Thursday, April 30, 2009
Monday, April 27, 2009
Sunday, April 26, 2009
Monday April 27 09
Run 2 K
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Monday April 27 09
Run 2 K
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Friday, April 24, 2009
Friday April 24 09
- 120 Double-unders
- 21 Knees-to-elbows
- 21 Jump squats
- 21 Burpees
- 80 Double-unders
- 15 Knees-to-elbows
- 15 Jump squats
- 15 Burpees
- 40 Double-unders
- 9 Knees-to-elbows
- 9 Jump squats
- 9 Burpees
Friday April 24 09
- 120 Double-unders
- 21 Knees-to-elbows
- 21 Jump squats
- 21 Burpees
- 80 Double-unders
- 15 Knees-to-elbows
- 15 Jump squats
- 15 Burpees
- 40 Double-unders
- 9 Knees-to-elbows
- 9 Jump squats
- 9 Burpees
Thursday, April 23, 2009
Thursday April 23rd 09
10 Push Jerks, 95#
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
Thursday April 23rd 09
10 Push Jerks, 95#
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
Tuesday, April 21, 2009
Wednesday April 22 09
Pain Storm
800m
50 squats
50 Push Ups
50 Sit ups
400M
50 Box Jumps
50 Push Press ( 45# or your choice)
50 Kb Swings 40#
400M
15 Pull Ups
800m
50 squats
50 Push Ups
50 Sit ups
400M
50 Box Jumps
50 Push Press ( 45# or your choice)
50 Kb Swings 40#
400M
15 Pull Ups
Wednesday April 22 09
Pain Storm
800m
50 squats
50 Push Ups
50 Sit ups
400M
50 Box Jumps
50 Push Press ( 45# or your choice)
50 Kb Swings 40#
400M
15 Pull Ups
800m
50 squats
50 Push Ups
50 Sit ups
400M
50 Box Jumps
50 Push Press ( 45# or your choice)
50 Kb Swings 40#
400M
15 Pull Ups
Tuesday April 21st 2009
"Chelsea"
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
Tuesday April 21st 2009
"Chelsea"
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
Sunday, April 19, 2009
Monday April 20 09
Complete 7 rounds of the following:
Deadlifts 225 lbs
Box Jumps 24in box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
Monday April 20 09
Complete 7 rounds of the following:
Deadlifts 225 lbs
Box Jumps 24in box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
Saturday, April 18, 2009
Friday, April 17, 2009
Thursday, April 16, 2009
Thursday April 16th 09
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Thursday April 16th 09
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Tuesday, April 14, 2009
Wednesday April 15 09
Complete the following twice for time:
- 20 pull-ups
- 20 push-ups
- 20 Abmat sit-ups
- 20 squats
- Run 400m with 20# medball
- 20 burpees
- 20 box jumps (20")
- 20 walking lunge steps
- 20 push press (75#/55#)
- Run 400m with 20# medball
Wednesday April 15 09
Complete the following twice for time:
- 20 pull-ups
- 20 push-ups
- 20 Abmat sit-ups
- 20 squats
- Run 400m with 20# medball
- 20 burpees
- 20 box jumps (20")
- 20 walking lunge steps
- 20 push press (75#/55#)
- Run 400m with 20# medball
Tuesday April 14 09
Team Wod
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Tuesday April 14 09
Team Wod
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Sunday, April 12, 2009
Saturday, April 11, 2009
Friday, April 10, 2009
Thursday, April 9, 2009
Friday April 10 09
Open Class at 12:00
I will be there doing Starting Strength and Mac has posted that he will be there as well.
I will be there doing Starting Strength and Mac has posted that he will be there as well.
Friday April 10 09
Open Class at 12:00
I will be there doing Starting Strength and Mac has posted that he will be there as well.
I will be there doing Starting Strength and Mac has posted that he will be there as well.
Wednesday, April 8, 2009
Tuesday, April 7, 2009
Tuesday April 7 09
Clean and walk
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
Tuesday April 7 09
Clean and walk
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
Sunday, April 5, 2009
Monday April 6 09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Monday April 6 09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Saturday, April 4, 2009
Friday, April 3, 2009
Friday April 3 09
3 3 3 3 3
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Friday April 3 09
3 3 3 3 3
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Wednesday, April 1, 2009
Thursday April 2 09
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
Thursday April 2 09
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
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