Monthly Archives: July 2009

WOD     For Time:     400m run         50 – Air Squats         40 – Kettlebell Swings         30 – Knee Hugs         20 – Burpees         10 – SDHP         20 – Burpees         30 – Knee Hugs         40 – Kettlebell Swings         50 – Air Squats     400m run … Continue reading →

WOD Partner Work out. 1 Partner does the WOD while the other partner rests. When Partner finishes WOD your time starts. 3X Row 500M 15 Thrusters (65#men, 45# Women) Mark 3:21/4:44/4:33 Dylan 2:51/3:25/3:56 Jordan Camilo 3:43/3:54/3:42 Jess 4:35/6:11/7:11 Tyler 4:48/5:06/5:19 … Continue reading →

WOD Press 1-1-1 Push Press 3-3-3 Jerk 5-5-5 Cindy 55-55-65/65-70-75/75-75(3)-65 Jordan 55-55-55/65-70-70/75(3)-75(3)-65 Tyler 55-55-55/65-70-70/75(3)-75(3)-65 Mark 95-115-125(0)/115-120-125/115-125-115 Camilo 95-115(0)-105/95-105-115/95-95-95 Dylan 95-115-125/125-130-135/125-135-95 It was hot. So we closed the doors and threw some weight around. Mostly over head. Some of use even … Continue reading →

WOD    Bench Press: 10 x 5 x 5 x 5 x 5 Athletes Susan        42, 52, 62, 67, 72  Dylan        135, 155, 175, 165, 155 Tyler         42, 52, 52, 52, 52 Fridays are normally slow days for training, so it was a … Continue reading →

WOD    3 Rounds of:       400m run         21 - Knee Hugs         15 – Air Squats         9 – Burpees   Athletes Susan        15:25 Tyler         16:06 Jess          16:22   Summer vacation week continued, so the group was rather small today. This meant we had plenty of space … Continue reading →

WOD 15-12-9 Squat Clean Pullup Jess 11:50 Green Jordan 9:54 Ring Camilo 10:45 Ring Dylan 8:45 Blue Tyler 11:08 Green I only had people do 5 pullups on the warm up. they were immediately suscpicious. I've trained you well. then … Continue reading →

WOD Deadlift 5X5 Camilo-135-155-185-195-205-325 (X1 F) Dylan 135-155-185-195-205-315 (X1 F) Rebe 135-155-145-120-135 Jordan 95-105-110-120-120 Tyler 95-105-105-105-105 Jess 95-105-110-120-120 Everybodies squats looked magnificient on the warmup. If Jack was there it would have brought a little tear to his eye. I don't get all misty like that … Continue reading →

WOD     For Time:         50 – Air Squats         40 – Kettlebell Swings         30 – Push ups         20 – Knee Hugs         10 – Burpees         20 – Knee Hugs         30 – Push ups         40 – Kettlebell Swings         50 – Air Squats   Athletes … Continue reading →

WOD   Row for Time: 250m, 500m, 1000m Athletes    250m    500m    1000m Susan        1:00    2:19    5:03 Cindy        1:00    2:05    4:26 Mark         0:48    1:44    4:07 Dylan        0:49    1:44    3:50 Tyler         1:03    2:21    5:09 Jordan      0:56    2:07    4:43 Camillo      0:53    1:56    4:08 Alex          1:15    2:31    6:25      In spite of everyone practically begging for another burpee day, I decided that a diagnostic was probably in order. … Continue reading →

WOD Kettlebell Swings Burpees 50, 40, 30, 20, 10 Susan 26# 33:54 Jess 18# 27:17 Cindy 26# 26:15 Mark 35# 46:22 Rebecca 18# 15:18 Jordan 18# 24:40 Camilo 26# 26:06 Dylan 35# 26:12 Tyler 26# 38:46 Alex 18# 25:04 I … Continue reading →