Sunday, October 31, 2010
5k run
Saturday, October 30, 2010
FALL BRAWL
Thursday, October 28, 2010
OFF
Wednesday, October 27, 2010
"GRACE"
Tuesday, October 26, 2010
WOD/RUN/ROW
Monday, October 25, 2010
2 WODS/STRENGTH
Sunday, October 24, 2010
strength/wod
Friday, October 22, 2010
"WEIGHTED NICOLE"
Thursday, October 21, 2010
STRENGTH AND WOD
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Wednesday, October 20, 2010
WOD FROM PA SECTIONAL
Tuesday, October 19, 2010
"THE CHIEF"
Max rounds in 3 minutes of:
3 – 135 pound Power cleans
6 – Push-ups
9 – Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Monday, October 18, 2010
WOD FINAL FROM SOUTHEAST REGIONAL
Sunday, October 17, 2010
FRAN
Saturday, October 16, 2010
WOD
Friday, October 15, 2010
4 WODS
Wednesday, October 13, 2010
2 WODS
WOD#1
“FILTHY 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/10 pound ball
50 Burpees
50 Double unders
MY TIME = 16:18
WOD#2
1-1-1-1-1-1-1 - SNATCH BALANCE HOLD AT BOTTOM - 135-155-165-175-185
3-3-3-3-3 - SQUAT SNATCH - 135-135-145-155-165
ROW 500OM NICE EASY PACE
Tuesday, October 12, 2010
3 WODS
Five rounds
5 - 135 LBS Squat clean thruster
10 - Chest to bar pull-ups
MY TIME = 4:38
WOD#4
100M HANDSTAND WALK
MY TIME - 12:08
Monday, October 11, 2010
2 WODS
Saturday, October 9, 2010
OHS WOD FROM PA SECTIONAL
Friday, October 8, 2010
3 WODS
Wednesday, October 6, 2010
2 WODS
Tuesday, October 5, 2010
2 WODS
Run 100m
10- jumping squats (45/25)
Walking Lunge 80m
Run 80m
20- jumping squats
Walking Lunge 60m
Run 60m
30- jumping squats
Walking Lunge 40m
Run 40m
40- jumping squats
Walking Lunge 20m
Run 20m
50 – jumping squats
Monday, October 4, 2010
2 WODS
STRENGTH
SQUATS – 70% X 3, 80% X 3, 90%X3+
WOD#1
Snatch, 1 rep
Clean and jerk, 1 rep.
As many rounds and reps as possible in ten minutes of:
120lb Squat clean, 6 reps
12 Pull-ups
24 Double-unders. Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments
MY SCORE - 264 REPS
WOD #2
5 ROUNDS
ROW 250M
1 ROPE CLIMB
20 GHD SITUPS
MY TIME = 13:08