Tuesday, February 9, 2016

8th February 2016 by Mike

W.O.D.

Lurong Challenge WOD
“Dead Sprint”
Movement Details – Men
Complete for Time:
Level III (3)
15 Deadlifts at 275 lbs
5 Muscle Ups
12 Deadlifts at 275 lbs
4 Muscle Ups
9 Deadlifts at 275 lbs
3 Muscle Ups
6 Deadlifts at 275 lbs
2 Muscle Ups
3 Deadlifts at 275 lbs
1 Muscle Ups
Level II (2)
15 Deadlifts at 185 lbs
15 Straight Leg Box Dips
12 Deadlifts at 185 lbs
12 Straight Leg Box Dips
9 Deadlifts at 185 lbs
9 Straight Leg Box Dips
6 Deadlifts at 185 lbs
6 Straight Leg Box Dips
3 Deadlifts at 185 lbs
3 Straight Leg Box Dips
Level I (1)
15 Deadlifts at 115 lbs
15 Bent Knee Box Dips
12 Deadlifts at 115 lbs
12 Bent Knee Box Dips
9 Deadlifts at 115 lbs
9 Bent Knee Box Dips
6 Deadlifts at 115 lbs
6 Bent Knee Box Dips
3 Deadlifts at 115 lbs
3 Bent Knee Box Dips
Movement Details – Women
Complete for Time:
Level III (3)
15 Deadlifts at 215 lbs
5 Muscle Ups
12 Deadlifts at 215 lbs
4 Muscle Ups
9 Deadlifts at 215 lbs
3 Muscle Ups
6 Deadlifts at 215 lbs
2 Muscle Ups
3 Deadlifts at 215 lbs
1 Muscle Ups
Level II (2)
15 Deadlifts at 135 lbs
15 Straight Leg Box Dips
12 Deadlifts at 135 lbs
12 Straight Leg Box Dips
9 Deadlifts at 135 lbs
9 Straight Leg Box Dips
6 Deadlifts at 135 lbs
6 Straight Leg Box Dips
3 Deadlifts at 135 lbs
3 Straight Leg Box Dips
Level I (1)
15 Deadlifts at 75 lbs
15 Bent Knee Box Dips
12 Deadlifts at 75 lbs
12 Bent Knee Box Dips
9 Deadlifts at 75 lbs
9 Bent Knee Box Dips
6 Deadlifts at 75 lbs
6 Bent Knee Box Dips
3 Deadlifts at 75 lbs
3 Bent Knee Box Dips

Keep your eyes on the stars, and your feet on the ground.

Theodore Roosevelt

 

Monday, February 8, 2016

7th February 2016 by Mike

Deload Week
Overhead squats
90% of 1 rm
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X 5

WOD
5 rounds for time of:
5 overhead squats 95#/65#
5 ctb pull ups

Obstacles are those things you see when you take your eyes off the goal.” – Henry Ford

Sunday, February, 2016

6th February 2016 by Mike

Happiest Birthday to Beth Robbins! One of the strongest and most inspiring woman, have a great day Beth!

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 W.O.D.

Team Sunday
Teams of 4
Two working at a time complete the following:
200 double unders
200 cal row
200 wall balls 20#/14#
200 kettlebell swings 1.5p/1p
200 box jumps 24″/20″

Poetry is when an emotion has found its thought and the thought has found words.

Robert Frost

 

Saturday, February 6, 2017

6th February 2016 by Mike

W.O.D.

Grace

135-lb. clean and jerk, 30 reps

Failure is the condiment that gives success its flavor.

Truman Capote

Friday, February 5, 2016

4th February 2016 by Mike

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Happy Fabulous Fifty to Peter Dillon!

W.O.D.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

No book is really worth reading at the age of ten which is not equally – and often far more – worth reading at the age of fifty and beyond.
-C.S. Lewis