Friday November 30, 2012

10 Thrusters (80#/135#)
50 Double Unders (150 Singles)
8 Thrusters (80#/135#)
40 Double Unders (120 Singles)
6 Thrusters (80#/135#)
30 Double Unders (90 Singles)
4 Thrusters (80#/135#)
20 Double Unders (60 Singles)
2 Thrusters (80#/135#)
10 Double Unders (30 Singles)

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Sunday August 01, 2010

WOD Video:

Thursday November 29, 2012

REST DAY

Wednesday November 28, 2012

3 Rounds
10 Weighted Toes to Bar (5# WB/8# WB)
200M Row with Straight Legs (30 Straight Leg SDHP with 35#/53#)*
10 Burpees facing Bar (12" above ground)
200M Row with Straight Arms (30 Sumo Deadlift with 35#/53#)


*Straight Leg SDHP is essentially a Good Morning into a High Pull.

Tuesday November 27, 2012

5 Front Squats
25 Pullups
4 Front Squats
20 Pullups
3 Front Squats
15 Pullups
2 Front Squats
10 Pullups
1 Front Squats
5 Pullups

Front Squats - The weight should be HEAVY! Pick a weight that will be difficult but what you can do. If you can clean 100#, try at least 90# for the FS. Have Fun!

Don't forget to post your time and weight.

205# Thruster!

Monday November 26, 2012

REST DAY

Sunday November 25, 2012

2 Rounds
1000M Row
50 Double Unders (150 Singles)

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Thursday December 15, 2011

Saturday November 24, 2012

30 Pushups (Hand Release) or 30 Handstand Pushups
50 Good Mornings (30#/45#) or 50 Back Extensions
30 Knees to Elbows
30 Deadlifts (135#/225#)
30 Dumbbell Push Press (25#X2/40#X2)
50 Kettlebell Swings (35#/53#)
20 Calorie Row or (40 SDHP 35#/53#)
30 Pullups or 10 Muscle Ups

Bold is RX'd Mainsite.

Friday November 23, 2012

REST DAY

Thursday November 22, 2012

HAPPY THANKSGIVING!

5K Run

and then,

EAT, EAT and EAT

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Thursday October 11, 2012

Wednesday November 21, 2012

AMRAP in 20 Minutes
400M Run
   3 Rounds
5 Pullups
10 Pushups (HR)
15 Air Squats

Tuesday November 20, 2012

REST DAY

Monday November 19, 2012

5 Rounds
400M run
20 Burpees
15 Bent Over Rows (25#x2/45#x2)*

*This Weight on the Main Site is 30#/50#. I do not have 50# DB therefor I made RX'd 25#/45#.
Bent Over Rows are bending over with your knees slightly bent and back parallel with ground. Holding dumbbells and allowing them to hang, pull them up to the chest in a strick fasion. Repeat.

Sunday November 18, 2012

21-15-9
Power Cleans (70#/115#)
Thrusters (70#/115#)

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Sunday February 19, 2012

Saturday November 17, 2012

REST DAY

Friday November 16, 2012

21 Front Squats (70#/115#)
200m Farmer Carry (35#/53#)
15 Front Squats
200m Farmer Carry
9 Front Squats
200m Farmer Carry

*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.

If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.

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Wednesday February 22, 2012

Thursday November 15, 2012

3 Rounds
10 Ground to Overhead (60#/95#)
200M Run

Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.

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Friday February 24, 2012

Wednesday November 14, 2012

REST DAY

Tuesday November 13, 2012

7 Rounds
12 Thrusters (45#/75#)
9 Toes to Bar
200M Weighted Run (12# WB/ 20# WB)

Monday November 12, 2012

5 Mile Run
75 Burpee Pullups

Break up as needed.
This is only half of the WOD on the Main Site.

Sunday November 11, 2012

REST DAY

Saturday November 10, 2012

Do something active with the family and post.



 

 

A 2 Mile Round Trip Hike Under the Earth in a Lava Tube.

At the end of the Lava Tube!

 

A 2 Mile Round Trip Hike in Walnut Canyon!

 

The Cliff Dwellings in Walnut Canyon!

Friday November 9, 2012

3 Rounds
500m Row
12 Overhead Squats (70#/115#)
50 Double Unders

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Monday, May 17, 2010

Thursday November 08, 2012

REST DAY

Wednesday November 07, 2012

20-15-10
400M Run
Deadlifts (Body Weight)
Pullups

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Friday April 09, 2010

Tuesday November 06, 2012

GO OUT AND VOTE TO TAKE BACK AMERICA!

25 Back Squats
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches

Prescribed weight is 95# for men and 60# for women on all exercises.

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Sunday February 12, 2012

Monday November 05, 2012

REST DAY

Sunday November 04, 2012

1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Pushups (Hand Release)
then,
800m Run

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Tuesday March 06, 2012

Saturday, November 3, 2012

5 Rounds
400m Run
12 Thrusters (60/95#)
Rest 2 minutes

Friday November 02, 2012

REST DAY

Thursday November 01, 2012

21-18-15-12-9-6-3
SDHP (60#/95#)
Lateral Jumps (20"/24")