Tuesday, November 20, 2012

Drew plowing through some thrusters

Warm up
Run 400 m
2 rounds of 15 sits and 10 air squats
Group mobility

Conditioning
400 m sprint for time
then
Paleo Challenge Benchmark Workout
12 Min AMRAP of
8 Thrusters (95 / 65 lbs)
10 Bar over burpees
12 Kettlebell swings (1.5 / 1 pood)

A dream doesn’t become reality through magic; it takes sweat, determination and hard work.

Monday, November 19, 2012


Derek doing “Annie”

Workout of the Day

Warm up
Row 500 m or run 400 m
then do 2 rounds of
10 Push ups
10 Ring rows
Group mobility

Strength
In 15 minutes establish 1RM clean (full squat)

Conditioning
“Annie”
50-40-30-20-10
Double unders
Sit-ups

You have to expect things of yourself before you can do them. -Michael Jordan

Saturday, November 17, 2012

Saturday Team WOD

Workout of the Day

Warm up
Run 400 m
Group Mobility
Med Ball exercises

Conditioning
In teams of 2, with only one person working at a time, complete the following:
100 KBS (1.5 / 1 pood)
80 Burpee box jumps (24 / 20 in)
60 Hang power cleans (95 / 65 lbs)
40 Front squats (95 / 65 lbs)
30 Handstand push-ups
40 Front squats (95 / 65 lbs)
60 Hang power cleans (95 / 65 lbs)
80 Burpee box jumps
100 KBS ( 1.5 / 1 pood)

*30 minute cap*

Strength does not come from winning. Your struggles develop your strengths.
-Arnold Schwarzenegger

Friday, November 16, 2012

Workout of the Day

Warm Up
Row 500 m
Group Mobility
Medicine ball drills

Conditioning
7 rounds for time of:
11 Push presses (95 / 65 lbs)
9 Pull-ups
200 m run with medicine ball (20 / 14 lbs)

If you do the work you get rewarded. There are no shortcuts in life.
-Michael Jordan

 

Thursday, November 15, 2012

Workout of the Day

Warm up
3-5 min of speed step/double under work
Group mobility

Strength
High bar back squat 3-3-3-3-3

Conditioning
8 min AMRAP of:
80 ft burpee broad jumps
12 Ground to overhead with plate (45 / 25 lbs)

Even if you stumble, you’re still moving forward.
– Unknown

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