Saturday, January 30, 2010 Good Morning Liz

Jackie

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps

Friday, January 29, 2010 Elizabeth

Elizabeth

21-15-9 reps, for time
Clean 135 lbs
Ring Dips

Thursday, January 28, 2010 Going Back to the Basics

Foundations of all movements until they become much better. We are very proud of all of our athletes and we that’s why we are going to harp on form a little more. We think you can become that much better.  We will strive for excellence in coaches and athletes.

Metcon
3 x 500m with 1 min. rest between sets

Wednesday, January 27, 2010 Heavy Day

Back Squat 1-1-1-1-1 for advanced 5-5-5 for beginner
RDL 4x4 of a weight you can only do for 4 reps
Sled Pulls 6-8 Pulls (Glute Ham) Coach will prescribe weight
50 GH Sit-Ups

Tuesday, January 26, 2010 This should keep you moveing

10-1 for time.

Deadlift #225m   #135w
Burpee Pull-up   if you can’t perform a free Pull-up first do Burpee then pull-ups
Kettlebell Swing 2 pood  
Tire Hop

Monday, January 25, 2010 Some adding to the main site

We are proud of all of our athletes for PRing Fran last week (imagine that, 15 min. workouts getting you that fit). You earned it.  I’ll see you in the Zone” Tex. We measure today (or Tues. if that’s your first day of the week).

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps or Knees to Elbows

Saturday, January 23, 2010 Good day for the Fight

Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Friday, January 22, 2010 How much better are you

Fran
21-15-9 for time
Thrusters
Pull-ups

Thursday, January 21, 2010 WOW this adds up

perform each exercise work for prescribed time and rest for the same time.

Hang squat Clean
Push Press
Pull-ups

Wednesday, January 20, 2010 GRRRRRR…Heavy

Back Squat with proper rest 1-1-1-1-1 or 5-5-5-5
RDL 4x4 using a weight that is hard to do for 4 reps.
Press with proper rest 1-1-1-1-1 or 5-5-5-5

Metcon
2 x 500m row with 2 min. rest between sets

Tuesday, January 19, 2010 Burpees anyone?

“Turf”

5 Rounds
15 Swings
5 Burpee Box Jumps
15 Medball Cleans
5 Prison Burpees

Post time to comments.

Monday, January 18, 2010 Power Snatch for you

Complete 5 rounds for time:

•9 Ring Dips

Saturday, January 16, 2010 Good morning Liz

3-5 rounds for time.

5 Tire Flips
10 Pull-ups
15 KB Swings 2 pood
20 Cal. Row

Friday, January 15, 2010 75 is the number

75 burpees for time. Liz should fly through this.

Thursday, January 14, 2010 Team WOD

Team gone bad
5 rounds for time

1 min. of work at each station with 1 min rest at the end of each round.
wall ball
Burpee
Pull-up
SDHP
Med. ball Run
Post total combined number of Wall Ball and Laps on run to comments.