Friday , February 12, 2016

11th February 2016 by Mike

W.O.D.

Deload Week
Push Jerks
90% of 1 rm
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X 5

WOD
3 rounds for time of:
15 Ghd sit up
20 Oh Walking Lunge 45#/25#
25 Kettlebell swing 1.5p/1p

Character is like a tree and reputation like a shadow. The shadow is what we think of it; the tree is the real thing.

Abraham Lincoln

Thursday, February 11, 2016

10th February 2016 by Mike

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W.O.D.

10 Rounds:
10 Wall Ball
20 Double Unders

A single rose can be my garden… a single friend, my world.

Leo Buscaglia

 

Wednesday, February 10, 2016

9th February 2016 by Mike

Happy Birthday to the lovely Barbara Bonner! Have a wonderful day!

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W.O.D.

GOAT DAY
EMOM 20
Odd minute: goat #1
Even minute: goat #2

The most effective way to do it, is to do it. — Amelia Earhart

 

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