REST DAY
We will get a day together where we all go down to the high school track and run a mile for time together. Further details to follow!
Friday, February 28, 2014
Thursday, February 27, 2014
Thursday February 27, 2014
With a running clock of 12 minutes complete the following:
4 minutes of Clean &Jerks (80/135#)
4 minutes of Rowing
4 minutes of Burpees
Post reps and row calories to comments
4 minutes of Clean &Jerks (80/135#)
4 minutes of Rowing
4 minutes of Burpees
Post reps and row calories to comments
Wednesday, February 26, 2014
Wednesday February 25, 2014
AMRAP in 12 Minutes
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups
View Previous Times:
Monday, April 15, 2013
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups
View Previous Times:
Monday, April 15, 2013
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Pullups,
Push Press
Tuesday, February 25, 2014
Monday, February 24, 2014
Monday February 24, 2014
"WOOD"
5 Rounds
400m Run
10 Burpee Box Jumps (20/24")
10 SDHP (60/95#)
10 Thrusters (60/95#)
Rest 1 minute
View Previous Times:
Thursday, January 13, 2013
5 Rounds
400m Run
10 Burpee Box Jumps (20/24")
10 SDHP (60/95#)
10 Thrusters (60/95#)
Rest 1 minute
View Previous Times:
Thursday, January 13, 2013
Sunday, February 23, 2014
Sunday February 23, 2014
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 13, 2013
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 13, 2013
Saturday, February 22, 2014
Friday, February 21, 2014
Thursday, February 20, 2014
Wednesday, February 19, 2014
Tuesday, February 18, 2014
Tuesday February 18, 2014
13.2
AMRAP in 10 Minutes
5 Push Press (75#/115#)
10 Deadlifts (75#/115#)
15 Box Jumps (20"/24")
View Previous Times:
Tuesday March 19, 2013
AMRAP in 10 Minutes
5 Push Press (75#/115#)
10 Deadlifts (75#/115#)
15 Box Jumps (20"/24")
View Previous Times:
Tuesday March 19, 2013
Labels:
AMRAP,
Box Jumps,
Deadlifts,
Gymnastics,
Push Press,
Weights
Monday, February 17, 2014
Monday February 17, 2014
"JT"
21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)
*Sub Push Press (80#/135#) for HSPU
View Previous Times:
Wednesday, January 09, 2013
21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)
*Sub Push Press (80#/135#) for HSPU
View Previous Times:
Wednesday, January 09, 2013
Labels:
Gymnastics,
Handstand Pushups,
Pushups,
Ring Dips
Sunday, February 16, 2014
Saturday, February 15, 2014
Friday, February 14, 2014
Friday February 14, 2014
HAPPY VALENTINE'S DAY!
100 Lunges
90 Situps
80 Pushups
70 Kettlebell Swings (35#/53#)
60 Wallballs (12#@9'/20#@10')
50 Box Jumps (20"/24")
40 Pullups
30 Burpees
20 V-Ups (Watch Video)
10 Handstand Pushups
View Previous Times:
Monday, December 05, 2011
100 Lunges
90 Situps
80 Pushups
70 Kettlebell Swings (35#/53#)
60 Wallballs (12#@9'/20#@10')
50 Box Jumps (20"/24")
40 Pullups
30 Burpees
20 V-Ups (Watch Video)
10 Handstand Pushups
View Previous Times:
Monday, December 05, 2011
Labels:
Box Jumps,
Burpees,
Gymnastics,
Handstand Pushups,
Kettlebells,
Lunges,
Pullups,
Pushups,
Situps,
V-Ups,
Wallballs,
Weights
Thursday, February 13, 2014
Wednesday, February 12, 2014
Wednesday February 12, 2014
1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run
View Previous time:
Wednesday, May 08, 2014
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run
View Previous time:
Wednesday, May 08, 2014
Labels:
Good Mornings,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Run,
Weights
Tuesday, February 11, 2014
Tuesday February 11, 2014
3 Rounds
21 Power cleans (70/115#)
27 Burpees
27 Situps
21 Power cleans (70/115#)
27 Burpees
27 Situps
Labels:
Burpees,
Cleans,
Gymnastics,
Situps,
Weights
Monday, February 10, 2014
Sunday, February 9, 2014
Sunday February 09, 2014
AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
View Previous Time:
Monday, March 18, 2013
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
View Previous Time:
Monday, March 18, 2013
Labels:
AMRAP,
Front Squats,
Push Press,
SDHP,
Weights
Saturday, February 8, 2014
Saturday February 08, 2014
With a running clock of 15 minutes do the following:
1 minute of Squats
2 minutes of Double Unders
3 minutes of Pushups
4 minutes of Good Mornings (30/45#)
5 minutes of Pullups
Post total reps.
1 minute of Squats
2 minutes of Double Unders
3 minutes of Pushups
4 minutes of Good Mornings (30/45#)
5 minutes of Pullups
Post total reps.
Labels:
Good Mornings,
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Pushups,
Squats
Friday, February 7, 2014
Thursday, February 6, 2014
Wednesday, February 5, 2014
Wednesday February 5, 2014
With a running clock of 9 minutes do the following:
2 minutes of burpees
2 minutes of situps
2 minutes of inverted burpees
1 minute of burpees
1 minute of situps
1 minute of inverted burpees
Post total reps
2 minutes of burpees
2 minutes of situps
2 minutes of inverted burpees
1 minute of burpees
1 minute of situps
1 minute of inverted burpees
Post total reps
Tuesday, February 4, 2014
Monday, February 3, 2014
Monday February 03, 2014
800m Run
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run
Watch the WOD Demo
View Previous Times:
Wednesday April 11, 2012
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run
Watch the WOD Demo
View Previous Times:
Wednesday April 11, 2012
Labels:
Gymnastics,
Hug a Twinkie,
Knees to Elbows,
Metabolic,
Run
Sunday, February 2, 2014
Sunday, February 02, 2014
Practice something that you suck at doing and want to improve!
Attempt to PR on a lift, max reps, or run/row time.
Keep up those Turkish Getups (TGUPs) for February until you hit 250.
February Challenge: Add 25 Good Mornings to your warm-up.
Attempt to PR on a lift, max reps, or run/row time.
Keep up those Turkish Getups (TGUPs) for February until you hit 250.
February Challenge: Add 25 Good Mornings to your warm-up.
Saturday, February 1, 2014
Saturday February 01, 2014
REST DAY
Check out this video. It is ISABEL @ 225#. ISABEL is 30 Snatches for time.
ISABEL @ 225# - Rich Froning
Check out this video. It is ISABEL @ 225#. ISABEL is 30 Snatches for time.
ISABEL @ 225# - Rich Froning
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