Monday, October 20, 2014

Tuesday, 21 October 2014

 
 
WARMUP
Run 400m/Row 500m
10 Strict Press (PVC)
10 Push Press (PVC)
10 Push Jerk (PVC)
10 Pushups
10 Airsquats
10 Walking Lunges
 
 
WOD
Push Jerk- Every 2 Minutes  for 20 Minutes do 3 reps for max load
 
Post: 3 sets AMRAP Ring Push-up / 3 Sets of Strict Knees to Elbows
 
 
 
 
Can you Jerk as much as Lauren Fisher?

Sunday, October 19, 2014

Monday, 20 October 2014

 
 
**1700 Tomorrow (20 OCT) is the deadline to sign up for Barbells for Boobs!***
 
WARMUP
400m Row
Butt Kicks
High Knees
10 Air Squats
10 Pass Through
10 Around the World
 
 
 
 
WOD
“Fight Gone Bad”
3 Rounds
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row for 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.
 
 
 
 
 
Jose "beard power" Squats

Friday, October 17, 2014

Saturday, 18 October 2014

Teams of 2 complete the following:
10 Rounds
5 HSPUs
10 Toes 2 Bar
15 Jumps over Box
Alternate rounds back and forth until each person completes 10 rounds

Barbells for Boobs

Barbells for Boobs is fast approaching, so if you are signed up and participating please let us know...

* We need to know names & weights *

 We also need to know if anyone is wanting to participate in the survivor heat or heavy Grace (225/135)


Thursday, October 16, 2014

Friday, 17 October 2014

WOD:
Row 1000m
20 Muscle Ups
10 Overhead Squats (175#/115#)

Wednesday, October 15, 2014

Thursday, 16 October 2014

Accumulate the following work in any order:
50 Shoulder to Overhead (pick your weight)
50 Ring Rows
50 Box Jumps (pick your height)
50 OH Lunge (pick weight)

Post:
https://m.youtube.com/watch?v=ACAz6HFj1xE

Tuesday, October 14, 2014

Wednesday, 15 October 2014

Back Squat
1-5-1-10-1-15
Vary the loading so that you are challenged by each set. DO NOT be afraid to fail!