Rest Day!
Thanks to Forrest we finally
got our rings and
ropes up!
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Thursday, March 31, 2011
Monday, March 28, 2011
March 28th
Tech/Strength: Back Squat "The Widowmaker" Find your max. weight for 20 reps. (If you rack it you start over again.) Today's WOD:
4 Rounds for Time of:
9 Burpees
12 Clean & Press 95/65
15 Double Unders
18 Ab Mat Situps
March 27th
Rest Day Check out Forrest's kickass "Fran" workout. Are you ready for the next benchmark workout? :) http://www.youtube.com/watch?v=CWUSKgfDHOY
Saturday, March 26, 2011
Wednesday, March 23, 2011
March 23
Tech/Strength:
Cleans
10-8-6-3-1-1
Todays WOD
20min AMRAP
5 Cleans 135/95lb
10 Wall Balls 20/14lb
15 Ab Mat sit up
Monday, March 21, 2011
March 21
Tech/Strength:
Back Squat "The Widowmaker"
Find your max. weight for 20 reps.
(If you rack it you start over again.)
Todays WOD:
21-15-9 for time
OH Squat 45/35lb
KB Swing 53/35lb
Push Ups
Skipping (add a zero)
Saturday, March 19, 2011
March 19
Tech/Strength:
Deadlift
3-3-3-3-3
WOD: "Christine"
3 Rounds for Time
500m Row
12 BW Deadlift
21 Box Jumps 24/20"
Friday, March 18, 2011
March 18th
Tech/Strength
Max Push Jerk
10-5-5-3-1-1-1-1
Today's WOD
3 Rounds for time
10 Cleans 95/65
10 Push Jerk 95/65
20 V-situps
Thursday, March 17, 2011
March 17th
Happy St. Patrick's Day!
Enjoy your rest day!
A little reading material for all you ladies who think that lifting heavy weights will make you bulky!
http://www.marksdailyapple.com/strength-training-women/
Enjoy your rest day!
A little reading material for all you ladies who think that lifting heavy weights will make you bulky!
http://www.marksdailyapple.com/strength-training-women/
Wednesday, March 16, 2011
March 16
Todays WOD:
10 BB Thrusters 95/65lb
20 Pull Ups
30 Push Ups
40 KB swings 53/35lb
50 Burpee's
60 Jumping Jacks
50 Sit Ups
40 Box Jumps 24/20"
30 wall Balls 20/14lb
20 Knee to Elbows
10 SDHP 95/65lb
Tuesday, March 15, 2011
Monday, March 14, 2011
March 14
Tech/Strength:
Back Squat "The Widowmaker"
Find your max. weight for 20 reps.
(If you rack it you start over again.)
Todays WOD:
3 Rounds for Time
15 double unders (100 singles)
15 Sit ups
15 Push ups
15 Air squats
Then finish with
15 Burpees
Saturday, March 12, 2011
March12th
Tech/Strength
Push Press
10-8-6-3-1-1-1
Today's WOD
3 Rounds for Time
40 Push Press 65/45
30 Air Squats
20 Lunges
10 Knee to Elbows
Push Press
10-8-6-3-1-1-1
Today's WOD
3 Rounds for Time
40 Push Press 65/45
30 Air Squats
20 Lunges
10 Knee to Elbows
Forest shown pulling off a 230lb one rep max.!!
Friday, March 11, 2011
March 11th
Tech/StrengthMax. Box Jump
Today's WOD:
3 Rounds for Time
21 Wallballs 20/14
15 Box Jumps 24"/20"
9 Burpees
Thursday, March 10, 2011
Wednesday, March 9, 2011
Monday, March 7, 2011
March 7th
Tech/StrengthBack Squat "The Widowmaker"
Find your max. weight for 20 reps.
(If you rack it you start over again.)
Today's WOD:
1000m Row
3 Rounds of:
30 Ab Mat Situps
10 Power Cleans 95/135
Sunday, March 6, 2011
March 5th
Tech/StrengthShoulder Press
10-8-6-3-1-1-1
Today's WOD
4 Rounds of:
10 Pullups
15 Burpees
20 Box Jumps 24"/20"
25 Air Squats
Friday, March 4, 2011
March 4th
Tech/StrengthOverhead Squats
10-8-6-3-1-1-1
10-9-8-7-6-5-4-3-2-1
Skipping: add a 0 (for ex. 100 then 90, etc)
SDHP 95/65
Push Ups
Sit Ups
Thursday, March 3, 2011
Wednesday, March 2, 2011
March 2
Todays Wod;
Then
500m Row
3 rounds of
20 KB swings 53/35lb
15 Squat Jumps
10 Push press 95/65lb
Then
500m Row
3 rounds of
20 v-sits
30 plate OH walking lunges 25/15lb
10 Pull ups
Finish with
500m Row
Tuesday, March 1, 2011
Feb 28
Tech/Strength:
Deadlifts
12-10-8-5-5-5-5
Todays Wod:
21-15-9 for time
Deadlift 185/115lb
Wall balls 20/14
Box jumps 24/20"
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