Friday, November 16, 2012

Workout of the Day

Warm Up
Row 500 m
Group Mobility
Medicine ball drills

Conditioning
7 rounds for time of:
11 Push presses (95 / 65 lbs)
9 Pull-ups
200 m run with medicine ball (20 / 14 lbs)

If you do the work you get rewarded. There are no shortcuts in life.
-Michael Jordan

 

Thursday, November 15, 2012

Workout of the Day

Warm up
3-5 min of speed step/double under work
Group mobility

Strength
High bar back squat 3-3-3-3-3

Conditioning
8 min AMRAP of:
80 ft burpee broad jumps
12 Ground to overhead with plate (45 / 25 lbs)

Even if you stumble, you’re still moving forward.
– Unknown

Wednesday, November 14, 2012

Workout of the Day:

Warm up 
Row 500 m
Group Mobility
Medicine ball drills

Conditioning
3 rounds for time of:
400 m run
10 Power cleans (135 / 95 lbs)
25 Wall-balls (20 / 14 lbs)
50 Double-Unders

*Modified WOD available

To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking.
– Johann von Goethe

Tuesday, November 13, 2012

Workout of the Day

Strength/ Skill:

Establish 1 Rep Max of the Snatch

Conditioning:

10 Min AMRAP:

12 Kettlebell Swings

9 Toes to Bar

Saturday, November 10, 2012

 

Workout of the Day

Conditioning
*In teams of 2*

6 Rounds:

10 Wall Climbs

10 Sprawl Balls

20 Thrusters

10 KB Swings

20 Ring Push Ups

Friday, November 9, 2012

 

 

Workout of the Day

Conditioning
4 Rounds:

5 Handstand Pushups

10 Knees to Elbows

15 Push Ups

20 Wall Balls

Thursday, November 8, 2012

Gabe doing Health Lifts and Casey just hanging out smiling, not really doing much. 

 

Workout of the Day

Strength
Deadlift 2-2-2-2-2

Conditioning
8 minute AMRAP:
4 Deadlift (55% of your 2 Rep Max)
8 Box Jump Overs (24 / 20 in)
16 Kettlebell swing high pulls (2 / 1.5 pood) Demo video

When a goal matters enough to a person, that person will find a way to accomplish what at first seemed impossible.
~Nido Qubein

Wednesday, November 7, 2012

Workout of the Day

Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds of:
Overhead Squats (115 / 75)
Burpees
Pull-ups (chest to bar if possible)

It is not the strongest (of species) that survive, nor the most intelligent, but the ones most responsive to change.
~C. Darrow

Ashley doing work!


Tuesday, November 6, 2012

Workout of the Day

Skill
Forward roll, inverted burpees

Strength/Conditioning
“DT”
5 rounds for time:
12 Deadlifts (155 / 105 lbs)
9 Hang Power Cleans (155 / 105 lbs)
6 Power Jerks (155 / 105 lbs)

“You don’t have to be great to get started, but you do have to get started to be great”