SHOULDER PRESSES, RUNNING AND DEADLIFTS

Dec 30, 2011 | W.O.D.

Workout  times:5am430 pm530 pmWODTake 10 minutes to find your Shoulder Press 5 rep maxthen…Complete as many rounds as you can in 20 minutes of:Run 400 metersDeadlift 155 pounds, 21 repspost rounds completed to comments. 

MAX EFFORT OVERHEAD SQUATS AND AMANDA

Dec 29, 2011 | W.O.D.

Workout times:5am530 pm630 pm7 pmWODTake 10 minutes to find your Overhead Squat 1 rep maxthen…“Amanda”9-7-5 reps of:Muscle upsSquat snatch 135/95post times to comments.

CHIPPER METCON

Dec 28, 2011 | W.O.D.

 WOD times:5am530 pm630 pm7 pmWODFor time:21 Double Unders21 Clapping Push Ups21 Double Unders21 Deadhang Pullups21 Double Unders21 Power Cleans 135/9521 Double Unders21 Clapping Push Ups21 Double Unders21 Handstand Pushups21 Double Unders21 Clapping Push Ups 

MAX EFFORT SNATCH AND TABATAS

Dec 27, 2011 | W.O.D.

WOD times:5am530 pm630 pm7 pmWODTake 10 minutes to find your Squat Snatch 1 repthen…8 rounds. 20 sec of work/ 10 sec of restKettlebell Sumo Deadlift High Pulls 53/35 lbsThruster 45 lbs/ 65Kettlebell Swings 53/35 lbsOverhead Squat 45/65 lbsTotal Score to...

MAX EFFORT BACK SQUATS AND METCON

Dec 26, 2011 | W.O.D.

WOD times:5am530 pm630 pm7 pmWODTake 10 minutes to find your Back Squat 1 rep maxthen…4 Rounds for time of:200m run with KB or medicine ball30 Squats20 Sit Ups10 Burpee pull-upspost times to comments.Finisher:1 x max reps hip & back extensions