28/02/11
Mon ,28/02/2011Workout Of the Day
Skill Of the Week
Pose Running
Press 5 @ 70%, -5 @80%, – Max reps @ 90%
For Time
50 Kettle Bell Swings
1000m Row
50 Burpees
Archive for February, 2011
27/02/11
Sun ,27/02/2011Workout Of the Day
5 Rounds For Time
5 Muscle Ups
21 Double Unders
26/02/11
Sat ,26/02/2011Workout Of the Day
“KAREN”
For Time
150 Wall Balls 20/14#
25/02/11
Fri ,25/02/2011Workout Of the Day
Skill Of the Week
Planche Progressions
Back Squats 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle
5 Rounds For Time
3 Dead Lifts 315/205
5 Clap Push Ups
20m Bear Crawl
24/02/11
Thu ,24/02/2011Workout Of the Day
Skill Of the Week
Planche Progressions
Bench Press 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle
4 Rounds For Time
15 OverHead Squats
400m Run
23/02/11
Wed ,23/02/2011Workout Of the Day
Rope climbs today. Wear pants or long socks!!!!
Skill Of the Week
Planche Progressions
20 min AMRAP
1 Rope Climb
10 Push Ups
15 Box Jump 20″
22/02/11
Tue ,22/02/2011Workout Of the Day
Wed WOD will have rope climbs. Wear pants or long socks!!!!
Skill Of the Week
Planche Progressions
Dead lift 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle
3 Rounds for time
21 KB Swing 32/24kg
12 HSPU
400m Run
21/02/11
Mon ,21/02/2011Workout Of the Day
Holiday Hours 10am-8pm
Skill Of the Week
Planche Progressions
Press 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle
“Elizabeth”
For time 21-15-9 reps
Clean 135 lbs
Ring Dips
20/02/11
Sun ,20/02/2011Workout Of the Day
Holiday Hours 10am-8pm
3 Rounds for Time
Rest ratio 1:1
250 Row
500 Row
750 Row
19/02/11
Sat ,19/02/2011Workout Of the Day
20 Min AMRAP
3 Turkish Get Ups/side
10 Pull Up
15 Double Under