Archive for the 'Uncategorized' Category

WOD for Wednesday, April 23rd

Tuesday, April 22nd, 2014

Meat & Veggies: Sumo Deadlift 1 rep max Stiff Leg Deadlift 5×10 Russian Twist 3×50 Nuts & Seeds, Some Fruit: Reverse Hyper 3×20 Back Extension 3×25 Little Starch & No Sugar: 100 Stationary Lunges

WOD for Tuesday, April 22nd

Monday, April 21st, 2014

3 Power Snatch at 70% 200m Run rest 3 minutes 5 rounds

WOD for Monday, April 21st

Sunday, April 20th, 2014

5 Bench press at 80% 5 Pull ups 300m Row 5 rounds

WOD for Saturday, April 19th

Friday, April 18th, 2014

10 Dumbbell Hang Squat Clean (45/30) 10 Handstand Push Ups 5 rounds for time

WOD for Friday, April 18th

Thursday, April 17th, 2014

7 Overhead squats (135/95) 7 Ring Dips AMRAP 12 minutes

WOD for Thursday April 17th

Wednesday, April 16th, 2014

Heavy Day! Meat and Veggies: Military Press 1 Rep Max Incline Dumbbell Press 5 sets of 8 Strict Knees to Elbows 5 sets of Max Reps Nuts and Seeds, Some Fruit: Barbell Triceps Extensions: 3 sets of 10 reps Dumbbell Rows 5 sets of 15 reps Little Starch and No Sugar: 100 Jumping Pull-ups for […]

WOD for Wednesday April 16th

Tuesday, April 15th, 2014

TEAM WORKOUT!! Trade off 20 rounds of: 7 Sumo Deadlift High Pulls (95/65) 7 Burpees For Time. Yeah, so each of you do 10, a total of 20 rounds.

WOD for Tuesday April 15th

Monday, April 14th, 2014

TAX DAY!! Also, a day to LIFT. Meat and Veggies: Specialty Bar 1 Rep Max Squat Goodmorning: Work up to a 3 Rep Max GHD Oblique Crunches: 5×10/side Nuts and Seeds, Some Fruit: Glute-Ham Raises: 3 sets of as many reps as you can do 45 Deg Hip Extension: 3 sets of 10 reps, add […]

Monday April 14th

Monday, April 14th, 2014

7 Pull-ups 14 PSN 75/55 21 Double Unders 3-5R/t Cool Happy Jumpy Time!

WOD for April 12th, 2014

Friday, April 11th, 2014

We’re gonna get things moving and get those Ring Transitions going to get ready for: “Jason” Muscle-Ups and Air Squats en masse And just to make sure that you’re never sore again from the GHD, we’re gonna stay on that SOB and get: 5 sets GHD Sit-ups when we’re all done and rested from “Jason”. […]