Archive for April, 2008
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Friday, April 18th, 2008Our Birthday Power Skip
Happy Birthday Sue!
Walking KB Swing (50 yards out) + Island Run (800M) + Walking KB Swing (50 yards back)
Barbell Lunge and Press (50 Yards out) + Island run + Barbell Lunge and Press (50 Yards back)
Rest 2 minutes
Farmers Walk (50 yards out) + Island run + Farmers Walk (50 Yards back)
Thanks [...]
W.O.D. Thursday, April 17th
Thursday, April 17th, 2008Chelsea
5 Pull-UPs
10 Push-Ups
15 Squats
*Complete the 3 exercises above every minute on the minute for 30 minutes!
Great job today everyone! This one is brutal!
W.O.D. Wednesday, April 16th
Wednesday, April 16th, 2008BUZZ 4-16-08Â Â Â Happy Birthday Buzz!!
4 Barbell Thrusters
16 Squat Thrust
8 DB Clean & Press Burpees
Mail Box Run then rest 2 minutes
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4 Barbell Thrusters
16 Knee to Elbow or Feet to BarÂ
8 DB Clean & Press Burpees
Mail Box Run then rest 2 minutes
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4 Barbell Thrusters
16 Box JumpsÂ
8 DB Clean & Press Burpees
Mail Box Run then rest 2 minutes
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4 [...]
W.O.D. Tuesday, April 15th
Tuesday, April 15th, 2008Choice of one of the following for time…
1 mile run
100 Burpees
150 Wall Balls (Men 14# & Women 10#)
2000 M Row
When complete…DICE GAME
First Roll gives you the exercise
Second Roll is that number x 10 for the reps
1 = Push Ups
2 = Sit-Ups
3 = Squats
4 = Box Jumps
5 = Pull-Ups
6 = Calorie Row
Complete as many rolls as [...]
W.O.D. Monday, April 14th
Monday, April 14th, 2008Alternating 30’s
*3, 10-minute circuits AMRAP with 3 min recovery
15/15 Alternating DB Snatch + 200 M Sprint
15/15 Weighted High Step Ups + 250 M Row Sprint
15/15 Weigted T-Bar Twists + 100 Jump Rope or 50 Double Unders
POSE Running
Saturday, April 12th, 2008Many of you have and are having concerns about your running. Concerns ranging from injuries you are having to concerns about hating it and not having enough stamina .
Here is a good example of the POSE running method that I highly recommend. Copy and paste the link. Go to the web site and [...]
W.O.D. Friday, April 11th
Friday, April 11th, 2008FRAN 21-15-9
Barbell Thrusters (Men 95# and Women 65#)
Pull-Ups
Some AMAZING times today everyone! I am so proud of you!!
Here are a few of the highlights from their second FRAN!
Sue M cut 4.7 minutes!
Holly C cut 6.25 minutes!
KAB cut 4 seconds off of his time and came in at 6.02!
Maureen L cut 2.97 minutes!
Sue L cut 2.9 [...]
Training the Pistol
Friday, April 11th, 2008Friday 080411
CLICK ON THE ABOVE LINK..FRIDAY 080411 TO VIEW THE VIDEO
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W.O.D. Thursday, April 10th
Thursday, April 10th, 2008Mail Box Run
20 Squat thrust
30 Push-Ups
500 M Row
40 Jumping Ring Pulls
50 Sit Ups
200 Jump rope
60 MB Squats
500M Row
60 MB Squats
200 Jump Rope
50 Sit-Ups
40 Jumping Ring Pull-Ups
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500M Row
30 Push-Ups
20 Squat thrust
Mail Box Run
W.O.D. Wednesday, April 9th
Wednesday, April 9th, 2008TABATA
20 SECONDS OF WORK/10 SECONDS OF REST X 8
Record the lowest number of reps from the 8 rounds.
Push Ups
Box Jumps
Floor DB Chest Press
Chin-to-Knees
DB Pullovers