Tuesday, October 23, 2012

Sunday, October 21, 2012

Monday Chipper

30 Minute Cap:

100 Double Unders
90 OH Walking Lunges
80 situps (bring abmats!)
70 KBS
60 Box Jumps
50 Goblet Squats
40 Burpees
30 KB High Pull
20 HSPU
10 Turkish Get Ups

Friday, October 19, 2012

Friday, 19 October 2012

Meet in Hayes Gym, wear hard soled shoes and pants/gloves if you want!

AMRAP 17

Bear Crawl-length of gym-out
Burpee Broad Jump- length of the gym-back

1 rope climb

Wednesday, October 17, 2012

17 Oct 2012

Tabata 
(20 sec work/ 10 sec rest, for four rounds)

air squats
pushups
jumping lunges
grasshoppers

followed by:
3 rounds of 30 double unders (skill work!)

Sunday, October 14, 2012

Monday 15 Oct


Stairway to Heaven
21 Thrusters (95/65)
21 Pullups
Stairway to Heaven
15 Thrusters
15 Pullups
Stairway to Heaven
9 Thrusters
9 Pullups

Tuesday, October 9, 2012

Wednesday, 10 Oct

We are one month away from our West Point WOD for Warriors competition.  It's important that we familiarize ourselves with the WOD, find out our weak points...so we can be fully prepared to dominate on November 9th. 

Here is the WOD

As Many Rounds as Possible in 15 minutes:  

ADVANCED INTERMEDIATE BEGINNER
11 Ground to Overhead (95/65) Push Press (65/45) PVC Thrusters
11 Bar Facing Burpees Bar Facing Burpees Burpees
12 20/16# Wall Ball (10') Med Ball Squats Air Squats
22 Double Unders DU or sub 3-1 singles Jumping Jacks
Hand Stand Push-ups Elevated Pushups (on med ball) Pushups
 
11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 living veterans we aim to serve. 

Be prepared to get smoked!!  See you There!


Thursday, October 4, 2012

Friday--Bring Your Ropes

Warm Up: 

Regular mobility/stretching in the hallway, then
30 Double Unders (sub 4 to1)
20 wall-ball situps with a partner


Deadlift
5-5-5-5

followed by

12 min AMRAP

3 wall climbs
6 dead-hang pullups
9 Jumping Lunges (Left-Right =1)



Tuesday, October 2, 2012

Wednesday 3 Oct 2012


For time:
Stairway to Heaven
21 Push Ups
21 SDHP (85/55)
10 Burpees (Rest 2 min)
Stairway to Heaven
15 Push Ups
15 SDHP
10 Burpees (Rest 2 min)
Stairway to Heaven
9 Push Ups
9 SDHP
10 Burpees