Today’s WOD: 500M Row 20 Burpees 20 Double Unders 20 Wall Balls (20#/14#) 400M Run 15 Toes to Bars 15 Box Jumps (24″/20″) 15 Jumping Lunges 400M Run 10 Handstand Push-Ups 10 Sandbag Get Ups 10 Sandbag Squats The Hopper shirts are coming.
WOD 10/03/11
Today’s WOD: Back Squat 3×5 (+5-10#) then 21-15-9 Squats Ring Dips Sit-Ups Advanced: Snatch 2 @ 95% Back Squat 4×2 @ 80%
WOD 09/30/11
Today’s WOD: Deadlift 3×5 (+5-15#) then Pull-Up Ladder With a continuously running clock, complete 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 in the third, 4 in the fourth, etc. Last completed on 09/23/09. Advanced: Clean and Jerk 3 @ 90% Front Squat 4×2 @ 87% Thoughts, opinions, and musings about your training at the …
WOD 09/29/11
Today’s WOD: Nancy 5 Rounds: 400M Run 15 Overhead Squats (95#/65#) Last completed on 10/29/10.
WOD 09/28/11
Today’s WOD: Press 3×5 (+2.5#-5#) then AMRAP 6: 2 Power Snatches (95#/65#) 4 Pull-Ups 8 Squats Advanced: Snatch 2×2 @ 75%, 3 @ 85% Press Challenging 3×3
WOD 09/27/11
Today’s WOD: 1600M Run 50 Sledgehammer Swings 1600M Run
WOD 09/26/11
Today’s WOD: Back Squat 3×5 (+5#-10#) then 21-15-9 Wall Balls (20#/14#) Ring Dips Burpees Advanced: Clean 4×2 @ 80% Front Squat 4×2 @ 90% Two of our own, Zac and Shannon, got hitched over the weekend and now they’ve been logostamped. Congratulations, guys!
WOD 09/23/11
Today’s WOD: Power Clean 3-3-3 then 3 Rounds: 5 Power Cleans (135#/95#) 5 Front Squats (135#/95#) 15 Box Jumps (30″/24″) Advanced: Snatch 3 @ 90% Back Squat 4×2 @ 87%
WOD 09/22/11
Today’s WOD: Helen 3 Rounds: 400M Run 21 Kettlebell Swings (24 kg/16 kg) 12 Pull-Ups Last completed on 04/15/11. Hot mess fitness is nested in that April link… For something a little more serious, check this one out. Your health isn’t about exercise, it’s a mash up with all the other things you do outside the gym. Like recovery. The …
WOD 09/21/11
Today’s WOD: Press 3×5 (+2.5#-5#) then 500M Row 50 Mountain Climbers (4 Count) 15 Renegade Man Makers (35#/20#) 200M Farmer’s Carry (24 kg/16 kg) Advanced: Clean and Jerk 2×2 @ 75%, 3 @ 85% Push Press Challenging 3×3 Refined sugar is still refined regardless of what you call it. Just say no.