Oct 29, 2010

Warm up

3 rds
15 ohs
10 dips

Wod

8 rds

7 pushups
5 clapping pushups
3 jumping pushups

3 weighted pullups
5 dead hang pullups
7 kipping pullups

after
50 ohs

Oct 27, 2010

Warm Up

Do something to flow with

WOD

5 rds

12 pushups
12 pullups
12 hang power snatch
12 press
12 kb swings

Oct 21, 2010

Rest day for the weary.

This picture is of a church in Radda Italy and the procession is after a cermony for some children from the village. It as cool to see everything and all.

Oct 20, 2010

Warm up

50 Burpees

Wod

Amrap 20

6 L chinups/kte complex
9 Ring pushups
12 Pistols


5 x 50 m sprints

Oct 19, 2010

Warm up


cf w/u


WOD

7 X 7

burpee deadlifts
mountain climbers 2 count
true pushups
forward lunge
reverse lunge
pullups

Oct 18, 2010

Wod

25 situps
25 back ext
21-3 presses
farmers walk around building

8 min row

3x15

135 bench

45 ohs

500 m row

3x15

Dips

Hanging power clean

500 m row

3x15

Burpee pullups

95 back squat

500 m row

3x15

95 push press

Box jumps

Oct 15, 2010

Warm up

do something

WOD

Let's do Cindy today

5 pullups
10 pushups
15 squats

Oct 14, 2010

First of all, Happy Birthday to the lovely and talented Mrs. Jackson.

WOD

3 rds

20 squat cleans
15 pullups
10 situps
100 jump ropes


then,

5 x 50m sprints

Oct 12, 2010

Warm up

Hanging power snatch
Jumping Jacks

WOD

6 RDS

Max Dead Hang Pullups/Chinups
40 squats

All movements must be done with a weighted vest

Oct 11, 2010

Warm up

CF warm up

WOD

4 rds
25 clean jerks
25 pushups
25 situps
300 m run

tabata OHS

Oct 7, 2010

All I can type is that clean and jerks suck and so does my performance at them. If you happen to follow this website then get ready to love em and be em. Enjoy the game!

Oct 7, 2010

Warm up

3 rds

5 burpees
10 lunges
15 jump jacks

WOD
21-15-9
power cleans overhead
pullups
farmers walk bottom hill and back

Oct 6, 2010

warm up

1 mile run

WOD

"7 Deadly Sins"

7 rds-7 reps each

pullups
ring dips
goblet squats
handsoff pushups
half getups
back ext
kb swings