monday, november 17, 2008

Gym Closed today!

posted at 12:46 pmcomments

sunday, november 16, 2008

50-40-30-20-10

Burpees
Pass Throughs

For time.

posted at 12:45 pmcomments

saturday, november 15, 2008

Rest Day

posted at 12:44 pmcomments

friday, november 14, 2008

21-15-9

Front Squat
Push Press
Pull Ups

Use 1/2 your bodyweight

Marcella and the crazy hammer

posted at 12:41 pmcomments

thursday, november 13, 2008

5 Rounds of:

1 Rope climb
10 Tire flips
20 Keg lunges
30 Sledge hammers
1 Rope climb

posted at 11:12 amcomments

wednesday, november 12, 2008

Mr Joshua

5 Rounds of:

400m run
30 GHD sit ups
15 Deadlifts 250lbs

posted at 8:44 amcomments

tuesday, november 11, 2008

Rest Day

posted at 6:22 amcomments

monday, november 10, 2008

Squat:
10-7-5-3-3-1-1-1

posted at 6:25 amcomments

sunday, november 9, 2008

2 Mins KB Snatch
2 Mins Medicine ball cleans
90 Sec KB Snatch
90 Sec Medicine ball cleans
60 Sec KB Snatch
60 Sec Medicine ball cleans
30 Sec KB Snatch
30 Sec Medicine ball cleans

posted at 6:17 amcomments

saturday, november 8, 2008

"Helen"

400m Run
21 KB swings(54/36)
12 Pull ups

3 Rounds for time.

posted at 10:39 amcomments

friday, november 7, 2008

Rest Day

posted at 10:39 amcomments

thursday, november 6, 2008

Squat

10-7-5-3-3-1-1-1

posted at 6:30 amcomments

wednesday, november 5, 2008

Angie

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For time.

posted at 6:28 amcomments

tuesday, november 4, 2008

50 box jumps 22"
50 jumping pullups
50 db swings 50#
50 walking lunges
50 knees to elbows (to this point I was a fast 18 min. I seriously was sucking wind at this point)
50 push press (45#)
50 good mornings (45#)
50 thrusters (45#)
50 burpees
50 double unders

posted at 6:26 amcomments

monday, november 3, 2008

Rest day

posted at 6:25 amcomments

sunday, november 2, 2008

Run 1 mile

3 rounds of:

10 Med ball cleans
10 Pull ups
10 Back extensions
10 KB swings

posted at 6:23 amcomments

saturday, november 1, 2008

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

posted at 6:21 amcomments

friday, october 31, 2008

Tabata:

Pull ups
Box jumps
KB swings
Burpees

posted at 6:18 amcomments

thursday, october 30, 2008

Rest day!

posted at 6:38 amcomments

wednesday, october 29, 2008

5 Rounds of:

400m Run
5 Pull ups
10 Dive bombers
15 Squats
20 Sit ups

For time.

posted at 10:38 amcomments

tuesday, october 28, 2008

Annie

50-40-30-20-10

Double unders
Sit ups

For time.

posted at 10:36 amcomments

monday, october 27, 2008

Add 1 Pull up every minute. Keep going until you cannot complete a set within the minute.

posted at 10:34 amcomments

sunday, october 26, 2008

Karen

150 Wall balls 20/14

For time.

posted at 10:32 amcomments

friday, october 24, 2008

Jeremy

21-15-9

Overhead squat 95/65
Burpees

For time.

posted at 10:30 amcomments

thursday, october 23, 2008

20 Pull ups
30 Med ball cleans 20/14
40 SDLHP 36/27
Run 400m

3 Rounds for time.

posted at 10:28 amcomments

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