September 29th – Happy 36th Birthday WOD Joe!!
nichole2011-10-09T20:01:11+00:00Happy 36th Birthday WOD Joe!! WOD 4x 400m run Max pullups Then 3x 10 wallballs(20,14) 10 HSPU 10 box jumps(36,24) 6 cleans(165,115)
October 2011
September 28th –
nichole2011-10-09T19:56:54+00:00Strength 4 sled pulls WOD 30-20-10 v-situps box jumps(36,30,24) double unders bulgarian squats
September 27th –
nichole2011-10-09T19:55:56+00:00WOD 5 Muscle-ups(15 pullups, 15 dips sub) 10 Deadlift(245,165) 15 GHD Sit-ups Sprint 50 yards 5 Muscle-ups 10 Deadlift(245,165) 15 GHD Sit-ups Sprint 100 yards 5 Muscle-ups 10 Deadlift(245,165) 15 GHD Sit-ups Sprint 150 yards 5 Muscle-ups 10 Deadlift(245,165) 15 GHD Sit-ups Sprint 200 yards
September 26th – Helen
nichole2011-10-09T19:55:00+00:00Strength 3x max ring lsit WOD “Helen” 3x 400m run 21 KB swings(53,35) 12 pullups
September 24th – Partner WOD
nichole2011-10-09T19:53:36+00:00Partner workout Run 400m together 50 squat clean(115/75) *alt every 5 reps** 100 toe to bar *alt every 10 reps** 100 push ups *alt every 5 reps** 400m run together
September 23rd – Jackie
nichole2011-10-09T19:52:36+00:00Strength Sled pulls WOD Jackie 1000m row 50 thrusters(45,30) 30 pullups
September 22nd – Core work
nichole2011-10-09T19:37:48+00:00Strength Shoulder sled pulls 4 gym lengths WOD 5x 10 reps each Supinated single ring row Halo tricep pushup Front squats(65,45) Situps(ghd) KTE v-out
September 21st – 2 miles and 100 pushups
nichole2011-10-09T19:36:56+00:00WOD 4x 800m run 25 pushups
September 20th – Happy 39th Birthday WOD Renee!
nichole2011-10-09T19:35:33+00:00HAPPY BIRTHDAY WOD RENEE!! Strength backsquat 10@ 70% 1RM 1@ 80% 1RM 20 @60% 1RM 1 @ 80% 1RM 30 @ 50% 1 @ 80% 1RM WOD 3x 3 max effort broad jumps 13 walking Lunges 13 Inverted rows 10 floor wipers(95,65)
September 19th – Christine
nichole2011-10-09T19:33:51+00:00WOD Christine 3x 500m row 12 deadlifts(BW) 21 box jumps(24,20)