Make Up Day – Oct 10, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Filthy Fifty" - see Friday, 10/2 for details. 1 rep max snatch complex, then 5x3…
Daily WOD – Oct 9, 2013
Shoulder Press 8x5 (75-80%) Then 10 minutes of handstand practice WOD Notes: Some ideas for handstand practice include: walking 50 yds on hands, holding a handstand for 10 sec, holding a handstand against a wall…
Daily WOD – Oct 8, 2013
Complete 3 rounds for time of: 10 deadlifts (275/185# NTE 75%) 50 double unders 3 rope climbs
Daily WOD – Oct 7, 2013
“Angie” Complete for time: 100 pullups 100 pushups 100 situps 100 squats WOD Notes: Scale to half reps, or 3/4 reps, as needed. If you’ve built up calluses, it might be a good idea…
Football WOD – Oct 6, 2013
Complete 8 rounds for time of: 3 hang power cleans (185/115#, NTE 80% 1RM) 25 yd unilateral DB lunge WOD Notes: For the lunges, carry a db in one hand. Alternate hands as needed. Go…
Daily WOD – Oct 5, 2013
Find your 1 rep max of the following movements performed in succession: Snatch pull to above knee (pause for 2 count) Snatch 2nd pull Snatch Cash Out: 5x3 box jumps (as high as possible) WOD…
Daily WOD – Oct 4, 2013
“Filthy Fifty” For time: 50 box jumps (24/20″) 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions 50 wall balls, (20/14# t0 10/9′)…
The Who/What/When/Why of Fish Oil
Do you take fish oil? Do you think you should, but not sure exactly why? Or have you never even considered taking fish oil? This post will explain what fish oil is, and why you…
Make Up Day – Oct 3, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: AMRAP in 15 minutes of 3 bar muscle ups, 5 KBS (70/53#), 7 burpees Thruster…
Daily WOD – Oct 2, 2013
Complete for time: 100 overhead squats (115/75# NTE 50% 1RM) Perform 5 burpees at the start of each minute. WOD Notes: The number of burpees and overhead squats may be scaled as needed. If flexibility…