WARM UP
20 wallball
20 box jumps
20 HSPU
WOD
"FRAN"
21-15-9
Thrusters
Pullups
"Good, better, best. Never let it rest. Until your good is better and your better is best."
~Tim Duncan~
Friday, February 10, 2012
Thursday, February 9, 2012
THURSDAY FEB 9
WARM UP
50 bench dips
50 high knees
50 sit ups
WOD
3 rounds for time
25 Pushups
Row 500m
25 KB swing
Wednesday, February 8, 2012
WEDNESDAY FEB 8
WARM UP
50 Mtn climbers
50 Leg lifts
25 KB swing
WOD
1 ROUND
60 pushups
50 ring rows
40 situps
30 squats
20 dips
10 box jumps
5 burpees
Tuesday, February 7, 2012
TUESDAY FEB 7
WARM UP
50 Squats
30 Ring rows
Row 500m
WOD
"BW 6"
21-15-9
Lunges
Situps
Burpees
The best motivation always comes from within.
- Michael Johnson
- Michael Johnson
Monday, February 6, 2012
MONDAY FEB 6
WARM UP
50 situps
50 leg lifts
50 high knees
WOD
For time:
21 pullups
50 Squats
21 K2E
18 pullups
50 Squats
18 K2E
15 pullups
50 Squats
15 K2E
12 pullups
50 Squats
12 K2E
One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn't do.
Henry Ford
Henry Ford
Friday, February 3, 2012
FRIDAY FEB 3
WARM UP
50 Pushups
50 lunges
200 flutterkicks
WOD
"LAST ASCENT"
5-10-15
Back Squat 225/157
Box jumps 24/20
Thursday, February 2, 2012
THURSDAY FEB 2
WARM UP
50 Situps
50 Mtn climbers
25 HSPU
WOD
3 rounds for time
50 Squats
25 Pullups
Row 500m
Wednesday, February 1, 2012
WEDNESDAY FEB 1
WARM UP
100 situps
50 squats
25 ring rows
WOD
"JT"
3 ROUNDS FOR TIME
21-15-9
Handstand pushups
Ring dips
Pushups
Tuesday, January 31, 2012
TUESDAY JAN 31
WARM UP
20 burpees
20 wallballs
20 K2E
WOD
3 rounds for time
25 pullups
25 KB swing
25 lunges
Monday, January 30, 2012
JANUARY 30 MONDAY
WARM UP
Row 500m
25 lunges
50 leg lifts
WOD
"ANGIE"
100 pullups
100 pushups
100 situps
100 squats
Dont miss the 1st day at the new gym location!
"TODAY"
Friday, January 27, 2012
Wednesday, January 25, 2012
WEDNESDAY JAN 25
WARM UP
30 push press
750m row
WOD
"ROOM SERVICE"
20 rounds for time
5 pushups
5 squats
5 situps
Tuesday, January 24, 2012
TUESDAY JAN 24
WARM UP
30 ring rows
50 leg lifts
50 mtn climbers
WOD
"ROY"
5 ROUNDS FOR TIME
15 deadlift
20 box jumps
25 pullups
Sunday, January 22, 2012
MONDAY JAN 22
WARM UP
20 pull ups
20 ring dips
20 knees to elbows
20 squats
WOD
"BW 11"
2 rounds/2min per set
Max pushups
Max situps
Max flutterkicks
Max squats
Friday, January 20, 2012
FRIDAY JAN 20
WARM UP
50 Squats
25 HSPU
200 flutterkicks
WOD
"ELIZABETH"
3 ROUNDS FOR TIME
21-15-9
Clean
Ring dips
The minute you settle for less than you deserve, you get even less than you settled for.
Maureen Dowd
Thursday, January 19, 2012
THURSDAY JAN 19
WARM UP
30 bench dips
50 mtn climbers
200 flutterkicks (1ct)
Ring dip hold
WOD
5 ROUNDS FOR TIME
20 Leg lifts
20 Lunges
300m row
"To learn to succeed, you must first learn to fail."-Michael Jordan
Subscribe to:
Posts (Atom)