Thursday, January 31, 2013

Strength Friday

Deadlift 
5-5-3-3-2-2-1-1

Push Press
5-5-3-3-2-2-1-1

if you have time:  

Back Squat
5-5-3-3-2-2-1-1

Tuesday, January 29, 2013

Wednesday 30 January WOD


4 RFT

15 Front Squats (115/85)
50m bear crawl
25 Burpees
50m bear crawl
35 Double Unders

We will knock out the front squats on the 3rd floor, and then do the rest of the movements in the Hallway.  :)  Bring Water and Ropes!!


Sunday, January 27, 2013

Monday's WOD

5 Rounds for Time:

7 Clusters (95/65)
10 Pullups


Thursday, January 24, 2013

Friday, 25 January


We did this one back in May, and I want to revisit.  Plan on hitting this one RX this time!!  


Complete 10 Rounds of:

In one minute complete
(115/75)
12 Deadlifts
9 Front Squats
AMRAP Push Press

...rest a Minute

Your score will be the total reps for Push Press for all 10 rounds.

Tuesday, January 22, 2013

Wednesday 23 January 2013

AMRAP 18

20 Kettlebell/Dumbbell Swings
20 Weighted Situps (bring abmats!!)
40 Overhead Walking Lunges 25/45

Cash Out:  100 Double Unders :) 

Tuesday, January 15, 2013

Wednesday 16 January


In light of this amazing article we will go for a strength endurance day-- unless there is a code red, we will meet, so check before you leave in the morning!!  

21-15-9 reps for time of:
Deadlifts (225# / 155#)
Thrusters (95# / 65#)

Sunday, January 13, 2013

Monday 14 January

Hansen

This one will have to be modified because we do not have any GHDs at Arvin....

Five Rounds:

30 KBS
30 Burpees
30 GHD sit ups (Ab Mat situps)

Good luck, miss you alll!!

CHALLENGE YOURSELF ON THE KBS even if it means you have to stagger start in order to swing the heavier weight.  



Thursday, January 10, 2013

Friday, 11 January 2013


Loredo
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Have FUN!!  On the walking lunges:  make sure that back knee kisses the ground, and keep your front shin straight up and down.  

Tuesday, January 8, 2013

Wednesday 9 January 2013

Five Rounds for Time: 

15 Front Squats (115/75)
15 Burpees
15 Pull Ups

Enjoy!!!

Sunday, January 6, 2013

Monday, January 7, 2013


30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees (95/65)
1 min rest between each set

Thursday, January 3, 2013

Back to the Grindstone!

AMRAP 20:

10 Pull Ups
10 Wallballs (20#, 14#)
10 SDLHP (95, 65#)
10 Push Ups