11-30-13 / 12-01-13

Run 10K for time. 

Rest the next day.

11-29-13

Anyone eat too much?

Strength 
Deadlift
5 4 3 2 1
increasing weight, try and start at 70% of your one rep max and add as you decrease reps.
Rest 2 minutes between lifts


WOD 
3 Rounds
1 minute Airdyne Bike 80-90% effort
1 minute Russian KB swings 1.5 pd
1 minute rest

Adjust weight as necessary on the KB swings. Goal is try and keep the same effort throughout each round, same number of swings, same intensity on the bike.

11-28-13

Happy Turkey Day

Before you stuff your face, earn it!

Strength
Every minute on the minute for 10 minutes
Sprint 40 yards


Turkey day Challenge
100 Burpies for time
Run 5K
100 Burpies for time

11-27-13

Still lacking on the posting... Sorry we will try better to keep up.

Strength
Every minute on the minute for 10 minutes
1 Power Clean
2 Push Press

Use a challenging weight


WOD
3 Rounds
300 meter row
15 Pull Ups
15 Burpies
15 Toes to bar
2 minute rest between round

11-21-13

Strength

A. Inclined Bench Press 3 x 8
B. Weighted Dips 3 x 8

WOD
15 Minutes As Many Rounds as Possible
200 m Row
10 Burpies

11-19-13

Sorry for the lack of posting last couple of weeks. Back on it for those who are following the blog.

Strength
A. Back Squat - Reps of 3, 3, 2, 2, 1, 1
Go Heavy, increase weights (rest as necessary)

B. Bar Bell Walking Lunges (135lbs/95lbs)
3 sets of 20 (each step = 1) Rest 3 minutes between each
Advance: Front Rack Position

WOD
2 Rounds for Time
20 Thrusters (135 lbs)
20 Weighte Pull-ups (45lbs)

11-01-13

DANIEL


Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For Time:

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups