Wednesday, November 14, 2012

Workout of the Day:

Warm up 
Row 500 m
Group Mobility
Medicine ball drills

Conditioning
3 rounds for time of:
400 m run
10 Power cleans (135 / 95 lbs)
25 Wall-balls (20 / 14 lbs)
50 Double-Unders

*Modified WOD available

To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking.
– Johann von Goethe

Tuesday, November 13, 2012

Workout of the Day

Strength/ Skill:

Establish 1 Rep Max of the Snatch

Conditioning:

10 Min AMRAP:

12 Kettlebell Swings

9 Toes to Bar

Saturday, November 10, 2012

 

Workout of the Day

Conditioning
*In teams of 2*

6 Rounds:

10 Wall Climbs

10 Sprawl Balls

20 Thrusters

10 KB Swings

20 Ring Push Ups

Friday, November 9, 2012

 

 

Workout of the Day

Conditioning
4 Rounds:

5 Handstand Pushups

10 Knees to Elbows

15 Push Ups

20 Wall Balls

Thursday, November 8, 2012

Gabe doing Health Lifts and Casey just hanging out smiling, not really doing much. 

 

Workout of the Day

Strength
Deadlift 2-2-2-2-2

Conditioning
8 minute AMRAP:
4 Deadlift (55% of your 2 Rep Max)
8 Box Jump Overs (24 / 20 in)
16 Kettlebell swing high pulls (2 / 1.5 pood) Demo video

When a goal matters enough to a person, that person will find a way to accomplish what at first seemed impossible.
~Nido Qubein

Wednesday, November 7, 2012

Workout of the Day

Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds of:
Overhead Squats (115 / 75)
Burpees
Pull-ups (chest to bar if possible)

It is not the strongest (of species) that survive, nor the most intelligent, but the ones most responsive to change.
~C. Darrow

Ashley doing work!


Tuesday, November 6, 2012

Workout of the Day

Skill
Forward roll, inverted burpees

Strength/Conditioning
“DT”
5 rounds for time:
12 Deadlifts (155 / 105 lbs)
9 Hang Power Cleans (155 / 105 lbs)
6 Power Jerks (155 / 105 lbs)

“You don’t have to be great to get started, but you do have to get started to be great”

Monday, November 5, 2012

Workout of the Day

Strength
High Bar Back Squat 5-5-5-5-5

Conditioning
10 Minutes to:
Run 800 m for time
then, with the remainder of your time, AMRAP of
20 Abmat sit ups
12 Hand release push-ups

 “Our health always seems much more valuable after we lose it.”

 

Friday, November 2, 2012

Workout of the Day

Strength
EMOM for 12 minutes do 1 power snatch and 1 hang snatch (full squat)

Conditioning
8 min AMRAP of:
8 Pull-ups (chest to bar if possible)
8 Box jumps (24 / 20 in)

If you’ll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives.  
~Vince Lombardi