091130 WOD

Pistol Squats  1x20

Rest 5 Minutes

3 Rounds of:

400m Run
15 Burpees

Saturday & Sunday- Rest Days

I hope you all had a wonderful Thanksgiving and didn't eat near as much as I did.  I guess it's time to get to work burning some of it off.  I'll see you at the gym this week.

091127 WOD

Hang Snatch  5x3

Rest 5 minutes

“Choose Your Poison”

Do either Push-Ups or Dips

Do 1 rep the first minute

Do 2 reps the second minute

Do 3 reps the third minute
Do 4 reps the fourth minute


Cont.…Until you can’t finish the reps in a minute.

Post total number of rounds completed to comments:

Compare to 090921

091126 WOD

As many rounds as possible in 12 hours:

Eat some turkey

Eat some ham

Eat some Pie

Take a Nap

Post Time to Comments:

091125 WOD

Push Jerk 5x3

Rest 5 Minutes

3 rounds of
50 Pushups
50 Squats
50 Situps

Post Time to Comments:

091124 WOD

Cleans  5x3

Rest 5 minutes

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post rounds completed to comments.

Compare to 091027

091123 WOD

Snatch  5x3

Rest 5 Minutes

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Saturday & Sunday- Rest Days

We got of a lot done again this week.  The driveway looks great with all of the new gravel. Many thanks to Virgil, Joyce, and Grandpa for helping me with it. 

I also want to welcome Jerell, Sharo, and Jennifer to the group.

Have a great Thanksgiving!

091120 WOD

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

091119 WOD

Overhead Squat 5x3

Rest 5 minutes

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups


Post time to comments.

091118 WOD

Push Press  5x3

Rest 5 minutes

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Post time to comments

091117 WOD

Thrusters 5x3

Rest 5 minutes

"Nasty Girls"
3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

091116 WOD

Back Squat  5x3

Rest 5 minutes

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips


Post time to comments.

Saturday & Sunday- Rest Days

Great week team.   Everyone is working so hard.  Congrats to Becky on her PR doing 100 burpees.  It was also veryimpressive when Anthony came back to finish his 10th 200m sprint.  I also want to welcome Emily to the fold.

091113 WOD

Weighted Pullups 5x1

Rest 5 minutes

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 
Post rounds completed to comments.
 

091112 WOD

Press 5x3

Rest 5 minutes

Run 200m ten times w/ 45 seconds rest between reps.

Post time to comments:

091111 WOD

Deadlifts   5x3

Rest 5 minutes

“Yay Burpees”

100 Burpees as fast as you can.
 
Compare time to 090918

091110 WOD

Front Squats 5x3

Rest 5 minutes

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Row 500 meters


Post time to comments.

091109 WOD

Split Jerk   5x3

Rest 5 minutes

4 Rounds
25 Box Jumps
25 Dumbell Swings (50lbs)
25 Deadlifts (200lbs)

091107 Saturday and Sunday Rest Days

Great Work this week gang!  Everyone is getting so much stronger and fitter.   It is fun to watch you all progress. 

Speaking of progress, we now have power and lights in the gym.  The insulation should be done in a couple of days, so we will be all set for winter. 

We also picked up a new model E Concept 2 Rower, the cadillac of rowers.  It is really nice so please come out and take if for a spin.

Have a great weekend and get rested up, so we can kill the workouts next week.

091106 WOD

Run 5K

Post Time to Comments:

091105 WOD

Power Cleans  5x3

Rest 5 Minutes

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (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.

Add your points and post them to comments.

091104 WOD

Pistol Squats  1x20

Rest 5 minutes

"Wednesday Workout"

1 round per minute/ 30 minutes total ie. 30 rounds total
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

• Squats
• Push-Ups
• Sit-ups

 

Post to the comments how many total Squats, Push-Ups, and Situps you finish in the 30 minutes. Compare to 090911

091103 WOD

Hang Power Snatch  5x3

Rest 5 minutes

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

091102 WOD

Push Jerk   5x3

Rest 5 minutes

"Tabata Something Else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


Post total reps from all 32 intervals to comments.