100's

12-10-8-6-4-2 reps each of:
Kettlebell swings
Pushups

Follow each round with a 100m run.

Test!

Max rep bench press (185/95#)
Max rep front squat (185/95#)
Max rep deadlift in 1 minute (225/135#)
10 minute rucksack Get-ups (40/20#)

Rest as needed between movements.
Score 1 point for each barbell lift and .5 point for each ruck Get-up.

Weekly results!

Mother-in-Law

Last weeks Throwdown challengers

Strength: Bench Press 5RM

Complete as many rounds as possible in 12 minutes of:

Max rep pullups
200m run

Score= total # of pullups X total rounds completed

FGB!

Have you fueled up today? Eating is fueling!

Each station lasts one minute. Complete max reps at each station:
3 rounds of:
Wall ball shots (20/14#)
Sumo deadlift high pull (75/55#)
Box jumps 20"
Push press (75/55#)
Row (calories)
Rest

DL Games!

Strength: in 10 minutes find 2 rep max.

5 rounds for time of:

5 deadlifts (275/185#)
10 burpees

Let's have a great week!

Weekly Results!

Endurance Day!

Run or Row
8 x 200m

1 minute rest between each

Team WOD!

As a 2 person team complete:

4 suicide runs
50 wall ball shots
2 ruck sack carries 200m
50 kettlebell swings
20 tire flips
200m sled drag

Press overkill!

21-15-9 reps of:
Handstand pushups
Dips
Pushups

Legs!

From cfjax.com

For time:
800m run
80 lunges
40 box jumps (24"/20")
20 calorie row

Weekly results

Endurance Day!

One mile TT
Run one mile time trial
Or
Row 1600m time trial

Results:

Hip extension conditioning!

Awesome video about common pains that occur even in really good runners. I know of more than a few of you who need to watch this closely.

Check out this video on YouTube:

http://www.youtube.com/watch?v=23l42px5R_E&feature=youtube_gdata_player

Strength: 1 x 5 push jerk

3 rounds for time of:
500m row
30 kettlebell swings
Rest

Rest : work = 1:1

OHS / DU!

Our training grounds have no ellipticals. Sometimes it's warm, sometimes it's cold, but we never make excuses and we simply expect results.

Strength: back squat revisited 3x5

For time:
50 overhead squats (115/85#)
100 double unders
50 ring rows

Also, congratulations to Jennifer Hampton for stringing together 5 kipping pullups in a row!
We also had Colleen complete her first prescribed workout yesterday!
Way to go girls!

SUMO'S!

Strength: deadlift 3-3-3-3

Complete as many reps as possible of:

20 sumo deadlift high pulls
20 wall ball shots
10 toes to bar
10 burpees

1 minute on, rest 1 minute
3 minutes on, rest 3 minutes
6 minutes on, done!

Weekly results!

Weekend Update!

Everything loves the sled.

A lot is going on this summer and many new changes are on the way for the gym. New people are starting and old members are returning. New equipment is coming in all the time and even a new name and location appear to be in the future. Keep training hard! Continue to encourage one another, and let's grow stronger, faster, and healthier together! Have a great weekend and we are back on normal schedule next week.

Endurance Day!

The sled!

Push, drag, or wrestle the sled 100ft. Every minute on the minute for 5 minutes. Rest 3 minutes an repeat a total of 3 rounds.
Guys push 70#
Girls push 45#

If you're dragging, load as heavy as possible!

PC!

Men 135#
Women 95#

Strength: intro to back squat

Keep up the good work! Consistency pays off! Eat for fuel, and train hard!

21-15-9!

Monthly Results

Strength: 1 x 10 bench press

For time:
21 - 15 - 9 reps each of:

Thrusters (95/65#)
Pullups

DL!

Last weeks results

Strength: 3x5 shoulder press

3 rounds for time:

5 pullups
10 deadlift (225/135#)
15 situps
Run (100/200/400)

Run 100m the 1st rnd, 200m the 2nd, and 400m the last rnd.