Archive for July, 2011

THE NATION GATHERS

Posted: July 29, 2011 in Uncategorized

9 am is the only chance to work out on Saturday, don’t miss it. If you missed it, here is what happened.                                                                                                                                                            20 min AMRAP                                                                                                                                                              Renegade Manmakers x 5                                                                                                                                        Box Jumps x 5                                                                                                                                                              Toes to Bar x 5

Johnathan and Sonya's workout Christmas card.

Did we mention the Manmakers; I'm sure Jeremy will.

Heath did the work ouf two today.

A small but dedicated bunch this Saturday.

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WARM UP: Down and Back x 3

BUY IN:  See Above

STRENGTH:MOBILITY: Tricks for Air-planes and Offices

WOD: 

3 rounds, 10-20-30x reps
Squats
Ring dips
Squats
Pull-ups
Squats
Push-ups

CASH OUT: Tabata Sit-Ups

Sonya pushed herself with the jumping ring dips.

Shauna made it back.

Kamee getting her first set of dips.

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WARM UP: 400m +

BUY IN:  Tabata Rope

STRENGTH:MOBILITY: Shoulders

WOD: 

7 rounds:
:40 row for meters @ 90-95% effort (record average)
:20 rest
:40 double-unders
:20 rest
:40 hollow holds
:20 rest

CASH OUT:  Wall Walks (3 each way)

Probably looks worse than it feels.

Ian works hard at getting "double unders"

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WARM UP: Run and Skip

BUY IN:  Bear Complex

STRENGTH:MOBILITY: Posterior Chain

WOD: Breezy

3 rounds
21-15-9x reps

Pull-ups

Push-ups

Row (Cal)

Squats

CASH OUT:

Sonya back from New York, the cheesecake didn't slow her down a bit.

Somehow the squats just seem deeper at five in the morning.

Ahhh, the mystery athlete returns.

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WARM UP: Med Ball Toss

BUY IN:  Quarter Deck

STRENGTH:MOBILITY: Shoulders

WOD: 

3 rounds

Run 400m

50x Sit-ups

20 x Burpees

CASH OUT:

David literally led the pack this morning.

Micki sometimes loves trying to surprise somebody with med-ball.

Sometimes at 5 am running with a buddy is all you got.

 

 

WARM UP: Ultimate Stretch (+)

BUY IN:  Tabata Burpees x 8 rounds

STRENGTH:MOBILITY: 10 min Squat

WOD: Mel

5 rounds
15x Pull-ups
15x Squats
15x Box jumps
15x Double unders
15x Push-ups

CASH OUT:

Getting started bright and early on a Monday!

I just can never get used to Todd on box jumps. I doubt the box's will either.

When I say chest to deck, THIS IS WHAT I'M TALKING ABOUT.

Laura working hard for her Rx today.

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FRIDAY WAS TOUGH! SO?

Posted: July 22, 2011 in Uncategorized

SATURDAY IS OUR LAST CHANCE TO SLING THE HEAVY STUFF FOR A LITTLE WHILE.  SO DON’T MISS OUT TOMORROW AT 9:00 AM.    HERE’S WHAT HAPPENED.                            

Teams of 4 each member will perform:           

Two Handed KB Clean and Press x 10

Run 200m (as a team w/ KB’s)

KB Swing x 15

Run 200m

KB Squat x 20

Run 200m

2 Rounds

Press it!

 

Swing it!

Squat it!

Haul it!

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