Filthy Fifties
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
Squat 5-5-5 (+5#)
Bench 5-5-5
10 Min rest
Death by Front Squat (BW)
On the minute 1 FS, add 1 FS till failure or reps cannot be completed in the minute
30 Muscle ups
No time limit
Perfect form
Dead lift 5 RM(add 10#)
3 Rds Max Pull ups
THE LECTIN REPORT Krispin Sullivan, CN 03/19/10
Squat 5-5-5 Press 5-5-5
“Fran”
For time – 21-15-9
Thruster(95/65#)
Pull ups
Acid-Alkaline Imbalance: A Toxic Human Wasteland
The Impact of Acidosis on Your Organs
Mild acidosis can cause such problems as:
For time
100 Burpees
Pat Thomas / 12th January, 2010
For whatever reason you choose to chew it, this plastic, potentially toxic mish-mash of ingredients is bad for the environment and bad for us. Read More
Power Clean 3-3-3-3-3
Chin Ups 3 Rds max
10 Min rest
For time – 2000m Row
Whole 9 International Tour
Yesterday the Colosseum had the opportunity to host the Whole 9′s Basic and Trainers workshop. The Basic workshop was an interactive discussion on principals of nutrition and some of the common faults that occur when we change our diets.
In the afternoon, during the Trainers workshop we discussed the role and relationship between the Trainer and Athlete, as well as counseling methods, and diet interpretation.
Both workshops were well worth it, gave everyone food for thought and certainly more tools for the toolbox.
Squat 5-5-5 (+5#)
Bench 5-5-5
Hey Paul
Dan McCarthy here, the guy from NYC that dropped in on Monday for Tabernac. Just wanted to say thank you so much for all your hospitality, and to Ryan for kicking my ass through that WOD! I had a blast at your box, and even though I wasn’t able to make it in the next day, I can tell you that I will be back next time I’m in Toronto. You guys were all great, and I look forward to getting my ass kicked some more next time I’m there! Thanks again so much man. Really great stuff.
“Cindy”
20 Min AMRAP
5 Pull up
10 Push up
15 Squat
Dead lift 5 RM
3 Rds Max Pull ups
Rest 10 Min
5 Rds for time
200m Run
3 Rope acsents 15′
