Workout for Monday, 1 March

WOD:

Cindy. Dress Appropriately. We'll be outside.

See you at 0600 inside the gym.

Workout for Thursday, 25 February

Rest Day.

Workout for Wednesday, 24 February

WOD:

Deadlift 3-3-3-3-3 reps

See you at 0600.

Workout for Tuesday, 23 February

WOD:

AMRAP 20 mins
Box Jump, 10 reps
Bear Crawl, 1/2 Court
Situps, 20 reps
Run to Bar - Pullups, 5 reps

See you at 0600.

Workout for Monday, 22 February

We'll begin with Med Ball clean instruction. Then:

21-15-9
Squat Clean 65#
Burpees
400m run

See you at 0600.

Workout for Friday, 19 February

Team WOD tomorrow. Details revealed in the morning.

See you at 0600.

***Updated***

Change of plans: Individual effort executed outside -

Max reps of Air Squats, Walking Lunge, 35# KB Snatch - one minute each exercise for 4 rounds. Total 12 minutes.

AS for one minute
WL for one minute
KB snatch for one minute
repeat 3 more times...

Workout for Thursday, 18 February

WOD from the San Diego/Arizona Sectionals:

Three rounds for time of:
15 Deadlift at 225
21 Kettlebell swings at 53#
Run 400 meters
(20 min time limit)

See you at 0600.

Workout for Wednesday, 17 February

This is the WOD for WEDNESDAY.

With 95#:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 FS
and 4 Burpees at the top over every minute.

Start with burpees. Work for 1 min. Do 4 burpees. Continue the chipper until the top of the next minute. Do 4 burpees. The slower you work, the more burpees you do! This workout was the first workout in the US Midwestern Sectionals of the 2010 CF games. Click here.

Workout for Saturday, 13 February

We're on a long weekend. No formal WOD until Wednesday morning. See you then.

Workout for Friday, 12 February

We'll be doing a buddy pair WOD to send us off on the 4-day weekend. See you in the gym at 0600. Will reveal the details in the AM.

Workout for Thursday, 11 February

Rest day.

Workout for Wednesday, 10 February

WOD:

20 Pushups
30 Walking Lunge w/ 25# plate overhead
40 Air Squats
50 Situps w/ abmat

x 4 rounds

See you at 0600.

Workout for Tuesday, 9 February

WOD:

Grace - 135# ground to overhead, 30 reps

See you at 0600.

Workout for Monday, 8 February

WOD:

20 min AMRAP
25# plate carry, 2 full-court round trips
Burpees, 5 reps
35# KB Swings, 10 reps

See you at 0600.

Workout for Friday, 5 February

WOD:

We'll be executing a Buddy Pair workout.

Up, they see me, I'm down.

See you at 0600.

***UPDATE***

In a Buddy Pair -
2000m row
100 pullups
IUTSID w/ 45# plate
2 burpees per 1/2 court rush. 20 full court lengths
2000m row

Workout for Thursday, 4 February

Rest Day.

Workout for Wednesday, 3 February

WOD:

20# wall-ball, 30 reps
400m run
x4 rounds

See you at 0600.

Workout for Tuesday, 2 February

WOD:

Deadlifts 1-1-1-1-1-1-1

See you at 0600.