Wednesday
- June 30th, 2010
- Write comment
As many rounds as possible in 20 min of:
21 Overhead walking lunges at 45 / 25 lbs
15 Wall-balls at 20 / 14 lbs
9 Body weight deadlifts
Post rounds and partial rounds to comments.
What am I on?
Archive for June, 2010
What am I on?
Tuesday
- June 29th, 2010
- Write comment
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
One in three people will meet Mr. Pukie during sled runs
Monday
- June 28th, 2010
- Write comment
For time:
45 Double-unders
45 Squat cleans at 135 / 95 lbs
45 Ring-dips
45 Double-unders
Post time to comments.
Today’s WOD demo
Sunday
- June 27th, 2010
- Write comment
5 rounds each for time of:
100 Meter sled run at 90 / 55 lbs
Post times comments.
Carrie doing “Daniel”
Saturday
- June 26th, 2010
- Write comment
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings at 55 / 35 lbs
Post time to comments.
What really happened at the South Central Regionals….
Tier 2 Rest Day
Friday
- June 25th, 2010
- Write comment
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters at 95 / 65 lbs
800 meter run
21 Thrusters at 95 / 65 lbs
400 meter run
50 Pull-ups
Post time to comments.
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom.
Thrusters demo
Thursday
- June 24th, 2010
- Write comment
Hang snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Congratulations to Drake on his first muscle-up!!!
Wednesday
- June 23rd, 2010
- Write comment
Run or Row 5k
Post time to comments.
Zeke’ hiding out in the kettlebells
Tuesday
- June 22nd, 2010
- Write comment
21-18-15-12-9-6-3 reps for time of:
Sumo-deadlift high pull at 75/55 lbs
Push jerk at 75/55 lbs
Post time to comments.
Class doing push-ups!!
Tier 2 Rest Day
Samantha’s optional Birthday WOD:
For time:
6 Squat cleans at 135 / 95 lbs
12 Burpees
18 Squats
18 Double-unders
12 Kettlebell swing at 70 / 45 lbs
6 Pull-ups
Then text Samantha “Happy Birthday!!”
(Must listen to zydeco music during WOD)
Monday
- June 21st, 2010
- Write comment
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
