Archive for August, 2011

WARM UP: Run and Skip

BUY IN:  Little Cindy

STRENGTH: Shoulder Press 1RM

WOD:

3 rounds
21x Pull-ups (chest to bar)
12x Overhead squats (95#/55#)
Run 400m

CASH OUT:

 

Depth? Not an issue.

Jason's second visit, he got to meet the kettlebell.

Ian showing continuous improvement.

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WARM UP: Ultimate Stretch

BUY IN:  Bear Complex x 3 min

STRENGTH: Deadlift x 1 RM

WOD:

3 rounds

30x Box jumps (20 inch)
20x Sumo deadlift high pull (95#/65#)
30x KB swing (70#/53#)

CASH OUT:  Tabata Sit Ups

Casey thought a little "pep" might help the first attempt today. She didn't make us spell "Deadlift"

The day seems to be all about the Girl-rillas; starting off with Adriana and a new PR!

Then singing the heavy iron in the WOD for Rx

Through sheer focus Judi levitated onto the box.

Sandy pushed harder than I have seen before and didn't let up even after a spill on the box.

Tanya dug deep and crossed the finish line with a roar and not a whimper.

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WARM UP: Down and Back x 3

BUY IN:  See Above

STRENGTH:  Navy Seal Complex (Pull Ups Only)

WOD: 

4 rounds
5x KB power snatch (70#/45#)
10x KB overhead squat
10x Burpees

CASH OUT: 

WARM UP: Med Ball Toss

BUY IN:  15-9-6 Push Up, Sit Up, Squat

STRENGTH:  Front Squat 1RM

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Shoulder Press

Power Clean

(115, 75) 

CASH OUT:  TGU Sit Up 2 min

Todd's back!

Both Todd's are back!

Bettsy's back!

and holy crap it's Corri!

MORE OF OUR GREAT DAY ON FACEBOOK!

 

 

SATURDAY AS ALWAYS

Posted: August 26, 2011 in Uncategorized

There was some rumour as to some really BIG TEMPERATURES tomorrow.  However, it looks like it’s not going to be too bad in the morning so we will definitely be holding our regularly scheduled workout at nine a.m.   Looking forward to to seeing you there.

HERE’S WHAT HAPPENED

I really liked the way the games ended so here’s what we did.

Run x 200m

KB Swing x 30

Box Jump x 20

SDHP x 30

Pull Ups x 20

Sit Ups x 30

Burpees x 20

Starting with the run performing as many reps as possible in 3 min.  Rest 3 min and then perform as many reps in 6 min.  Rest 6 min and perform entire chipper for time.  Each rep performed in the first two rounds is worth 1 sec off of final time.

And off we go!

So, good workout?

Good crew, good times.

HERE’S MORE MORE ON FACEBOOK

WARM UP: Rope & Row

BUY IN:       See Above

STRENGTH: MOBILITY:  Run Recovery

WOD: 

4 rounds
Run 400m
5x Handstand push-ups, or 30-sec handstand

CASH OUT:  Row 500 m (Sprint)CHECK OUT THE REST OF THE ACTION ON FACEBOOK.

WARM UP: Run and Skip

BUY IN:       Box, Squat & Lunge     5 Jumps each x 3 (box is the same each time)

STRENGTH: MOBILITY:  Shoulder Rotation

WOD: 20 pieces of Angie

20 rounds
5x Pull-ups
5x Push-ups
5x Sit-ups
5x Squats

CASH OUT:  Row 500 m (Sprint)

Micki continues to get better and better.

and hubby Russell is right there with her.

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