jumps (20/24")
20 Wallballs (12#@9ft./20#@10ft.)
10 Burpees
View Previous Times:
Tuesday, June 14, 2011
Monday, May 7, 2012
Monday May 7, 2012
12 Kettlebell Front Squats -- 1 KB Swing (44#/70#)
11 KB Front Squats -- 2 KB Swings
10 KB FS -- 3 KB Swings
9 KB FS -- 4 KB Swings
8 KB FS -- 5 KB Swings
7 KB FS -- 6 KB Swings
6 KB FS -- 7 KB swings
5 KB FS -- 8 KB Swings
4 KB FS -- 9 KB Swings
3 KB FS -- 10 KB Swings
2 KB FS -- 11 KB Swings
1 KB FS -- 12 KB Swings
If you are using the same weight KB you usually use, increase the rep scheme to 15-1, 14-2, 13-3 ect.
Watch video for demo on performing a front squat with a KB:
http://www.youtube.com/watch?v=867aKQmvrkc
11 KB Front Squats -- 2 KB Swings
10 KB FS -- 3 KB Swings
9 KB FS -- 4 KB Swings
8 KB FS -- 5 KB Swings
7 KB FS -- 6 KB Swings
6 KB FS -- 7 KB swings
5 KB FS -- 8 KB Swings
4 KB FS -- 9 KB Swings
3 KB FS -- 10 KB Swings
2 KB FS -- 11 KB Swings
1 KB FS -- 12 KB Swings
If you are using the same weight KB you usually use, increase the rep scheme to 15-1, 14-2, 13-3 ect.
Watch video for demo on performing a front squat with a KB:
http://www.youtube.com/watch?v=867aKQmvrkc
Sunday, May 6, 2012
Saturday, May 5, 2012
Saturday May 05, 2012
5K, 10K, 1/2 Marathon (13.1 Miles) or Full Marathon (26.2 Miles) Run
View Previous Times:
Saturday March 17, 2012
View Previous Times:
Saturday March 17, 2012
Friday, May 4, 2012
Thursday, May 3, 2012
Wednesday, May 2, 2012
Wednesday May 02, 2012
"Michael"
3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday September 10, 2011
Thursday September 23, 2010
3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday September 10, 2011
Thursday September 23, 2010
Labels:
Good Mornings,
Gymnastics,
Metabolic,
Michael,
Run,
Situps
Tuesday, May 1, 2012
Tuesday May 01, 2012
7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)
View Previous Times:
Tuesday, May 24, 2011
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)
View Previous Times:
Tuesday, May 24, 2011
Labels:
Cleans,
Front Squats,
Metabolic,
Push Press,
Run,
Weights
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