Archive for ‘August, 2011’

Monday

from the “Onion” Warm-up run the hill loop dynamic warm-up Skill Pull-ups  3-3-3-3-3-3 WOD RX For Time: 50 Sit-up 800 m Run “hill loop” 25 Sit-up…

Friday

Ryan practicing his handstand walking abilities.  What skills are you actively working on? Warmup pvc mobility then Snatch Progressions with pvc Skill Snatch Practice for Freshies…

Thursday

My landlord Mike caught this 500# tuna on Tuesday! Warmup- 800 meter jog Skill Squat Cleans WOD RX “Badger”  5 rounds for time of 30 Squat…

Wednesday

Can you read this?  What do you think?  “Testosteron-y”  or “Estrogen-y”?? Warmup Mobility then 40 kb swings & 40 wallball Skill 8-8-8 chinups WOD RX Amrap…

Tuesday

2000 k row! Warm-up pvc mobility & 40 pvc back sqauts Skill   Back Squats 5-5-5-5-5 Ascending WOD RX, MOD & Fresh Meat 2000 meter row…

Monday

Eric squeezing a quick 5 rounds of Cindy at the Nuclear Power Plant using an i-beam for pull-ups. Skill Ring Dips 1 set of max reps…

Good Morning

No yoga parking please! WOD RX “Filthy 50” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35/26# Walking Lunge, 50…

Thursday

Coach Allie..the tiny terror! Skill Press 3-3-3-3-3 WOD RX 5 Rounds 10 Deadlifts @ 75% of Bodyweight 10 Burpee Pull-ups Freshies 4 Rounds Deadlift to 50%…

Wednesday

Skill weighted Pull-ups 3 x 5 WOD RX AMRAP 15 minutes of 25 Box Jumps 24, 20   25 Kettlebell Slashers  35/26# 400 m run/row Fresh…