December 10, 2013

10x10

Front Squat

Dead lift

Now that we've been going long enough to repeat WODs, it's been great to see everyone's improvement. It's amazing what you guys can do in just a few months. Congrats everyone!

Found this burpee pic on another blog; needed to post it!

December 9, 2013

Cindy’s Ugly Cousin

20min AMRAP

7 pullups

14 pushups

21 double unders

Round 2

21-15-9

Overhead Squats

Burpees







Happy Monday Everyone!

December 6, 2013

11 SDHP

20 Pushups

11 SDHP

40 squats

11 SDHP

20 slams

11 SDHP

40 double unders

11 SDHP

20 deadlifts

11 SDHP

40 scissor jumps

11 SDHP

20 Burpees

11 SDHP

40 knees to elbow

11 SDHP

 

 It's gotta warm up soon! Almost a full week down on the health challenge! It sounds like everyone is holding up really well, but it isn't too late to ask one of us if you have any questions! Some people have had trouble with the amount of calories that the formula gave them, but you can change any of the numbers to suit your needs. Everyone's body and everyone's goals are different! Keep up the great work guys!

December 5, 2013

50 back squats (135,95)

40 pullups

30 Push Press (squat weight)

50 front squats (95,65)

40 pullups

30 Pushpress (squat weight)

Try and stay warm out there guys!

December 4, 2013

The Heat

4 rounds

2 Rope climbs

Thrusters 15

4 Rounds

2 Snatches

15 knees to elbow

This is the best way to warm up!

 
Drive safe tomorrow, it's supposed to be rough out there!

December 3, 2013

Benchmark Day!


Slammin' Blake

4 Rounds

100ft OH walking lunges (#45,#25)
30 Slams
20 Wall Balls
10 Headstand Push Ups


We did this workout about 2 months ago; it's time to see if we've improved!

 We're coming up on day five of the Holiday Health Challenge; it sounds like most of you are doing really well so far! Keep it up!

December 2, 2013

10 x 10
Superset

Barbell Row
Strict Pull ups



I can't believe it's December already!