For Time
2 Rounds of
Row 500m
25 Pull Ups
THEN
2 Rounds of
25 Push Press 95/65
25 AbMat Sit Ups
A pleasant Friday send off for the weekend, say goodnight to your shoulders. JUST KIDDING, you'll be fine. Good Job everyone who made it in for this and gave us 110%
For Time
25-20-15-10-5
Wall Balls 20/14
5-10-15-20-25
Box Jumps 24/20
Another Blast From the Past! Just remember to be CAREFUL, your legs will tend to not want to jump after Wall Balls.
We Don't have snow in the Valley so....
SWEAT ANGEL
14 Minute AMRAP of
FIRST - 50 Sit ups
THEN - AMRAP
5 Back Squats @ 50% Max
10 Kettlebell Swings
15 Lunges
Once time expires...
THEN - Max Push ups in 90 Seconds
Whole lot going on for this WOD, and for some reason the girls enjoyed it more than the guys.
RANDOM MAX DAY
1 Minute Max Push Ups
1 Minute Max Sit Ups
1 Minute Max Pull Ups
1 Minute Max Box Jumps
400m Max Effort Run
500m Max Effort Row
Look are a bit decieving. Max effort days are nessesary to get a good idea where you should be later on in WODs as far as timing and partitioning reps out. Besides, just like Fight Gone Bad, who wants to do max box jumps for 1 minute, or 500m row for that matter.
Our info board is cleaned and up to date as of now.
Nugget has Organic Fuji Apples on sale for $0.79 / lb.......
"Bear Complex"
5 Rounds / 7 Reps per Round* of
1 Power Clean
1 Front Squat
1 Overhead Press
1 Back Squat
1 Rack Press
*Once you pick the bar up you may not set / rest it on the ground until after your 7th rep (tap & go). Increase weight for each round.
Holidays are here, duh, and we need to keep moving to avoid turning into overeating couch slugs. If you haven't done bear before, get in here and make it up.
Revenge will be mine...
If this makes no sense to you, go to the videos link and watch me fail on the last round when I was almost done.
For Time
Team of 2 WOD - Just Get it Done...
800m Tire Drag
75 Pull Ups
100 Tire Jumps
125 Wall Balls
150 Flat Sit Ups
It seemed like everyone was ready to come in on Saturday after all the eating and sleeping they did on Thursday. We did a Team WOD at our house on Thanksgiving morning and I'll post a new pics section with all the great shots from that day.
December is going to be a crazy month for most people, all the traveling, shopping, visiting, etc. Let us know what you need so we can accomodate. We would much rather you be able to come in at a random time as opposed to not coming in at all.
Holiday Food + Not Working Out = Having to work extra hard after the New Year
Happy Thanksgiving! Hope you all enjoy a safe and wonderful holiday weekend with family and friends. See you all back in the gym on Saturday morning @ 9AM!
14 Minute AMRAP of
5 Power Cleans 95/65
10 Box Jumps 24/20
15 Knees-To-Elbows
Here's a video of Kimbo during round 4 of yesterdays WOD
HAPPY THANKSGIVING EVERYONE. I hope everyone gets to chow down and eat themselves into a food coma, I know we will be. The WOD will be at our humble abode tomorrow morning @ 9 am. Feels good to bring it back to the original location.
5 Rounds for Time of
250m Row
10 Deadlifts @ 60% Max
15 Flat Sit Ups
Day 2 back from the Event...whos legs are burning still? Yesterday was a great break from the legs and today we're back at it. Between the stretches and warm up you should be ok.
We are having a White Elephant gift exchange TENATIVELY on December 17th, 2010. That's a friday for those that don't want to find a calendar. More info to come on that.
For Time
10 -> 1 Reps of
Pull Ups
Ring Push Ups
WELCOME BACK! I'll be nice and dial down the use of legs today since I'm sure you guys are as sore as we are.
Post a Comment