WOD
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
: We want to welcome all of you to the new year, and say thank you for the great support. We hope that we will be apart of your lives for years to come and make your fitness resolutions for 2009 come true.
Hey look everyone! Our comment link is finally back up. I can't think of a better startup conversation than, everyone telling us their fitness goals for 09'.
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
: Be safe, and get ready to work at those "New Year Resolutions". Fitness resolutions that is!!!
Athlete WOD results:
"Fight Gone Bad"
Matt - 198 (scewed - 15lb ball, 45 barbell)
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Randy - 9 rounds (5 thrusters, 7 cleans)
Tim - 4 rds
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
: Ricky and Mike making good use of those rowers. We will be having our free Saturday WOD this Saturday. Also those that want to come out during the week give us a call or email.
Athlete's WOD results:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Dan:
Press: 135-155-155-155-155
P. Press: 155- 155-175 (3rd failed)-155-155
P. Jerk: 155-155-155-155-155
"Kelly" in half
400m run
15 box jumps 24" box
15 Wall Balls 20lbs
Matt: 29:32 (scewed) Step-ups and 10lb wall balls
WOD
Deadlift 3-3-3-3-3 reps
Post loads to comments.
: What is with Jeff throwing up everytime he works out with us? Don't worry everyone, this isn't normal, Jeff and I had a few beers the night before and he just doesn't know the meaning of taking it easy. Hell of a warrior.
"Michael" WOD results:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Dan - 20:11 ("good mornings" sub for back extensions)
Shelly - 23:08 ("good mornings" sub for back extensions)
WOD
Rest Day
: Jeff and I doing 12-27-08 Main Site WOD. What a great workout. My forearms are on fire. Tune in tomorrow to find out how Jeff feels about the WOD. Can someone say "Pukie" number 2? We got the picture to prove it.
WOD:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Dan: 10rds 5 Thrusters
Jeff: 10rds 1 Thruster
WOD:
400m run
50 squats
500m row
40 pushups
400m run
30 kettle bell swings (post weight you did)
500m row
20 wall balls
400m run
10 burpees
Shelly: 25:01 (20lbs)
Ricky: 28min (35lbs)
Mike: 30:17 (20lbs)
Terry: 32:32 (8lbs)
Larae: 33:18 (8lbs)
WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
WOD
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
: Merry X-mas to all of you. Get out there early and workout, then you can have a gilt free dinner. To those of you having to work during the holidays, thank you for your sacrafice.
WOD
Rest Day
: Go out and enjoy a sport, with friends and family. Today I met 12 new people and was able to play football for 2 hrs. That's what the holidays are all about.
We will be working out on Saturday everyone. Email me if your in.
WOD
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
: Shelly wondering if box jumps are suppose to hurt like that. They are, butt they sure do work on shaping that butt. Good job.
