Monday, March 31, 2014
Climb for 2 hours at The Mine!
- blue routes
- black routes
March 31, 2014
March 27, 2014
WOD - Break In
Thursday, March 27, 2014
Strength: bench 5 of 7
13-12-11...3-2-1 reps: not timed
- burpee into squat jump
Push ups: 4 rounds, n.t
- 10 normal
- 10 wide
- 10 archer (per arm)
Strength: bench 5 of 7
13-12-11...3-2-1 reps: not timed
- burpee into squat jump
Push ups: 4 rounds, n.t
- 10 normal
- 10 wide
- 10 archer (per arm)
March 24, 2014
WOD - Ali
Monday, March 24, 2014
Run:
- 6 x 400m sprint in 1:30
- rest 1:30
4 Rounds with partner: not timed
- punching bag while partner does sit ups
- 15 sit ups
- run 1/3 of a 400m (one indoor lap)
Punching Bag:
- 30 seconds rapid fire
Run:
- 6 x 400m sprint in 1:30
- rest 1:30
4 Rounds with partner: not timed
- punching bag while partner does sit ups
- 15 sit ups
- run 1/3 of a 400m (one indoor lap)
Punching Bag:
- 30 seconds rapid fire
March 19, 2014
WOD - Ta Da
Wednesday, March 19, 2014
Run:
- 800m sprint in 3:00
- rest 3:00
- 400m sprint in 1:30
- rest 1:30
- 400m sprint in 1:30
8 Rounds: not timed
- 20 sit ups
- 8 HSPU
- Walking lunges 2 lengths of one side of the indoor track
Run:
- 800m sprint in 3:00
- rest 3:00
- 400m sprint in 1:30
- rest 1:30
- 400m sprint in 1:30
8 Rounds: not timed
- 20 sit ups
- 8 HSPU
- Walking lunges 2 lengths of one side of the indoor track
March 17, 2014
WOD - Something Fun
Monday, March 17, 2014
5 Rounds: not timed
- 20 push ups
- walking lunges one length of indoor track
- 20 sit ups
Push ups: with partner (rest while they go)
- 20 normal
- 20 narrow
- 20 wide
- 20 diamond
- 20 normal
Pyramid: 5-10-15-20-25-20-15-10-5 reps
- push ups
- sit ups
5 Rounds: not timed
- 20 push ups
- walking lunges one length of indoor track
- 20 sit ups
Push ups: with partner (rest while they go)
- 20 normal
- 20 narrow
- 20 wide
- 20 diamond
- 20 normal
Pyramid: 5-10-15-20-25-20-15-10-5 reps
- push ups
- sit ups
March 12, 2014
WOD - A Decision
Wednesday, March 12, 2014
Run:
- 7 x 400m sprints in 1:30
- rest 1:30
4 Rounds: not timed
- 50 air squats
- 20 sit ups
- 20 flutters
Run:
- 7 x 400m sprints in 1:30
- rest 1:30
4 Rounds: not timed
- 50 air squats
- 20 sit ups
- 20 flutters
March 11, 2014
WOD - Migrate
Tuesday, March 11, 2014
Strength: bench 5 of 5
8 Rounds: not timed
- 15 push ups
- 15 sit ups
- 30 double unders
Push ups:
- 4 x 25
Strength: bench 5 of 5
8 Rounds: not timed
- 15 push ups
- 15 sit ups
- 30 double unders
Push ups:
- 4 x 25
March 7, 2014
WOD - Crappy
Friday, March 7, 2014
Strength: deadlift 5 of 7
4 RFPT:
- 10 HSPU
- OH Lunges length of 5 racks @ 70#
Strength: deadlift 5 of 7
4 RFPT:
- 10 HSPU
- OH Lunges length of 5 racks @ 70#
March 6, 2014
WOD - Cry
Thursday, March 6, 2014
Strength: strict press 6 of 7
5 Rounds: not timed
- 25 push ups
- 15 sit ups
- 10 push press @ 95#
Strength: strict press 6 of 7
5 Rounds: not timed
- 25 push ups
- 15 sit ups
- 10 push press @ 95#
March 5, 2014
WOD - Eight Ball
Wednesday, March 5, 2014
Run:
- 7 x 400m sprints in 1:30
- rest 1:30
Strength: front squat 10 of 8
Pull ups: 3 Rounds, not timed
- 8 normal
- 8 narrow
- 8 chin ups
Run:
- 7 x 400m sprints in 1:30
- rest 1:30
Strength: front squat 10 of 8
Pull ups: 3 Rounds, not timed
- 8 normal
- 8 narrow
- 8 chin ups
March 4, 2014
WOD - Dragon Tooth
Tuesday, March 4, 2014
Strength: bench 6 of 5
5 RFT:
- 7 push press (115# / 75#)
- 15 ring dips
- 15 KB swings (44# / 25#)
Core:
- 1 marine (15)
- 30 bicycles
- 20 scissors
- 2 min. plank
- 30 leg levers
Strength: bench 6 of 5
5 RFT:
- 7 push press (115# / 75#)
- 15 ring dips
- 15 KB swings (44# / 25#)
Core:
- 1 marine (15)
- 30 bicycles
- 20 scissors
- 2 min. plank
- 30 leg levers
March 3, 2014
WOD - Fallen Totem
Monday, March 3, 2014
Run:
- 6 x 400m sprints in 1:30
- rest 1:30
6 Rounds: not timed
- 12 sit ups
- 20 push ups
Run:
- 6 x 400m sprints in 1:30
- rest 1:30
6 Rounds: not timed
- 12 sit ups
- 20 push ups
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