Fix up the gym!

Bring some drills, screw drivers and hammers. Knock down walls and tear up flooring! Starts around 11am. Call Raquel for details.

Fix up the gym!

Bring some drills, screw drivers and hammers. Knock down walls and tear up flooring! Starts around 11am. Call Raquel for details.

Rest Day!

Will anyone really rest?
Post blog comments for any workouts done.

WOD

Run 1/2 mile
20KB push presses(10L/10R)
30 pull ups
40 push ups
50 sit ups
run 1/2 mile

Post time to comments.

WOD

Ring dips with weight
3-3-3-3-3

Ring pull ups with weight
3-3-3-3-3

Post loads to comments.





108lbs NEGATIVE!








Muscle Up

WOD

10 KB clean and press
10 pull ups
20 burpees

5 rounds for time.

Post time to comments.










Rene sleeping instead of working out!

WOD

Deadlift
5-4-3-2-1

Post loads to comments.

WOD

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.

Rest Day

Core Work

5 x 10 Get up sit up
5 x 10 Russian Twist
5 x 10 Rotations with high knees
2 x 10 Low windmills(16kg)
2 x 10 High windmills(16kg)
1 x 10 Double windmills(16kg)
5 x 5 Figure 8's
3 x 10 Single leg DL(2 16kg KB)
2 min L-sit(15 sec intervals)

WOD

10 Squat cleans(16kg KB 5L/5R)
200M run
10 Pull ups
200M run
4 rounds for time
Post time to comments.

WOD

10 OH squats(24kg KB 5L/5R)
5 KB swings
8 OH squats
10 KB swings
6 OH squats
15 KB swings
4 OH squats
20 KB swings
2 OH squats
25 KB swings

Post time to comments.

Leg Day!

100ft Walking lunge
50 Squats
25 Supermans

Post time to comments.

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

Kettlebell Throwing

3 Attempts/throw
16kg KB
Reverse overhead toss
Side toss
Shot put
*Tie breakers
Kb throw(any style) across court

FOOTBALL

Losers do Burpees!!!!

WOD

Three rounds for time of:
50 Double unders
75 Squats Post time to comments.

double unders

Rest Day

Everyone's sore from yesterday! Comment for any workouts completed today.

Game Time

Team Battle

Six 2 person Teams

Pull ups X 50
Push ups X 50
Squats X 50
KB swings X 50
1/4 mi run

Both teammates must complete 50 reps/exercise and the 1/4 mi run.
Only one teammate can be working at a time.

Stakes:

1st place = 0 burpees
2nd place = 10 burpees
3rd place = 25 burpees
4th place = 50 burpees
5th place = 75 burpees
6th place = 100 burpees

Alternate Workout

Row 250M
10 KB Press
10 KB Snatch

4 Rds for time.

WOD

Rotating Ladders!


Ring Dips
Sumo DL High Pull 2 x 16kg KBs
Renegade Rows 2x 16kg KBs(L+R=1 rep)

1-2-3-4-5-6-7-8-9-10
9-8-7-6-5-4-3-2-1


CONGRATS TO JOHN LAIRD ON HIS FIRST MUSCLE UP TODAY!

WOD

Max Kettlebell snatches

Post reps to comments.


2500M row

Post time to comments.

Extra Credit

Row 2k

Post times to comments.

WOD

Knees to Elbows
Burpees
KB Swing
Sledgehammer
Wall Ball
Pull Ups

1 min per exercise
2 rds


8 x 50yd sprints

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

2k Row

Mike 9:32

50's

Body rows
Step ups
Side step ups
Push ups
Leg raises
Dips
Walking lunge

50 Reps each exercise(no time)

Rene
Mike
KC(40)
Jeremy
Ray
Andrew
Roger

thur night

TEAM CHALLENGE
most reps in 5 mins
Pull ups
Push ups
Squats

Team 1




Jay
KC
Rene
Roger
Michelle

Team 2
Mike
Boboy
Ruel
Ray
John

Numbers unknown.
Team 1 had the most reps
















Losers do 50 Burpees















KBs

Thursday Morning

Lots of jumps



















Roger
Mike
John
Andrew