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Fantastic Friday!

12/29/2011

1 Comment

 
Buy in:
50 Row
10 Run
25 Mountain climbers
25 GHD
10 Step Ups

Strength:
75% X 5 Squat
85% X 5
95 X Max

Met Con:
40-30-20-10
Situps
Bak Extention
Lateral Hops

Wod
8 Min
25 Slam Balls
10 DB Press
1 Comment

Thursday

12/28/2011

0 Comments

 
Buy in"
50 squat jacks
2 stair runs
4 Rounds
15 dips- 15 Hip Thrusters
50 Squat Jacks
2 Stair runs
3 Rounds
10 Self row Feet Elevated
10 decline push ups

wod 1
21-18-15-12-9-6-3
KB Swing
Box Jumps
Wall Ball
With burpees in between sets

Wod 2
21-15-9
DU Burpee Pullup
Sit up with plate
Wall walks

Cash out-
100 Lunges
100 Sit up
0 Comments

Wacky Wednesday!

12/27/2011

0 Comments

 
Buy In:
50 Meter Bar Carry
5 Sled Pulls/ 5 ire Flips
8 snatch and press
50 Meter MB Carry

WOD 1-
"Dirty 30" 30 Each Exercise
Snatch
Thrusters
High Pull
Sumo Dead Lift
Clean and Jerk

Halo
Turkish Get Up
Good Mornings
Plyo Push Up

WOD 2
20 Clean
20 Split Jerk


0 Comments

Terrific Tuesday:0

12/26/2011

0 Comments

 
Buy In:
AMRAP- 1 Min Each- Repeat 2 Rounds
KB Swing
Box Jumps
Stairs
Jumping Lunge

WOD 1-
5 Rounds- Time
5 Pullups
10 Cousins
15 Arm Haulers
20 Butt Biters

WOD 2-
AMRAP- 10 Min
20 Bar Facing Burpees
200 meter run

Cash Out:
2 Min- 30 DU- The rest time Deadlift
2 min- 30 DU- The rest Front squat
2 Min 30 DU- The
0 Comments

Magnificant Monday!!!

12/25/2011

0 Comments

 
Buy In:
4 X 400 Repeats (Row in Between)
WOD 1:
AMRAP- 20 Min
18 Box Jumps
15 Toes to Bar
12 Pullups

WOD 2:
10 Rounds
7 Pull Ups
7 Ring Dips

Cash Out:
250 ABS any way you want
0 Comments

Saturday:) Christmas Eve

12/24/2011

2 Comments

 
12 Days of Christmas:) Have a wonderful Christmas!

1 HsPU/ push up
2 Box Jumps
3 Thrusters
4 Pullu ps
5 Burpees
6 Wall Balls
7 Toes to Bar
8 KB Swing
9 Double Unders
10 OH Lunges
11 Hang Power Cleans
12 Snatches

"Ostacles can not crush me.  Every obstacle yields to stern resolve.  He who is fixed to a star does not change his mind."
    ---Leonardo deVinci
2 Comments

Fab Friday! 12 Days of Christmas

12/24/2011

0 Comments

 
1 Stair Run
2 Burpees
3 Row Boats
4 Push Ups
5 Squats
6 Mountain Climbers
7 Situps
8 Fire Hydrants
9 Squat Jacks
10 Y's
11 Kayaks
12 Donkey Kicks

Wod- "Nasty Girls"
50 Squats
21 Pullups/dips/muscleups
10 hang power cleans

0 Comments

Thursday's 12 Days of Christmas

12/21/2011

0 Comments

 
Buy in:
2 Rounds
10 scott press
5 turkish
10 alternation bridge
10 pu

WOD: 12 Days of Christmas
Use DB
1 DB Man Maker
2 DB Thrusters
3 DB High Pulls
4 DB Goblet Squats
5 DB single arm swings
6 DB Front Squats
7 DB Cleans
8 DB Deadlift
9 DB Power Snatch from floor
10 DB Low Carry Squat
11 DB Push Press
12 DB Step Ups

To be completed like the song 1 manmaker, 1 manmaker, 2 thrusters, 1 2 3; 1 2 3 4 ect all the way to 12

 Cash Out:
25 Each Abs
Bicycle
leg aise
russian twist
v ups
alternating leg lowering
windshield wipers
reverse crunch
shotgun
back extention
decline sit up

0 Comments

Terrific Tuesday:) Do Work!

12/19/2011

0 Comments

 
Buy In:
AMRAP in 8 Minutes-
10 handrelease push ups
10 KB Swings
10 Burpee
10 Pull ups

WOD 1:
3 Rounds for time-
10 DB Hang Snatch RA
10 DB Hang Snatch LA
10 GHD
10 Toes to Bar

WOD 2:
21-15-9
Cal row
DB Push Press
KB SDHP
Medicine ball clean
Wall Ball

Cash Out:
60 contralateral situps

"Real Difficulties can be overcome, it is only the imaginary ones that are unconquerable."
Theodore Vail
0 Comments

Monday's WOD! A little of this and a little of that!

12/18/2011

0 Comments

 
Buy In:
20 Jumping Jacks
5 Stairs

20 Lunges
10 Push Ups
10 Lea Frogs

WOD 1:
AMRAP in 15 Minutes
15 Box Jumps
20 SDLHP
10 Push Press in RH
10 Push Press in LH

WOD 2:
Brenton
5 Rounds for Time:
Bear Crawl 100 feet
Standing Broad Jump 100 feet

Cash Out:
10-1
Wall ball
Burpees

"Failure is not fatal, but failure to change





0 Comments
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