Wednesday, April 30, 2014

Wednesday April 30, 2014

200M Run
4 Squat Cleans (110#/185#)
8 Burpee Box Jumps (20"/24")
16 Kettlebell Swings (35#/53#)
32 Pullups
16 Kettlebell Swings (35#/53#)
8 Burpee Box Jumps (20"/24")
4 Squat Cleans (110#/185#)
200M Run

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Friday, May 17, 2013

Tuesday, April 29, 2014

Monday, April 28, 2014

Monday April 28, 2014

21-18-15-12-9-6-3
SDHP (45#/75#)
Push Press (45/75#)

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Saturday, June 08, 2013

Sunday, April 27, 2014

Sunday April 27, 2014

5 Rounds
50 ft. (15 Steps) Barbell weighted Overhead Lunges (60/95#)*
15 Knees-to-elbow

*If unable to do OH Lunges, place bar on shoulders

Saturday, April 26, 2014

Friday, April 25, 2014

Friday April 25, 2014

1070M Paddle Board (.66 Miles)
4250M Run (2.65 Miles)*

*Figure 8 around both lakes

Thursday, April 24, 2014

Thursday April 24, 2014

5 Rounds
30 Double Unders
20 Good Mornings (30/45#)
10 Ring Dips

Wednesday, April 23, 2014

Tuesday, April 22, 2014

Tuesday April 22, 2014

150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)

Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.

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Thursday, September 15, 2011

Monday, April 21, 2014

Monday April 21, 2014

21-15-9
Box Jumps (20/24")
Situps
Burpees

Sunday, April 20, 2014

Saturday, April 19, 2014

Saturday April 19, 2014

400m Run
50 Kettlebells (35/53#)
30 Pushups
800M Run
40 Kettlebells
20 Pushups
1600m Run
30 Kettlebells
10 Pushups

Friday, April 18, 2014

Friday April 18, 2014

3 Rounds
50M Lunges
50M Broad Jump
200M Run

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Friday, January 15, 2010

Thursday, April 17, 2014

Wednesday, April 16, 2014

Wednesday April 16, 2014

10 Shoulder Press (60#/95#)
15 OH Squats (60#/95#)
20 Push Press (60#/95#)
25 Front Squats (60#/95#)
30 Push Jerks (60#/95#)
35 Back Squats (60#/95#)

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Tuesday, April 02, 2013

Tuesday, April 15, 2014

Tuesday April 15, 2014

800m Run
50 Double Unders
20 Turkish Get Ups (26/44# KB) - Alternating hands
50 Double Unders
800m Run

Monday, April 14, 2014

Sunday, April 13, 2014

Sunday April 13, 2014

"Barbara"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes

Time each round and total.

Saturday, April 12, 2014

Saturday April 12, 2014

With a running clock of 12 minutes do:

1 minute Double Unders
1 minute Snatches (45/75#)
2 minutes Double unders
2 minutes Snatches (45/75#)
3 minutes Double Unders
3 minutes Snatches (45/75#)

Friday, April 11, 2014

Thursday, April 10, 2014

Thursday April 10, 2014

AMRAP in 12 minutes*
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar

*Keep track of your score for 10 Minutes and 12 Minutes.
**The 400M Run is the start of the WOD. Only run once and continue the WOD by doing AMRAP of Thrusters, Situps, Burpees and Toes to Bar.

This WOD was taken from the 13th episode of Killing the Fat Man found on YouTube and CF. There it was only 10 minutes. I made it 12 minutes. If you would like to compare then keep your score for both time limits.

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Saturday April 06, 2013

Wednesday, April 9, 2014

Wednesday April 09, 2014

200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)

Tuesday, April 8, 2014

Monday, April 7, 2014

Monday April 07, 2014

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')

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Friday, May 25, 2013

Sunday, April 6, 2014

Saturday, April 5, 2014

Saturday April 05, 2014

TOUGH MUDDER!
Start Time 9:20
12.1 Miles with 23 Brutal Obstacles! CAN YOU HANG?
1)Braveheart Charge - Charge into battle with 5,000 other people.
2)Soggy Bottom -
3)Tube Mile -
4)Kiss of Mud - Eat dirt as you crawl on your belly under wire set only 8" from the ground.
5)Glory Blades -
6)Warrior Carry -
7)Balls to the Wall -
8)Artic Enema (Formally Chernobyl Jacuzzi) - Jump in and out of an icy mixture of assorted carcinogens.
9)Lube Tubes -
10)Dirty Ballerina -
11)Prairie Dog -
12)Funky Monkey - Make your way across monkey bars over a icy cold lake. Some bars are greased with butter.
13)Hold your Wood - Drag a log up a hill and back down.
14)Pitfall -
15)Mud Mile - Make your way through a maze and trenches of thick mud.
16)Devil's Beard - You will get caught like a fly in a spider's web in the annoyingly low cargo nets.
17)Walk the Plank - Jump off a 15' high plank into a freezing pond and swim out.
18)Just the Tip -
19)Berlin Walls #1 - Scale series of 12' high walls.
20)Everest - Reach the top of a slippery giant quarter pipe (skateboard pipe).
21)Mudder Legion #1 - Extra Course
22)Mudder Legion #2 - Extra Course
23)Electro Shock Therapy - Sprint through a field of live wires. Some carry a charge of 10,000 volts.

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Saturday January 14, 2012





 








 

Friday, April 4, 2014

Friday April 04, 2014

REST DAY
"Rest Up and Carb Load!"

Thursday, April 3, 2014

Thursday April 03, 2014

5 Rounds
10 KB Swings
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)

and then,
Do a 1 mile run*
Time the run separately - you may rest before the run

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Friday, September 20, 2013

Wednesday, April 2, 2014

Tuesday, April 1, 2014

Tuesday April 01, 2014

3 Rounds
800M Run
Rest 2 Minutes

View Previous Times:
Saturday May 26, 2012