Last WOD of the MONTH!!!

21-18-15-12-9-6-3

Begin each round with a 62 room length bear crawl (out and back)

Medicine Ball Clean

Medicine Ball Situps

Double Unders

Box Jumps (24/20)(20/12)

This is a modified 62 room versionof the Hero WOD Carse.    I am going to put a 25 minute CAP on this one because of our time constraints.  I hope this encourages you to really beat the clock!!  

Wednesday 28 November 2012

A little birdie told me it was Joni's birthday tomorrow!!  Here is a special WOD I wrote just for her, and you can all be thinking of her while you are in pain.  :) 

Happy Birthday Joni!!

11 Pullups

28 Thrusters (95/65)

80 Walking Lunges

32 Pushups

80 Walking Lunges

28 Thrusters

11 Pullups

Tuesday Training

For anyone who is going to the gym on their own tomorrow--here is an example of what I have been doing, and what I will be doing tomorrow.  

5 rounds 

800m sprint

2 minutes rest between each 

followed by

5 rounds

20 GHDs (or 25 abmat situps)

10 strict pushups

Monday, 26 November 2012

With 60% of your 1RM

21 Deadlift

Run 800 m

15 Deadlift

50 double unders

9 Deadlift

30 burpees

I know, we have been hitting the burpees hard--because of the room restrictions.  :(

See you in the morning!

Friday November 23rd

Americans give thanks for all the blessings they already have.  

The next day they plan to rush out, push one another out of the way, and then stand in line for hours to amass more worthless trinkets.

I love being American, but some of our "traditions" can be somewhat disappointing.

Let's just go to the gym and get stronger.

“Party with the Girls”

Men - 95# Women - 65#

Kelly - 400 m Run - 30 Box Jumps

Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats

Nancy – 400m Run, 21 OHS

Helen – 400 m Run – 21 Swings (55/35) – 12 Pullups

Fran – 21 Thrusters – 21 Pullups

Diane – 21 Deadlifts 21 HSPU

Annie - 50 Double Unders - 50 Situps

Karen - 30 Wall Ball Shots

I have to figure out what to sub for deadlifts....

bring your ropes, abmats, towels, and HEARTS!!

Pre-Feast Pain Fest

”The Chief”

Max rounds in 3 min of:

3 Power cleans (135# / 95#)

6 Push-ups

9 Squats

Rest 1 minute

Repeat 5 cycles

no equip version: 
max rounds in 3 min

3 med ball cleans or pullups

6 pushups

9 squats

rest one minute

5 cycles

Turkey Week WOD 1

For Time:

10 Rounds for Time:

1 Squat Clean

2 Front Squats

3 Thrusters

4 Push Press (or Jerk)

5 Over the Bar Burpees

Rx-(95/65) 

Friday's WOD

Blame Hurricane Sandy for this unpredictability...

got this one from Adam at B&G, its a good one, and no need for much technique coaching.

5 Rounds for Time:

10 Toes to Bar (scale: knees to elbows)

15 Hand-release Pushups

20 KBS (scale: shoulder high KBS)

Stairway to Heaven :)

Wednesday 14 November, 2012

20 minutes:

start with a 1-mile run

followed by 

AMRAP

5 burpees

10 pushups

15 wall balls

At-Home WOD

Here is Thursday's at-home WOD:

AMRAP 20

5 Burpees

10 walking lunges

15 situps

enjoy!

Monday Madness

I am totally Psyched about this WOD!!  

The “CFT” metcon: 

5 min AMRAP of:

10 Back Squats (115/75)

10 Deadlifts (115/75)

10 Strict Press (115/75)

Rest 3 minutes.  Go down in loads by 10/5 lbs for the next AMRAP

5 min AMRAP of:

10 Back Squats (105/65)

10 Deadlifts (105/65)

10 Strict Press (105/65)

Rest 3 minutes.  Go down in loads by 10/5 lbs for the next AMRAP

5 min AMRAP of:

10 Back Squats (95/55)

10 Deadlifts (95/55)

10 Strict Press (95/55)

Can't believe its NOVEMBER!

WOD inspiration from Adam and Matt at B&G, thanks guys!

WOD:

AMRAP 21

21 x thrusters (25 lbs. dumb bells - scale as needed based on ability and equipment available)

21 x pullups

21 x overhead squats (black weighted bar - heaviest you can do)

Run Gym Loop the crazy way:  up the stairs, down the hall BACKWARD, down the stairs, down the hall BACKWARD

:)  

SEE YOU TOMORROW!