Monday, March 31, 2014

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

Thrusters and Burpees



Friday, March 28, 2014

Is Spring here yet??


Tomorrow after 10am Open WOD-Pot luck lunch!! Bring your family, friends some food to share and come on down for some Spring time cheer!!

Friday, March 21, 2014

FUN Friday


1 burpee for every time you set the kettlebell or bar down :)

Thursday, March 20, 2014

15 min AMRAP

5   push ups
10 wallballs
20 Russian twists

All movements done with Medicine Ball

Wednesday, March 19, 2014

8 rounds

4 downward dog push ups
4 pistols
4 SA Ground to Overhead
100m run

Tuesday, March 18, 2014

Double Unders     60-50-40-30
HH Power Cleans 3-4-5-6
T2B 7-7-7-7


" With less distance to accelerate the bar, more force must be applied to clean successfully from the hang position..."

Read entire article:

Monday, March 17, 2014

Saturday, March 15, 2014

14.3!

Complete as many reps as possible in 8 minutes of:

95/135-lb.  deadlifts,  10 reps 15 box jumps, 20/24-inch
135/185-lb. deadlifts, 15 reps 15 box jumps, 20/24-inch
155/225-lb. deadlifts, 20 reps 15 box jumps, 20/24-inch
185/275-lb. deadlifts, 25 reps 15 box jumps, 20/24-inch
205/315-lb. deadlifts, 30 reps 15 box jumps, 20/24-inch
225/365-lb. deadlifts, 35 reps 15 box jumps, 20/24-inch



Friday, March 14, 2014

Team Cindy





Wednesday, March 12, 2014

or

teams of two:

50-40-30-20-10

High hang squat cleans
Shoulder to over head

*one person working at a time


Tuesday, March 11, 2014

teams of three
15  min AMRAP

1 person rests
1 person runs 200m
1 person does max wallballs until runner returns
rotate
score: total number of wallballs accumulated


Monday, March 10, 2014

8min AMRAP

5 Dumbbell Thrusters
6 Dumbbell Split Jerks
7 Dumbbell double Burpee :)



6:30 class doing burpee challenge  

Friday, March 7, 2014



Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Thursday, March 6, 2014

250m row
then
3 rounds
10 front squats
15 HR Push ups
then finish with
250m row


Wednesday, March 5, 2014

4 rounds

10 thrusters
10 OVH Lunges -same bar

Scarlett having a play on the zip line :)

Tuesday, March 4, 2014

"Annie has Balls"


15min:

Annie
50-40-30-20-10
DU
Situps

then with remaining time:
as many wallballs as possible


5:30

3 rounds

5 burpees
10 pullups
15 wallballs

Monday, March 3, 2014

Another kick at the cat:

30 DU
15 Snatches

5:30

21-15-9
front squats
box jumps
ring dips