Sunday, February 07, 2010 Are you Zoning?

It’s not easy to start eating in the Zone but if you make small changes on a consistant basis, your partner will not have to do burpees.

Saturday, February 06, 2010 Getting back into the Swing

3 rounds for time
200m row
15 squat cleans m135#  95#w
15 Push Press m135#  95#w

Post time to comments.

Friday, February 05, 2010 Caring Karen

Karen if she cared

75 Wall ball shots

Thursday, February 04, 2010 Gettin Some

Back Squat Advanced 5x5 Begginer 3x15
Press Advanced 5x5 Begginer 3x15
Glute ham raise 3 x 25

Metcon:
3 x 500m row for time with 1 min. rest between sets

Wednesday, February 03, 2010 Staying Small

Short Helen

200m run
12 1.5 pood KB swings
6 Pull-ups

Tuesday, February 02, 2010 Little Girl

Diane (Small version)

Deadlift 135#m 85w
Handstand push ups

Monday, February 01, 2010 Active Recovery

This week will have a main focus of Active Recovery. That means you will still perform WODs , but they will be scaled for all. This will allow your body to recover and you to still maintain your current level of conditioning.

50 Pull-ups
50 Push-ups
50 Squats
50 Sit-ups

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