Wednesday, January 13, 2010 Going…Going…Going Heavy
No time component.
Speed Squats 3-3-3-3-3-3-3-3
RDL 4-4-4-4
GHSU 100 broken up as needed
Posted on 01/13 at 05:11 AM
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Tuesday, January 12, 2010 A variation
From the main site.
3 rounds for time or 5 rounds if your up to it.
50 Wall ball
25 Pull-ups
Post time to comments.
Posted on 01/12 at 05:05 AM
Monday, January 11, 2010 Jerk!
Jerk
Beginner 5-5-5-5 Advanced 1-1-1-1
Metcon.
4 x 400m run with 2 min. rest
Poat load to comments.
Posted on 01/11 at 05:01 AM
Sunday, January 10, 2010 Rest
Rest and Rcover
Posted on 01/10 at 05:01 AM
Saturday, January 09, 2010 It’s only 3 rounds
3 rounds for time
30 reps Overhead squat 95#m 65#w
30 Burpees
POst time to comments.
Posted on 01/09 at 05:06 AM
Friday, January 08, 2010 You wouldn’t think this is that hard
Lynne
5 rounds for max reps. There is NO time component.
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
Post total reps to comments.
Posted on 01/08 at 05:04 AM
Thursday, January 07, 2010 Team WOD
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Deadlift #255m #185w
KB Swing 2 pood
Clean #155m #115w
Post time to comments.
Posted on 01/07 at 05:01 AM
Wednesday, January 06, 2010 Flipping Running
Tabata Run / Flip
Full Dynamic warm up
Sprint Tabata (4 min.)
Tire Flip Tabata (4 min.)
Post # of flips to comments.
Posted on 01/06 at 05:05 AM
Tuesday, January 05, 2010 Your choice
If you haven’t done Chelsea you will do that
5 Pull-ups
10 Push-ups
15 Squats
or you will row 2,000m for the board and then work on your suck.
Posted on 01/05 at 05:03 AM
Monday, January 04, 2010 Back to the board
Chelsea
Each min. on the min. for 30 min.
keep going until you can’t finish in 1 min.
5 Pull-ups
10 Push-ups
15 Squats
post min.you get to.
Posted on 01/04 at 05:00 AM
Saturday, January 02, 2010 Team WOD
AMRAP 20 min.
each group of two can’t be more than 5 feet away from each other. 1 person works at a time (except on tire)
15 Tire Flip
400m Med. Ball Run
15 Over Head Squat 95#m 65#w
500m Row
Post team to comments
Posted on 01/02 at 05:05 AM
Friday, January 01, 2010 Happy New Year
We will be closed today. You an always run 3k for time or 5k for pace. You can also set some goals for yourself…..!
Hilarious
Posted on 01/01 at 05:01 AM
Entry Calendar
| January 2010 | ||||||
|---|---|---|---|---|---|---|
| S | M | T | W | T | F | S |
| 1 | 2 | |||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| 31 | ||||||
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