Wednesday, February 22 WOD 022212
Mobility: The Calves and Heel Cord Skill: Review of Pose Running WOD: For time: 800 meter run 25 Sumo DeadLift High-Pulls, 75/55lbs 400 meter run 50 Air Squats 200 meter run 50 Air Squats 400 meter run 25 SumoDeadLift High-Pulls, 75/55lbs 800 meter run -
Meal of the Day Via The Foodee Project
Beef Fajitas
Patty is all snugly tucked away in our freezer – I promise I’ll have the photos of her being cut into all of her delicious components Friday (but somehow I don’t think that post will generate 37 comments…). At any rate, we had a larger flank steak that had been languishing, all alone, in the [...] Continue Reading
Tuesday, February 21 WOD 022112
Buy-In: 3 Rounds for time of … 12 Hang Power Snatches, 75/55lbs 24 AbMat Sit-Ups WOD: Weighted Pull-Up 1-1-1-1-1-1-1 Cash-Out: For time… 75 Back Extensions 75 Double Unders – Results: Name Buy-In WOD Cash-Out 5:30am Dave C. 4:58rx 78lbs 7:38rx Jerry 6:54 25lbs 5:59 Pam 6:57 black 7:30 Jill 6:30 black 7:28 Tina 5:54 [...]
Monday, February 20 WOD
Mobility: Hip-opener, shoulder external rotation with band WOD: “Diane” 21-15-9 reps, for time of Deadlift 225 lbs Handstand push-ups Cash-out: For time, row 2 x 500m Between efforts rest exactly as long as first 500m split Post time, and 500m splits to comments Results: Name WOD Cash-Out 6pm Jamie Z. 7:23 2:05/2:03 Ryan 8:25 1:53/2:00 Jenn 8:35 2:25/2:22 [...]
Saturday, February 18 WOD
TEAM WOD: AMRAP in 30 minutes of… Bear Complex, 75/55lbs Box Jump-Overs, 20″ Dumbbell Plank Rows, 40′s/25′s Med Ball Sit-Up to Stand-Up, 14/10lbs Calorie Row The Rules: Team member 1 begins at station 1 in the first minute. In each successive minute, team members advance 1 station until all team members have completed a round. [...]
Friday, February 17 WOD 021712
Skill: Burgener Warm-Up, 2 rounds with empty barbel 3 Down/Ups 3 Elbows High and Outside 3 Muscle Snatches 3 Snatch Lands 3 Hang Power Snatches WOD: ”Helen” 3 rounds for time of… 400 meter run 21 Kettle Bell Swings, 1.5/1pood 12 Pull-Ups Cash-Out: Hand Release Push-Ups / Ring Rows Alternate between Hand Release Push-Ups and [...]
Thursday, February 16 WOD 021612
Mobility: 4 minutes on what needs it most WOD: For time… Row 2K 50 Wall-balls, 20/14lbs Row 1K 35 Wall-balls Row 500 meters 20 Wall-balls Results: Name WOD 5:30am Caroline 22:35 Dave C. 23:28 Tina 24:12 Jerry 23:00 Alison 19:25, sit-ups Scott B. 23:00 7am Kevin 24:35 Ryan 22:49rx Paul 24:15rx Chris O. 21:49rx [...]
Wednesday, February 15 WOD 021512
Mobility: Tricep Thrashing Skill: Power Clean review Buy-In: Double Under Tabata WOD: Power Cleans 3-3-3-3-3-3-3 Cash-Out: 25 meter Shuttle Run Tabata – Results: Name Buy-In WOD Cash-Out 5:30am Jerry 36 jr 125 3 Caroline 28jr 70 3 Pam 16jr 65 2 Jill 26jr 75 2+1 7am Holly 15 110 3 John 21jr 135 2+3 Felicia [...]
Tuesday, February 14 WOD 021412
Mobility: Hips Skill: Rope Climbing 101 WOD: With a 75/55lb bar and 15′ high rope, do the following for time… 50 Back Squats 5 Rope Climbs 40 Back Squats 4 Rope Climbs 30 Back Squats 3 Rope Climbs 20 Back Squats 2 Rope Climbs 10 Back Squats 1 Rope Climb – Results: Name WOD 5:30am [...]
Monday, February 13 WOD
Skill: 5 Skin the cat / Skin the cat progression WOD: Complete 2 Push Press and 5 KB Swings (2 pd/1.5 pd) on the minute for 15 minutes. 70% of 1RM for Push Press Cash-out: Tabata plank walk, for distance Post rounds completed, loads used, and plank distance to comments. Compare to Monday November 28 WOD Results: Name [...]
Saturday, February 11 WOD 021112
Partner WOD: For time… 75 Jump Ropes (double dutch style) 75 Hoover Balls, 20/14lbs 75 Partner Clapping Push-Ups 75 Partner Sit-Ups 75 Calorie Row + 75 Sumo DeadLift HighPull, 20/14lb med ball 75 Med Ball Slams Cash-Out:
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