Friday February 28, 2014

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!

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

Wednesday February 25, 2014

AMRAP in 12 Minutes
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups

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Monday, April 15, 2013

Tuesday February 25, 2014

REST DAY

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

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Thursday, January 13, 2013

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.

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Wednesday November 13, 2013

Saturday February 22, 2014

REST DAY

Friday February 21, 2014

5K Run

OR

5k Row

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Thursday December 18, 2013

Thursday February 20, 2014

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

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Sunday November 25, 2012

Wednesday February 19, 2014

REST DAY

Tuesday February 18, 2014

13.2
AMRAP in 10 Minutes
5 Push Press (75#/115#)
10 Deadlifts (75#/115#)
15 Box Jumps (20"/24")

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Tuesday March 19, 2013

Monday February 17, 2014

"JT"

21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)

*Sub Push Press (80#/135#) for HSPU

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Wednesday, January 09, 2013

Sunday February 16, 2014

REST DAY

Saturday February 15, 2014

ACTIVE REST DAY

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

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Monday, December 05, 2011

Thursday February 13, 2014

REST DAY

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

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Wednesday, May 08, 2014

Tuesday February 11, 2014

3 Rounds
21 Power cleans (70/115#)
27 Burpees
27 Situps

Monday February 10, 2014

REST DAY

Sunday February 09, 2014

AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)

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Monday, March 18, 2013

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.

Friday February 07, 2014

REST DAY

Thursday February 06, 2014

"Nancy"
5 Rounds
400M Run
15 OH Squats (60#/95#)

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Wednesday, February 20, 2013

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

Tuesday February 04, 2014

REST DAY

Monday February 03, 2014

800m Run
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run
Watch the WOD Demo

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Wednesday April 11, 2012

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.

Saturday February 01, 2014

REST DAY

Check out this video. It is ISABEL @ 225#. ISABEL is 30 Snatches for time.

ISABEL @ 225# - Rich Froning