Workout Of The Day
Tuesday, June 30, 2009
Three rounds for time:
25 Wallball shots - 20lb ball
25 Kettlebell swings - 55lb/35lb
25 Sumo deadlift high pulls - 75lb/45lb
400 Meter run
This is a team workout. Each team member rotates stations. Members cannot rotate until all team members have completed their station. Losing teams must do burpees as follows: 2nd place = 10 burpees, 3rd place = 20 burpees, 4th place = 30 burpees.
Raphael kb swing
Raphael doing kettlebell swings in todays workout. More photos are in the media area.
Push up Challenge - Day 19 = 190 reps Rules: The rep count will be raised 10 reps every day maxing out at 300 reps. Weekends will be off. Take your time and get full range of motion.
Monday, June 29, 2009
Four rounds for time:
400 Meter run
25 Push ups
25 Squats
Neil Anna Marie Pat during WOD
Neil, Anna Marie, and Pat during today's WOD. Nice work!
Push up Challenge - Day 18 = 180 reps
Rules: The rep count will be raised 10 reps every day maxing out at 300 reps. Weekends will be off. Take your time and get full range of motion.
Sunday, June 28, 2009
Rest Day!
Saturday, June 27, 2009
"Mini fight gone bad"
Four rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points and post them to comments.
Friday, June 26, 2009
For time:
70 reps of 95lb. clean and jerk
Push up Challenge - Day 17 = 170 reps
Rules: The rep count will be raised 10 reps every day maxing out at 300 reps. Weekends will be off. Take your time and get full range of motion.
Thursday, June 25, 2009
3 rounds for time:
20 Box jumps - 24 inch box
20 Kb swing - 55lbs
20 Push press - 65lbs
Push up Challenge - Day 16 = 160 reps
Rules: The rep count will be raised 10 reps every day maxing out at 300 reps. Weekends will be off. Take your time and get full range of motion.
Wednesday, June 24, 2009
Deadlift 5-5-5-5-5 reps.
Post loads to comments.
Push up Challenge - Day 15 = 150 reps
Rules: The rep count will be raised 10 reps every day maxing out at 300 reps. Weekends will be off. Take your time and get full range of motion.
Tuesday, June 23, 2009
Tabata sprints then;
1 min on 1 min off:
Max Pullups
Max Pushups
Max Situps
Max Squats
45 sec on 45 off:
Max Pullups
Max Pushups
Max Situps
Max Squats
30 sec on 30 off:
Max Pullups
Max Pushups
Max Situps
Max Squats
Push up Challenge - Day 14 = 140 reps
Rules: The rep count will be raised 10 reps every day maxing out at 300 reps. Weekends will be off. Take your time and get full range of motion.
Monday, June 22, 2009
Three rounds for time:
400 meter run
21 55lb. Kb swings
12 handstand push-ups
Push up Challenge - Day 13 = 130 reps
Rules: The rep count will be raised 10 reps every day maxing out at 300 reps. Weekends will be off. Take your time and get full range of motion.
Sunday, June 21, 2009
Rest Day!
