Dec 312009
 

Rest Day

Have a Happy New Year everyone!!!!  Does anyone have any resolutions for their training going into 2010?  Post to Comments.

 Posted by at 4:28 am
Dec 302009
 

Warm-up:

Ring Dips 5
Pullups  10
Squats 15
x2

WOD:

5 HSPU
10K2E’s
15 OVH Squat (Dowel Rod,20lb,  45lb, 65lb, 95lb)

AMRAP 20 minutes

Scale as needed, if you aren’t yet able to do handstand pushups yet, do pike pushups or have a partner assist you.  Post number of rounds and partial rounds to comments.

 Posted by at 4:24 am
Dec 292009
 

Warm-up:

Burgenerx3
20 steps Walking Samson Stretch
15 Box Jumps 24″
10 Push ups
x2

WOD:

Push Press  5-5-5-5-5

Post Loads to comments.

 Posted by at 4:22 am
Dec 282009
 

Warm-up:

CFWU x 2
25 yds Buttkicks
25 yd Carioca
25 yd Backpedal
25 yd High Knees

 

WOD:

“BabySwoll”

Run 800m
BW Bench Press Max Reps
Pullups Max Reps
BW Back Squat Max Reps
x5
Run 800m

Start with an 800m run, do Bench, Pullups, Squats 5x, then finish with 800m. Scale weight as needed, post times to comments.

Dec 262009
 

Warm-up:

Pullups 5
Tuck Jumps 10
Dowel Rod Front Squat 15
x2

WOD:

3 Muscle-ups
5 Front Squats 105/75lb
7 Box Jumps 20″

AMRAP 20min

Scale weight as needed, if you don’t have muscleups sub 3:1 pullups/dips.  Post total number of rounds plus any partial rounds to comments.

Dec 252009
 

Merry Christmas!!!!!

Warm-up:

400m slow jog
Walking Samson Stretch 20 steps
10 Pushups

WOD:

“Michael”

800m Run
50 situps
50 Back Extensions
x3

 

michael

 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Scale repetitions as needed, if you dont have access to do Back extensions do supermans instead.  Post times to comments.