Warmup:

30 double unders
Samson stretch left, right, 15sec.
Burgener warmup
10 pushups
5 L-pullups
30 double unders

WOD:

"Fight Gone Bad"

B: 293

Warmup:

30 seconds double unders
Samson left, then right for 15 seconds each
25 seconds double unders
Hold bottom squat for 15 seconds
10 squats
10 pushups
20 seconds doulbe unders

Then: Burgener warmup with snatch grip

WOD:

Walking lunge, 100 feet (4 times across aerobics room)
21 pullups
21 situps
Walking lunge 100ft
18 pullups
18 situps
Walking lunge 100ft
15 pullups
15 situps
Walking lunge 100ft
12 pullups
12 situps
Walking lunge 100ft
9 pullups
9 situps
Walking lunge 100ft
6 pullups
6 situps


R: 18'50"12
J: 14'51"02
B: 11'59"40

Warmup:

30sec. max double unders
Samson stretch 15 sec., switch legs, samson stretch 15sec.
25sec. double unders, try to beat your first effort.
Hold bottom squat position for 15sec.
10 squats
10 pushups, emphasize perfect standards
20 sec. double unders
30 sec. pullups

then: Burgener warmup (use clean grip rather than snatch grip. Everything is the same other than the grip, and instead of ending overhead, you are going to end in the rack position. The rack position is the front squat position.)

WOD:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups


J: 75#, 5 rounds + 15 HC's
B: Rx, 5 rounds + 12 HC's

Burgener Warmup

Snatch technique work

WOD:

Squat 1-1-1-1-1-1-1

Post WOD WOD:

5 rounds
275# deadlift, 5 reps
10 burpees

Will post after I finish the WODs. (it might change due to time issues)

The reason I am doing a second WOD is because I'm still not going super heavy on my back squats, so I am using it more as a technique builder and warmup.

Mon. July 27th

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


B: "Mary" first time, 7 rounds + 13 pullups

I will be hitting this one up when I get back into town this afternoon.

WOD:

5 rounds for time of
75# thrusters, 21 reps
21 double unders

K: around 10ish
J: 16'51"50
B: 14'00"12

Warmup:

5x5 Squats


WOD: "Lynne"

5 rounds for max reps
BW benchpress
Pullups

Rest 4-5 min. Between rounds


R: 1: 17,? 2: 15,14 3: 12,13 4: 13,14 5: 11,15
J: 1: 12,10 2: 9,11 3: 5,11 4: 5,10 5: 5,9
B: 1: 14,15 2: 13,16 3: 9,10 4: 8,11 5: 7,10

(R&J used 150# bar, B used 75# DB's)

Warmup:

Standard Xfit

I will be doing some HSPU work and maybe a little muscle-up skill work. Work on something that's been giving you troubles.

WOD:

Deadlift 1-1-1-1-1-1-1


B: 185,225,275,295,305,315,325

Warmup:

Standard xfit style

WOD:

Overhead squat 5-5-5-5-5

Then:

Renegade manmaker race to 30


First time doing OHS

R: 45,65,55,55,55
J: 45,55,65,75,85->missed 5
B: 45,65,85,95,100

Race to 30:

R: 4'56"18
J: 5'11"50
B: 4'23"12

Time to get back to business.

Warmup:

5x3 Front Squats

WOD: "Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Depending on how you feel today, give this one a try. Prepare for Monday, because I'm coming back and going to be going crazier than ever!

WOD: "Blackjack"

7 Thrusters (75#)
7 Pullups
7 Burpees
7 Rounds

Have some fun today!

Choose your own WOD!

Do a WOD you haven't done in awhile, or pick something that works on your weaknesses, either way, have fun and get some!

Today I'm taking a lesson in listening to my body. While this past weekend was a great little vacation, it left my body drained. I pushed through 2 WODs down at my station Monday night, and woke up Tuesday feeling worked. I forced myself through the muscle-up WOD yesterday, and still did not get enough sleep to recover by this morning. I'm feeling absolutely drained right now, so I am thinking about taking the rest of the week off, or at least a couple of days to attempt and let my body rest. I will still post WODs for anyone that wants.

WOD: "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD:

30 Muscle-ups for time

If you can't do Muscle-ups do 120 pullups and 120 dips

(a good way to do the pullups and dips is to do sets of 4, ie. 4 pullups, 4 dips, rinse and repeat)

OWWIE!!!

Wow! What a weekend! Great food, great beerfest, great friends, great time!

To get back into things after the short little vacation, I'm going to be doing a couple WODs today.

WOD #1

Run 5k
(I will most likely turn this into a trail run)

WOD #2

Thruster
1-1-1-1-1-1-1

Warmup:

3x5 squat

WOD: "Barbara"

5 rounds for time of:

20 pullups
30 pushups
40 situps
50 squats

Rest precisely 3 min. between each round

3...2...1...GO!

Early morning WOD today. Tired, but it felt good to get in and get it done!

Warmup:

3x5 Clean (yes squat clean)

WOD: "Michael"

Three rounds of:
800m run
50 back extensions
50 situps

A good day of climbing!

Standard Xfit warmup

WOD:

15 deadlifts (135#)
15 pushups
10 rounds

3...2...1...GO!

Since I fell behind a bit at the end of last week, and since I know Kim doesn't usually do my WODs on Mon. because of climbing. I'm going to tackle "Twins." I'm going to start changing the warmups around a bit and will be posting what I do for the warmups.

Warmup: Snatch 3x5

Also, Don't forget to buy your Rails to Ales Brewfest tickets!! It's going to be a blast!!

Pretty sweet video!

Wow, I'm pretty stupid...or perhaps it was the lack of sleep... but I'm going to attempt to get yesterdays WOD in after work now. We'll see how that goes.

So I'm thinking that I will probably not be able to get to this one today, so I will be doing it tomorrow. Get out and enjoy the sun if you can!


This should be entertaining...

WOD: "Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Today should be fun. Maybe a little tennis, some climbing, enjoying the sun...

I will be doing todays WOD at the middle school track around maybe 11ish. Anyone is welcome to come join me in the fun.

WOD:

Four rounds for time of:
Run 400 meters
50 squats