Thursday, April 30, 2009
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Wednesday, April 29, 2009
Three rounds for time:
Five rounds, each for time of:
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 061130.
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 060407.
Thursday, April 23, 2009
6am and 7am
4pm and 5pm
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
Tuesday, April 21, 2009
Annie Lewis MarshallMonday, April 20, 2009
thanks for all of your thoughts, prayers, and kind words on behalf of Julia, Annie and Me. as I write this, Julia is 13 hours into labor and still working at it. We are excited about what the next few hours will bring.
I hate that I will not be able to open the gym on tuesday, but my priority is with my wife and baby. I am so grateful for each of you and look forward to "crushing" some wod's before the end of the week. thank you so much for understanding.
Sunday, April 19, 2009
well, its baby time!! julia is scheduled to be induced monday morning at 6am (we are still hoping it happens tonight). the gym will be closed on monday. i am pretty sure ALL of you owe me (and yourself) a 5k. thats your monday wod...post times to comments. i will send out a text to all the numbers i have with updates, and will let you know about tuesday as soon as i know anything. thanks for being flexible.
Thursday, April 16, 2009
Richardson Area Young Life
CAR WASH
Help send a kid to camp this summer for the
“best week of their life”!!
Saturday, April 18
11am - 3pm
Northwest corner of Coit and Campbell in the
Cane’s/TCBY parking lot
Presale tickets available for $5
Donations appreciated
All money goes directly to camp scholarships.
Questions? Contact us at 972-774-9014
Monday, April 13, 2009
Friday, April 10, 2009
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 060919.
10 rounds for time:
10 sdlhp
10 box jumps
10 sit ups
10 push ups
Wednesday, April 8, 2009
Tuesday, April 7, 2009
Three rounds for time:
Post time to comments.
Monday, April 6, 2009
Friday, April 3, 2009
10 kb swings
10 walking lunges
10 knees to elbows
Wednesday, April 1, 2009
400m row
50 air squats
40 sit ups
30 push ups
20 box jumps
10 pull ups
