4 / 4 / 2012

….Twas a long day at the office. 10,000 flips, 13.5 miles, 9 hours of work, and over $1700 raised. A long day, but productive. Thanks to all that participated.

“Cindy”

20 minute Amrap

Pullups, 5 reps

Pushups, 10 reps

Squats, 15 reps

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Friday April 6th class schedule is as follows:
5:00 am
8:00 am
9:30 am
2:00 pm
3:30 pm

4 / 3 / 2012

For Time:

Deadlift, 20 reps 275 lbs / 185 lbs

Run, 200m

Situps, 40 reps

Run, 400m

Situps, 40 reps

Run, 400m

Situps, 40 reps

Run, 200m

Deadlift, 20 reps 275 lbs / 185 lbs

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4 / 2 / 2012

The ending is the best part!

30 minute AmFap:

*As many Frans as possible*

21 – 15 – 9

Thrusters, 95 lbs / 65 lbs

Pullups

*Add 20 lbs to the bar every time you complete a “Fran”*

115 lbs / 85 lbs

135 lbs / 105 lbs

155 lbs / 125 lbs……

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3 / 31 / 2012

I found this interesting. Something we should all think about. I guess I’ll be off to test that later tonight. Is your bed too firm? Post to comments.

21 – 15 – 9

Back Squat, 225 lbs / 155 lbs

KBell Swings, 2 pd / 1.5 pd

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3 / 30 / 2012

This is a grasshopper. It starts in the pushup position. Then, for example, you would bring you left shin to your right arm, back to pushup position, then right shin to left arm. That is 1 rep.  RxD is shin touching forearm.

3 Rounds

Row, 500 meters

GHD sit-ups, 20 reps

Grasshoppers, 10 reps (right + left=1rep)

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3 / 29 / 2012

~KnightsPTR.com~

Snatch Balance

1-1-1-1-1

12 – 9 – 6

Overhead Squat, 95 lbs / 65 lbs

Burpee over Bar

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3 / 28 / 2012

Anyone know the name of the man on the right?  I remember watching him when I was younger do amazing things.  (hint:  Viking Power)

“Nicole”

20 minute Amrap

Run, 400m

Max Rep Pullups

Score is total pullups

*weather permitting*

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3 / 27 / 2012

Stuff to think about.

Tabata Pushups

Then…..

Death by….Power Cleans 95 lbs / 65 lbs

Score is total pushups & total power cleans completed

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3 / 26 / 2012

How true…How true.  Training for the zombie apocalypse is what we do here people!  Get on board now. Don’t be “that person”… you know who I’m talking about, we’ve all seen the movies….or should I say, “pending documentaries”.  (hint:  read the shirt)

12 minute Amrap

HSPU, 3 reps

Power Snatch, 6 reps 115 lbs / 75 lbs

Toes through Rings, 12 reps

Double Unders, 24 reps

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3 / 24 / 2012

8:00 – 10:30 A.M.
Daniel Seal Suicide Prevention 5k
Team WOD at Sherwood Park
Weathering Permitting

11:00 A.M. – 2:00 P.M.
Back at Gym

5 Rounds
5 Hang Clean 165/115
10 GSPU
15 GHD Situps