Archive for August, 2009

Wendy

WOD: Wendy

Back Squat (95lbs/65lbs)
Press (95lbs/65lbs)
Pull ups
Sit Ups

21-18-15-12-9-6-3.

posted: 21 Aug 09   ·   Category: PostsNo Comments

Knocking Off Your Goals

Congratulations to Suzy for finishing her first Triathlon this summer! And to Adam for doing the Leadville 100Mile Mountain Biking Race.

Strength

Press: 5 x 1-2

WOD:

1000M Row
20 Pull ups
30Thrusters
40 Box Jumps
50 Kettlebell Swings
60 Burpees

For time.

posted: 19 Aug 09   ·   Category: PostsNo Comments

Asja Rocks

Strength:

Back Squat 3 x 5

WOD:

5 Handstand Push ups
10 KB Swings
15 Lunges

AMRAP in 20 minutes

posted: 19 Aug 09   ·   Category: PostsNo Comments

Sprinting

Strength:

Deadlift 3×3x3

WOD:

10x 100m Alley Sprints

posted: 17 Aug 09   ·   Category: PostsNo Comments

Happy MONDAY…

Warm Up:

Westside Mile (If you ran the mile on Saturday you will row 1000m)

WOD:

FRAN

There is no pleasant spin on this one…

21 – 15 – 9

Thrusters (M:95 W:65)

Chin Ups

  

posted: 16 Aug 09   ·   Category: PostsNo Comments

The Westside Mile…

For Time:

The Westside Mile (4 laps around the block)

WOD:

5 Rounds for time

10 Bodyweight Deadlifts

20 Wall Balls (M:20lb F:12lb)

posted: 14 Aug 09   ·   Category: PostsNo Comments

Burpee PullUps

Technical: Overhead Squats (M95lbs/W65/lbs)
See how many reps you can do.

WOD:
50 Burpees Pullps
then finish with…
Tabata row.

Burpee Pullups are as follows:
You will be under a pull up bar. Start with a burpee. Hands on the ground, kick both legs back at the same time, drop into a full pushup, bring feet back up then JUMP up to the pull up bar and do a pullup (static or kip). Drop down and repeat!

posted: 13 Aug 09   ·   Category: PostsNo Comments

Test Your Stamina

WOD:
Row 500m
Run 400m

4rounds for time.

We know you can row…We know you can run…but how is your stamina? Whats your best 500m time? Can you row that same pace for 4 rounds in this workout? Is round 1 the same rowing pace as round 4?

posted: 12 Aug 09   ·   Category: PostsNo Comments

Push Jerk

:

Strength: Push Jerk 1 Rep Max

WOD:
10 Dumbell Split Jerk (M45lbs/W25lbs)
Sprint to Mailbox with Medicine Ball (M20lbs/W14lbs)

AMRAP in 15minutes.

Jerk Demo Video

posted: 11 Aug 09   ·   Category: PostsNo Comments

Barbara

Technical:

Kipping Pull up

WOD:

"Barbara"
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
5 Rounds for Time

Rest 3 minutes between each round.

posted: 10 Aug 09   ·   Category: PostsNo Comments