Saturday, July 18, 2009

We've MOVED to a NEW site

moved to a new site. Click link:

Excellent now lets do another one

Just wanted to say good job to everyone today. Jake that was awesome that you pushed through even though you have torn hands. So what will be going on for Saturday? Well first we will be meeting at 4:30. Now for the WOD.

Big Dawgs:
21, 15, 9
Box jumps
KB swings (1.5 pood)
Sumo deadlift high pulls

Dawgs:
Same as above with less weight

Friday, July 17, 2009

CF Central - Fittest Games Challenge WOD


Before checking out the WOD, check out Abby activating her shoulders and creating a great girdle to perform Overhead Squats.





SPARTANS:
Warm Up:
Agility work/ladder, 5/60's,
15,12,9 Squats/Supermans

The Hand Ripper:

4 rounds:
10 deadlifts (225 lbs)
10 pushups
15 pullups







Jr. SPARTANS:
Warm Up: 800m run, 15/12/9 Squats, Supermans

4 rounds:
6 deadlifts
8 pushups
10 body rows




Tuesday, July 14, 2009

Working on the Cleans

Cleans (Squat)

3 3 3 3 3


followed by:

20 push press (65#)
20 burpee pullup
10 push press (65#)
10 burpee pullup

Spartan 300 Challenge

25 Pullups
50
Deadlifts
-135 lb. M/95 lb. W
50
Pushups
50
Box Jumps
-24"
50
Floor Wipers -
135 lb. M/95 lb. W
50 Dumbbell Clean and Jerk
-35 lb./25 lb.
25 Pullups

Wednesday, July 8, 2009

Results from Push Jerk WOD and Monday WOD

3 rounds:
5 push jerks
10 burpees
Run 400m

Diego - 7:32 *135 lbs
Iceman - 7:46 *135 lbs
Mike - 7:47 *175 lbs
Mario - 9:02 *125 lbs
Papa Raza - 9:08 *175 lbs
Big Bad Bex - 9:43 *85 lbs
Vero - 14:16 *85 lbs


Run 800, 21, 15, 9 WOD:
Vero - 14:04 deads 65 lbs
Mike - 16:50 275 lbs
Papa Raza - 20:35 225 lbs
Diego - 20:46 225 lbs
Mario - 22:18 225 lbs
Iceman - 24:16 225 lbs
B3 - 24:42 135 lbs

Video of Tuesday Workout

video