Apr 302010
 

Warm-up:

50yd Butt Kicks
50yd High Knees
50yd Carioca
50yd Sprint
200m Jog

WOD:

Run or Row 10k

Scale distance as needed, post times to comments.

 Posted by at 9:03 pm
Apr 302010
 

Rest Day

Learn a new sport, hang out with family and friends, or quite simply relax.

Our chief want is someone who will inspire us to be what we know we could be.
– Ralph Waldo Emerson

 Posted by at 4:28 am
Apr 292010
 

Warm-up:

Situps 15
PVC OVH Squat 10
Pullups 5
x2

WOD:

15 OVH Squats 95/65lb
10 Knees 2 Elbows (K2E’s)
5 HSPU

AMRAP 20 min

Scale weight as needed on overhead squat. If you don’t have handstand pushups, do either pike pushups or a heavy shoulder press. Post loads and number of rounds including partials to comments.

 Posted by at 4:24 am
Apr 282010
 

Warm-up:

Burgener x3
200m run
DB Push Jerk 5
x2

WOD:

45/25lb DB Push Jerk 12 reps
400m Run
x4

Scale weight as needed, post loads and times to comments.

 Posted by at 4:21 am
Apr 272010
 

Warm-up:

Inch Worms 5
Lunges 10 steps
Box Jumps 10
x2

WOD:

20 One Arm DB Lunges 45/25lb Rt arm
3 Burpee Box Jumps 24″/20″ Box
20 One Arm DB Lunges Lt Arm
3 Burpee Box Jumps
15 One Arm DB Lunges Rt Arm
6 Burpee Box Jumps
15 One Arm DB Lunges Lt Arm
6 Burpee Box Jumps
10 One Arm DB Lunges Rt Arm
9 Burpee Box Jumps
10 One Arm DB Lunges Lt Arm
9 Burpee Box Jumps
5 One Arm DB Lunges Rt Arm
12 Burpee Box Jumps
5 One Arm DB Lunges Lt Arm
12 Burpee Box Jumps

Scale weight of DB and height of box as needed, Burpee Box Jumps= a burpee then jumping on top of a box. Post load and height of box to comments.

 Posted by at 4:13 am
Apr 252010
 

Warm-up:

Deadlift 10 (work on speed of bar)
Power Clean 5 (Bar Only)
Front squat 5 (Bar Only)
Push Jerk 5 (Bar Only)
x2

WOD:

Clean and Jerk 5-5-5-5-5

Set a new 5 rep max without letting go of the bar. Post loads to comments.

 Posted by at 4:08 am