Friday, July 30, 2010

1/2 of Karen

Had some great form improvements today nice depth and movement.

WOD:
press 5X3
F. squat 5X3

75 wall balls for time

Wednesday, July 28, 2010

Name? "hardcore tabata" or "Abby"

Had a good core workout today with a new move called the russian twist, I think next time we could all use a little more weight.
WOD:
5 rounds
40 secs work 20 secs rest
russian twists (65#/45#)
toes to bar
reverse hypers

Tuesday, July 27, 2010

bearish kinda day

Congrats to Josh and Larry today they both found that double under rhythm nice work guys. TOdays WOD had a little bit of the bear in it, considered only 3 sets but I'm glad we went with the 5 I think I'm taking it too easy on you guys.
WOD:
3 rounds
5 sets of the Bear Complex
50 double unders

*Bear Complex
Deadlift, clean, front squat to over head, back squat to overhead
You cannot put the bar down until you have finished all 5 sets.

Monday, July 26, 2010

WOW it was hot today!!! Todays WOD was the baseline workout for our ramp up class just thought we re-visit and see how we're progressing.

WOD:
400 M run
21-15-9
pull ups, push uips, squats
400 M run









Saturday June 24th

WOD:
1 min K2E
30 sec. rest
1 Min. push press
30 sec rest
1 min sprints
30 sec rest


Friday June 23rd

WOD:
Bench press 5X5

AMRAP in 10 min:
10 swings (55/35)
10 pull ups
10 burpess

check out the comments sections for scores

Wednesday June 21st

Sorry for falling behind on the blog, a appreciate everyone patience.
Wendsdays WOD was Fight Gone Bad and it was nice to see so many score make it up on the leader board!

Tuesday, July 20, 2010

some overhead work

Worked the shoulders today, and saw some very strong improvements on OH squats.

WOD:
OH Squat 5X5

3 rounds
50 double unders
5X5 shoulder to shoulder (55#/35#)

Monday, July 19, 2010

it's just 20 seconds

Worked some tabata rowing and introduced the air-dyne to everyone I think it made a great 1st impression.

WOD:
squat cleans 5X5

Tabata format:
1/2 tabata air-dyne
1 1/2 tabata row


Sunday, July 18, 2010

Saturdays WOD

WOD:
15 mile leisure bike ride


We had a great time on the Haiwatha path this saturday perfect weather for a bike ride, beautiful views and great company.


Friday, July 16, 2010

upside down today

WOD:
600 M run
10 HSPU
5X5 sledgehammer hits
8 HSPU
5X5 hits
6 HSPU
5X5 hits
4 HSPU
5X5 hits
600 M run