30 Kettlebell Swings (53#/35#)
30 Push Ups
30 Sit Ups
200m Sprint
10/24/12
10/23/12
WOD for Tuesday 10-23-2012
"The 300 Workout"
25 Pull ups
50 Deadlifts (135#/95#)
50 Push Ups
50 Box Jumps (24"/20")
50 Floor Wipers (135#/95#)
50 Single Arm Kettlebell Clean & Press (35#/26#)
25 Pull Ups
There are 2 additional scaled/modification workouts for this.
25 Pull ups
50 Deadlifts (135#/95#)
50 Push Ups
50 Box Jumps (24"/20")
50 Floor Wipers (135#/95#)
50 Single Arm Kettlebell Clean & Press (35#/26#)
25 Pull Ups
There are 2 additional scaled/modification workouts for this.
10/22/12
WOD for Monday 10-22-2012
5k
Complete 5000m of work by combining any of the following domains:
Run
Row
Jump Rope (1 jump = 1 meter)
10 Burpees = 100m of work
40 minute cap.
Complete 5000m of work by combining any of the following domains:
Run
Row
Jump Rope (1 jump = 1 meter)
10 Burpees = 100m of work
40 minute cap.
10/19/12
WOD for Friday 10-19-2012
"The Deck"
It involves a deck of cards and a dozen or so bodyweight movements.
You'll just have to come and find out...
It involves a deck of cards and a dozen or so bodyweight movements.
You'll just have to come and find out...
10/17/12
WOD for Thursday 10-19-2012
In Honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
R.I.P. Sir.
"Manion"
7 RFT
400m Run
29 Back Squats (135#/95#)
R.I.P. Sir.
"Manion"
7 RFT
400m Run
29 Back Squats (135#/95#)
WOD for Wednesday 10-17-2012
20 Min. AMRAP
25 Wall Ball Shots
20 Kettlebell Swings
15 Box Jumps
10 HR Push Ups
50m Sprint
25 Wall Ball Shots
20 Kettlebell Swings
15 Box Jumps
10 HR Push Ups
50m Sprint
10/15/12
10/12/12
All Gym WOD
Reminder...
The All Gym WOD will be tomorrow October 13th at 10:00.
We are meeting at the REAR PARKING LOT BEHIND THE OSAGE CENTER IN CAPE!
All current members and GUESTS ARE WELCOME!!!!
Let's do this!!!!!!!!
The All Gym WOD will be tomorrow October 13th at 10:00.
We are meeting at the REAR PARKING LOT BEHIND THE OSAGE CENTER IN CAPE!
All current members and GUESTS ARE WELCOME!!!!
Let's do this!!!!!!!!
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