AMRAP 3!

In 15 minutes, find your 1 RM front squat.

REST

10 min AMRAP of:
100m run
12 kettlebell swings
10 burpees

AMRAP 2!

1) In 15 minutes find your 1RM shoulder press

REST

2) AMRAP in 10 minutes of:

10 Thrusters (65/45#)

10 Pullups

 

AMRAP 1

In 15 minutes find your 1 RM deadlift.

Rest

10 minute AMRAP of:
10 power snatch (65/45#)
10 pushups

Click to enlarge. Last weeks results!

Endurance!

1 mile run Time Trial.

1 mile, all out, as fast as possible.


And a little ankle / achilles mobility for all of you sticky lower leg folks.

Thruster run!

5 rounds for time of:
400m run
10 thrusters (135 / 95#)



Jumping is important. This was a succuseful 42.5" post-wod box jump. Later he hit a 44"er.

Mom!

5 rounds for time of:

15 overhead squats (95 / 65#)
400m run

Pull and push!

From CF.com:

Four rounds for time of:

10 L-Pullups

15 pushups

15 Chest to bar pullups

15 pushups

20 Pullups

15 pushups

Weekly Results!

Click picture to enlarge

Weekly results for the week of 14 Mar - 18 Mar 2011.

Endurance Day!

C2 Rower

2 x 5 min. intervals
Then
2 x 2 min. intervals

Maintain pace on second interval.

Work : rest = 1:1

Game on!

Only 2 weeks left to master your handstand holds!

Complete as many rounds as possible of:

30 Double Unders
15 Snatch (75 / 55#) (ground to overhead anyway possible)

Recovery Day!

Unglue, stay loose, get ready. Keep up the hard work!

HPC run!

4 rounds for time of:

12 hang power clean (135/95#)
200m run

7 rounds!

On March 5th, local stud athletes competed at the Odessa Swim Meet with awesome results. Dalton Hudson and Tyler Lambright each recorded pr's in every event in their first meet of the season. Great start to an early season! We will be anticipating great things out of these young athletes this year.

Odessa Meet

March 5, 2011

Dalton Hudson
100 IM 1:11.18
50 Butterfly 32.23
50 Breaststroke 36.46

Tyler Lambright
100 IM 1.29.56
100 Freestyle 1.18.11
50 Backstroke 38.54


From CF.com

7 rounds for time of:

10 wall ball shots
10 pullups

Press and Pull!

7 shoulder press on the minute every minute for 10 minutes.

Then...

1 pullup the first minute, 2 the second minute, 3 the third, etc. until you can't finish your pullups in the minute.

HSPU!

Max and Ryan on the way up

For time:

200m Farmers Walk (2x 1.5 pood / 2x 1 pood)
then..
5 Rounds for time of:
6  Handstand pushups
24  Walking Lunges
then..
200m Farmers Walk

2 on / 2 off!

2 minutes work / 2 minutes rest

Row (calories)
Sumo deadlift high pull (95/65#)
Goblet squat (1.5 pood/1 pood)
Kettlebell swings (1.5 pood/1 pood)
Clapping pushups

Endurance TT

2k row TT

3 Rounds!

3 rounds for time of:

400m run
21 kettlebell swings
12 pullups

7's!

7 Rounds for time of:

7 pullups
7 push press (115 / 65#)
7 box jumps (20")