20130531

Our Grinder for the week:

60 Wall Balls

50 Pullups

40 Box Jumps (off the back wall/step)

30 DB Snatch (each arm) (45,30)

20 lunges (each leg)

Times:
Brooks - 18:52
Qureishi - 16:31
Conrad - 15:03
Rosy - 14:16
James - 13:45
Grabski - 16:25
Creekmore - 13:30 (w/ a baby weight) 

20130530 - Bench Press Rep Test

Testing your Bench Press

 

 Do MAX  number of reps of Bench press at your Body Weight (record Number)

Wait at least 3 minutes then see how long it takes you to do that number of reps again (record time)

Wait at least 3 minutes, cut the weight in half and do the reps again!

 

Followed by a  run / cardio  - at least 2.5 miles


Reps@BW / Time to match reps / reps @50%BW
Rosy as RX'd 10/:47/44
Conrad as RX'd 11/:58/28 @56%BW
Glover as RX'd 15/1:37/25 @56%BW
Grabski 105%BW 16/1:22/29 @61%BW
James 110%BW 13/1:50/18 @66%BW
Brooks 112%BW 13/1:00/30 @50%BW

20130529 - Kalsu

This is a long one (and much harder than it looks)!!

Kalsu

 

100 thrusters at 135/115/95

BUT: Start each minute with 5 burpees.

Then do thrusters until the 1 minute mark hits.  

 

Then do your 5 burpees and do thrusters for the rest of the minute, keeps repeating until you have completed 100 thrusters. 

 

We will cap the time. 20 Minutes

 

Great Job Everyone

 

Rosy                        Conrad

Brooks                    Grabski

Rodan                     Glover (1st time joining the group)

James                      Creekmore

28 - 31 May WODS

20130528

"Poker WOD" - UPSTAIRS by the TRACK

Diamond = pushups

Hearts = situps

Spade = airsquat

Clubs = rest for those seconds

Do the number on the card (face cards = 10)

ACEs and Jokers we will run a lap.

Depending on the timing we may run through the deck 1 1/2 times

 

20130529  - this is a long one (and one of the hardest)!!

Kalsu

100 thrusters at 135/115/95

BUT: start each minute with 5 burpees

Then do thrusters until the 1 minute mark hits again

 

20130530 

Body weight - MAX Bench press

Wait 2-3 minutes then see how long it takes you to do that number of reps again

Cut the weight in half and do the reps again!

Long run / cardio day - at least 2.5 miles

 

20130531

Our weekly grinder:

60 Wall Balls

50 Pullups

40 Box Jumps (30,24)

30 DB Snatch (each arm) (45,30)

20 lunges (each leg)

Poker WOD

20130528

52 Card Deck with 6 Jokers

Diamonds = Pushups
Spades = Air Squats
Clubs = Rest
Hearts = Situps
Any Ace or Joker = 200M run

1 and a half runs through the deck in 30 minutes

Rosy
Grabski
Creekmore
James
Qureishi
Rodan
Chappy