Today’s WOD’s 10 Rounds: -10 Wall-Ball Shots -10Pull-ups or 400M Bear Crawl Major site update coming in the next couple of weeks. let us know what you think about it! -Vic on pull-ups during today’s WOD
WOD 11/23/07
Ahh, I’m sure you’re all still full of Paleo/Zone compliant goodness from yesterday, right? Of course you are. Now it’s time to train! Today’s WOD: 100 Burpees for time. -It’s fun, it’s fairly short, and you don’t even have to go outside to do it. Post time to comments! Like you don’t already know how to do a burpee…
WOD 11/21/07
Today’s WOD: “Sassafras” 4 Rounds: -500M Row -20 Fireballs -Andre in the middle of yesterday’s “Filthy Fifty”
WOD 11/14/07
Today’s WOD: “Secret Service Snatch Test” 10 minutes of: -Kettlebell Snatches -Score = number of snatches completed. Switch arms as necessary. If the kettlebell touches the ground the test is over. Men use 16kg, women use 8kg. How many can you get? 100? 150? 200? -Kat at the top of a kb snatch
WOD 11/13/07
Today’s WOD: AMRAP (As Many Rounds As Possible) in 20 minutes of: -10 Bodyweight deadlifts -10 Burpees -Thao pulling her deadlifts during today’s WOD
WOD 11/9/07
Today’s WOD: 3 Rounds: X sets of: (X=current minute) -1 Deadlift, 1 Hang power clean, 1 Jerk (135# guys, 95# girls) -Rest the remainder of each minute. Round is over when required number of sets cannot be completed within a minute. -3 minutes rest after each round. Ex: Minute 1: 1 round, minute 2: 2 rounds, minute 3: 3 rounds, …
WOD 11/8/07
Today’s Workout: Run 1 mile Rest five minutes Run 800M Rest five minutes Run 400m Rest five minutes Run 200M Each run is timed. -JS rowing for Sarah’s birthday workout from 11/7/07
Special Appearance
Another rainy day, but we still had a few regulars out back. “Cindy” As many rounds as possible in 20 minutes of: -5 Pull-ups -10 Push-ups -15 Squats -We’ve got ourselves an article in this month’s issue of Sports Backers Quarterly. Click on the picture to go to their site and subscribe so you can get an issue! (Ignore that …
Angie in the rain
It’s still warm enough to do workouts in the rain! We don’t stop unless there’s lightning or a monsoon. “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats and 3 Rounds: 40 Wall Balls 30 Box Jumps 20 Burpees 10 Handstand Push-ups
“Daddy Jr.”
We tried out a creation of Brandon’s, “Daddy Jr.” 400M Run 12 Dumbbell Snatches, 6R 6L 20 Burpees 200M Run 30 Box Jumps 200M Run 30 Wall Balls (20#) 200M Run 20 Burpees 12 Dumbbell Snatches, 6R 6L 400M Run -Keep working on your Olympic Lifts (Clean, Jerk, and Snatch). Try to get one in a week.