Thursday, July 31, 2014

30th July 2014 by Mike


Teams of three – one person working at a time. Switch on the rower every 250 meters and break up the run every 200 meters. (Gate run)

Triple 3

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

 ”Knowledge is knowing a tomato is a fruit, but wisdom is not putting it in a fruit salad.”  Peter Gendron

Wednesday, July 30, 2014

29th July 2014 by Mike

Happy, Happy Birthday to Corinna!! Have a fantastic day!!

W. O. D.

For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run

“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda


Tuesday, July 29, 2014

28th July 2014 by Mike



Split Jerk

3 – 3 – 3 – 2 – 2 – 1

followed by:

7 Rounds for time:

5 Push/Split Jerks 155#/105#

30 Double Unders

All compromise is based on give and take, but there can be no give and take on fundamentals. Any compromise on mere fundamentals is a surrender. For it is all give and no take.
Mohandas K. Gandhi

Froning Is The CHAMP!

27th July 2014 by Mike

10 Handstand Push Up
20 Wall Ball (20/14)
30 Toes to Bar
40 Power Clean (135/95)
50 Burpees
60 Sumo Deadlift High Pull (75/55)


Go Rich Froning!!!!!!

26th July 2014 by Mike

Teams of two both working at same time.  Both run full distance but share total Gymnasty reps!

Run 200 m (gate run)

50 push ups

run 400 m

100 sit ups

run 800 m

150 air squats

run 400 m

100 sit ups

run 200 m (gate run)

50 push ups