Three rounds for time of:
155 lb Front squat, 10 reps
pull-ups, 10 reps
Ring dips, 10 reps
Hubie's sweat angel from his 5K.
November 11, 2009
November 10, 2009
Tuesday 111009
For time: Run 5k
November 09, 2009
Monday 110909
Push press 5-5-5-5-5
Happy Birthday Jordan. I just found out yesterday was Chris's birthday too!
November 08, 2009
Sunday 110809
Rest Day
Emily, I thought heavy lifting was not your thing? Two weeks ago Emily tried getting away with letting us think that a bodyweight deadlift was her max. This pic is of her on her last set of 100 of them. Mix in 150 double unders. She did it all just over sixteen minutes. That face is priceless!!! Standards dude...Standards.
November 07, 2009
Saturday 110709
Ten rounds for time of:
Bodyweight deadlift, 10 reps
15 Double unders
There will be a memorial service for Woody's bag this evening at Cole's. Possible hero WOD in the making. Fair winds dear friend.
November 06, 2009
Friday 110609
For time: 50-40-30-20-10 rep sets of
Med Ball cleans, 20lb
Sit-ups
ummmm...uhhhhh....yeahhh???
November 05, 2009
Thursday 110509
"Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
If you have a 20 lb vest or body armor wear it.
November 04, 2009
Wednesday 110409
Overhead Squat 3-3-3-3-3-3-3
