Friday, October 31, 2008
happy halloween
come get your workout on from your 5th grade football coach
Thursday, October 30, 2008
Wednesday, October 29, 2008
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
we finally got our rower....come by this evening for a fun(?) class.
Wednesday, October 22, 2008
Monday, October 20, 2008
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
10 rounds as Rx'd and lunch is on Todd
Thursday, October 16, 2008
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Post your choice of girls and rounds completed to comments.
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Post loads to comments.
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Post loads to comments.
Tuesday, October 14, 2008
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Post time to comments.
monday
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
Post time to comments.
Thursday, October 9, 2008
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
Wednesday, October 8, 2008
"Ryan"
Five rounds for time of:
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Tuesday, October 7, 2008
Bear Complex 1-1-1-1-1 increase weight each set
WOD-Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Monday, October 6, 2008
"Barbara"
Five rounds, each for time of:
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments
Rest precisely three minutes between each round.
Post time for each of five rounds to comments
Friday, October 3, 2008
Friday...rest
Thursday
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Wednesday, October 1, 2008
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Post rounds completed to comments.
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