Saturday, February 11, 2012
Come out and support Greg today!
Event 1 begins at 9:00am
No regular WOD sessions today
Pull up / Muscle up clinic – 9:30am
Olympic lifting clinic – 12:00pm
Friday, February 10, 2012
No make-up sessions today
Olympic lifting clinic – 9:30am
Pull up / Muscle up clinic – 6:30pm
Thursday, February 9, 2012
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
***25 minute time cap***
♦ compare to 07/06/11 ♦
Tuesday, February 7, 2012
Strength
5×3 Overhead squat
Conditioning
AMRAP in 6 minutes of:
16 H2H KB swings (55#/35#)
6 Dynamic KB push ups
Monday, February 6, 2012
Congratulations to Patty for winning
our 30 day nutrition challenge!
Rest / Make-up / Mobility
Sunday, February 5, 2012
8 Rounds of the following interval:
45 seconds of work / 15 seconds of rest
Sumo deadlift high-pull (75#/55#)
Barbell roll-outs
-THEN-
With a 5 minute clock:
Run 400m
As many hand release push ups as possible in the time remaining
Saturday, February 4, 2012
Run 600m
-THEN-
4 Rounds of:
10 Burpees
10 Pull ups
10 Push press (95#/65#)
10 Front squat (95#/65#)
-THEN-
Run 600m
Thursday, February 2, 2012
30 Day Paleo Challenge – Day 30
Congratulations to all of the participants!
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps (20″)
