Saturday 100206

Deadlift 5-5-5-5-5 reps

AMRAP in 10 minutes of:
5 pull-ups
5 dumbbell push press, right arm, 55#/35#
5 dumbbell push press, left arm, 55#/35#
10 push-ups


Julie shows off how many wall ball shots she has left. She's the only person I've ever seen who refuses to set her ball down while resting!

Friday 100205

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

Due to popular demand, we will be performing the Filthy 50 in place of the main site WOD.


I think Jessica took off her shoes for the knees to elbows just so she could show off her yellow socks!

Thursday 100204

5 sets of the following sequence for max weight:
1 shoulder press, 2 push presses, 3 push jerks
The bar must be held for the entire sequence for the set to count.

Bonus:
Tabata body weight deadlifts, 8 sets, followed immediately by 50 knees to elbows.


Kathy gets eye to eye with Pukie.

Wednesday 100203

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

If its dry outside, we can do this WOD as prescribed. Otherwise, we'll sub in something fun for the run...suggestions???

Let me know if you would be interested in attending any of the following specialized classes:
- shoulder therapy
- Olympic lifting
- strength training

Tuesday 100202

Five rounds of the following for reps:
Pull-ups, 1 minute
Push-ups, 1 minute
Abmat sit-ups, 1 minute
Double-unders, 1 minute

Add reps for total score. Post to comments.


Inside joke - JJ to the bar: "F--- your couch!"

Monday 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

If you want to brave the cold and complete this workout as prescribed, feel free to do so. Otherwise, we'll be subbing 30 box jumps for the run - 24" for the boys, 20" for the girls. If you can't do muscle-ups, sub 3 x pull-ups/dips.

Those who participated in the 90-day challenge but were unable to make it Saturday for the final weigh-in have until Wednesday to complete the workout, etc.

Saturday 100130

1000m row
50 GHD Sit-ups
AMRAP in 6 minutes of "DT"
50 burpees

All exercises are timed except for the third movement which is counted by rounds. You have 6 minutes to complete each station before moving on to the next. If you finish under 6 minutes, you get to rest for the remaining time before starting the next station.


90-Day Challenge ends today! Show up between 9:30 and 11:00 for final weigh-in, measurements, photos, and WOD. Winners will be announced early next week.