Friday, December 31, 2010

WOD 31 Dec

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Licia and I will be there @ 1000*****Correction*****

Thursday, December 30, 2010

WOD 30 Dec

We are back from our trip....so we have some workouts to make up
we will be there @ 1600

The mainsite WOD is 'NATE':
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Tuesday, December 28, 2010

28Dec10

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

I will be there at 1500.

Monday, December 27, 2010

Sunday, December 26, 2010

26Dec10

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile


I will be there at 1600.

Thursday, December 23, 2010

23DEC10

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!


We will meet at the track at 1300.

Wednesday, December 22, 2010

Sunday, December 19, 2010

WOD 19 Dec

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate


I will be there @ 1930........but check back here for updates

Saturday, December 18, 2010

WOD 18 Dec

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).

I will be there around 1700

Thursday, December 16, 2010

WOD 16 Dec

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB

See you @ 1600


Wednesday, December 15, 2010

WOD 8 Dec

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

See ya @ 1600

Tuesday, December 14, 2010

WOD 14 Dec

Three rounds of:
10 Deadlifts
30 GHD situps


xxxxx SORRY GUYS CANT MAKE IT TONIGHT SEE YA TOMORROW xxxxxxxxxx
Promise!!!

Monday, December 13, 2010

WOD 13 Dec

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


I will be there @ 1930 check comments for other times for Andy and Licia

Sunday, December 12, 2010

Early Rest Day

Have a restful Sunday!!

It's Amber's 11th birthday so we're gonna spend the day celebrating : )

We'll make up the days WOD tomorrow

See you then!!

Saturday, December 11, 2010

WOD 11 Dec

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

See ya there @ 1530

p.s.

Happy Birthday Josh!!!

Friday, December 10, 2010

WOD 10 Dec

"FILTHY FIFTY"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

See you @ 1500

Wednesday, December 8, 2010

WOD 8 Dec

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Duke will be there @ 1600 i will be there @ 1915
Check comments for other times

Tuesday, December 7, 2010

WOD 7 Dec

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs

I'll be there @ 1500

Monday, December 6, 2010

WOD 6th Dec


21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows


I'll be there @ 1600

Saturday, December 4, 2010

WOD 4 Dec

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

I will be there around 1930.....check comments for other times

Thursday, December 2, 2010

WOD2 Dec

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

I'll be there @ 1400 Duke will be there @ 1600

Wednesday, December 1, 2010

REST or PAY WHAT YOU OWE

I'll be there @ 1200 to make up a workout and then do some cleaning
Stop by if you can lend a hand