October 1, 2010

First of, congrats to the Western Division Champs, The Texas Rangers!!!!!!!

Secondly, today's workout must be done with a weighted vest, preferably with a 20 pound vest or more.

WOD

3 rds
10 t pushups
10 single leg burpees
3 rds
10 thrusters
10 commando pullups
3 rds
10 kte's
10 reverse lunges with dbs
3 rds
10 hands off pushups
10 back extension with a db
3 rds
10 kb swings
10 double unders

cool down
50 ohs wall squats

Sept 30, 2010

Warm up

3 rds

10 burpees

10 mt climbers

10 situps

WOD

10 rds

10 pullups

10 presses

10 deadlifts

Sept 29, 2010

I am going to take the day off after 4 days of some good work.. Oh, yesterdays wod was cut to 5 rds, 8 was too much.

Sept 28, 2010

Warm up

3 rds

10 each
pushups
pullups

WOD

8 rds for time

100 jump ropes
25 back extensions
25 kb swings
100 jump ropes
25 situps
25 kb swings

Sept 27, 2010

Wod

Since its Monday and i feel like hell, it's fo a little Murph time

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Sept 23, 2010

Warm up

do something

WOD

Park Day

4 RDS

50 m burpee broadjumps
25 hands off pushups
50 m reverse walking lunge
25 clapping pushups

Sept 22, 2010

Warm up

100 jumping jacks

WOD

25 situps/back ext
21-18-15-12-9-6-3 presses
farmers walk around building

Sept 21, 2010

Warm up

6 pistols
7 pullups
8 pushups

3 X

WOD

120
Dips
Pullups

Just a great picture of a great person.

Sept 20, 2010

Warm up

3 rds

10 pass throughs
10 ohs
10 pushups

WOD

8 rds

8 pullups
8 thrusters
8 elevated pushups
8 ktes
8 kb swings

Sept 19, 2010

wod

from mainsite

4 500 m rows for time

After two days of not working out, i am beginning to look like this.

Warm up

2 mile run

WOD

150 thrusters

Sept 14, 2010

Warm up

3 rds

40 burpees

WOD

Amrap 20

5 ktes
5 pullups
10 pushups
30 m lunges

Sept 11, 2010

Rest day, watching Emma play soccer. good times.

Sept 10, 2010

Warm up

pistols
sansom stretch

WOD

AMRAP 30

50 m lunges
50 m run backwards
10 pushups
50 m reverse lunges
50 m run
10 pushups

Sept 9, 2010

Warm up

400 m run

3 rds

20 pushups
20 pass through


WOD

5 rds

100 jump rope
max reps press
20 back ext
20 situps
max reps pullups

Sept 8, 2010

Wod

50-10 pushups
10-50 goblets
50 m run

Sept 7, 2010

Warm up

10 situps
10 back ext
10 powercleans

3 rds

WOD

AMRAP 20

5 L Pullups
10 Pistols
15 Elavated Pushups


Tabata OHS after wards

Sept 3, 2010

Inspired and aspired by the Godfather

All inclusive WOD today:

600 m run
Gate to gate Burpee broadjumps
50 pullups

Bouna fortuna!

Sept 2, 2010

Warm up

100 jj

WOD

7 X 7

Kte's
Ring dips
Kb swings
Jump Squats
Back ext
Deadlifts
Hanging P snatch