Friday, September 28, 2012

Workout of the Day:

“Nancy”
5 rounds for time of:
400 m run
15 Overhead squats (95 / 65 lbs)

“Man cannot discover new oceans unless he has the courage to lose sight of the shore.”

Thursday, September 27, 2012

Workout of the Day:

8 rounds for time of:
8 Deadlifts (body weight)
8 Ring dips
2 Wall Climbs
200 m run

“Forget all the reasons why it won’t work, and believe in the one reason why it will.”

Wednesday, September 26, 2012

Workout of the Day

5 rounds for time:
10 Hang power cleans (135 / 95 lbs)
80 foot burpee broad jumps

“Don’t stop when you’re tired. Don’t stop when you’re discouraged. Don’t stop when you’re afraid. Stop when you’re done.”

Tuesday, September 25, 2012

Workout of the Day:

15 Min AMRAP of:
12 Walking Lunges
9 Sit-ups
6 Handstand push-ups

“It’s impossible,” said Pride. “It’s risky,” said Experience. “It’s pointless,” said Reason. “Give it a try,” whispered the Heart.”

Monday, September 24, 2012

Workout of the Day:

“Helen”

3 Rounds for time of:
400 m run
21 Kettlebell swings (1.5 / 1 pood)
12 Pull-ups

 “Once you learn to quit, it becomes a habit.” -Vince Lombardi

 

Friday, September 21, 2012

Workout of the day:

3 min AMRAP of Ketllebell Swings ( 35 / 26 lbs)
1 min rest
3 min AMRAP of Air Squats
1 min rest
3 min AMRAP of Push presses (45 / 33 lbs)
1 min rest
3 min AMRAP of 40 ft sprints

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” – Liane Cardes. 

Thursday, September 20, 2012

Workout of the day:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:
Front Squats (135 / 95 lbs)
Knees to elbows
Lateral Jumps

“When you feel like quitting, think about why you started.”

Wednesday, September 19, 2012

Workout of the day:

Warm up:
60 Double-unders or 120 singles
50 Butterfly sit ups
40 Walking lunges

WOD:
20 Hand-release push-ups
2 Deadlifts (225 / 135)
18 Hand-release push-ups
4 Deadlifts
16 Hand-release push-ups
6 Deadlifts
14 Hand-release push-ups
8 Deadlifts
12 Hand-release push-ups
10 Deadlifts
10 Hand-release push-ups
**30 Box Jump buy out** (24 / 20 in)

Tuesday, September 18, 2012

Workout of the day:

6 rounds for time of:
12 Thrusters (95 / 65 lbs)
12 Pull ups
200 m run

Cool and interesting info-graphic: Your health in one drop of blood

“The #1 reason people tend to give up is because they look at how far they have to go rather than how far they’ve already come.”