05.29.2013 [wednesday]
Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May 23rd! [slideshow] BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a […]
05.28.2013 [tuesday]
“Jackie” 1000m Row 50 Thursters @ 45# 30 Pull-ups ….hahaha I really like this!
05.27.2013 [monday]
Happy Memorial Day everyone & God Bless our beautiful Country! Max-Effort Lift: 15:00 to find a new 1-3RM Back Squat CHOOSE 1 WOD: WOD A: “MURPH” for time: 1 mile run 100 Pull ups 200 Push Ups 300 Air Squats 1 mile run *Partition the pull ups, push ups, and squats as needed; must start […]
05.21.2013 [tuesday]
WOD: “HELEN” 3 Rounds for Time: 400m Run (Row if bad weather) 21 KB Swings (American) 53/35# 12 Pull Ups Midline: Partner Ball Throughs 3×10, each direction.
5.15.2013 [wednesday]
Max-Effort Lift: 20:00 Close grip Bench: Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *% based on latest/heaviest weight achieved Assistant Movement: Weighted Dips 1x close to failure 1x failure Pulling Superset: 3 Rounds: a.) 3 weighted pull ups 3 strict pull ups Max rep kipping pull ups b.) 12 […]
5.14.2013 [tuesday]
“Fran on the Ropes” For Time: 21 Thrusters 95/65# 21 Pull ups 21 DU / 42 SU 15 Thrusters 15 Pull ups 15 DU / 30 SU 9 Thrusters 9 Pull ups 9 DU / 18 SU -REST as needed- AMRAP in 2:00: Burpee Box Jumps [slideshow]
05.08.2013 [wednesday]
Max-Effort Lift: 20:00 Bench warm up- 10@bar, 8-10@35%, 5-10@55% work- 5@65%, 5@75%, 5+@85% back off set- 10@50-60% *base %’s off latest/heaviest achieved Assistant Movement: 3 Rounds: 15+ UB Push Ups 15+ UB Pull ups *only rest at the end of each round, NOT between movements. (UB=unbroken) Upper Body Triplet: 3 Rounds: 20 HR Push ups […]
05.04.2013 [Saturday]
Overhead Press: Db Press 4×12+ Repetition Pull & Push: 4 Rounds: Push ups- max reps (rest 1:00 in plank position) Ring pull ups- max reps (set ends when you let go or drop from rings) (Rest 1:00) External Rotation: Bullet Proof Shoulders: Side Plank Retractions 1×20 each side Mod. Push up holds 3×15 each side […]
04.01.2013
It snowed here today. that is not a joke. Sadly, it is the truth, on April 1st it snowed. I am not a fan of this! I want to RUN outside instead of row, I want to do prowler pushes (has that ever been said before, ever?), I want to have the ginormous garage door […]
03.19.2013
STRENGTH- Weighted pull ups 5-5-3-3-1-1 OR 2 sets of negatives WOD- AMRAP in 8 minutes: 20 Double Unders / 60 Singles 10 Squat Cleans 95/65# MIDLINE- Tabata Hollow bodies / Supermans
