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August 31, 2007

Saturday 9/1/07 **Pardner" Up @ Wash Park**

2 Person Teams Compete For Lowest Total Time
We'll Match Up Against The Opposite Team Members In The Following Events:
30 Pull-Ups v #65 Thusters
40 #20 Wallball v #80 Bag Carry
50 Push-Ups v #200 Farmers Walk
60 BW Squats v Walking Lunge Steps
Scoring is total time for all events each tea
(Each Event Starts 30 Seconds After The last one ends)

Posted by Randy at 09:47 PM | | Comments (0)

August 30, 2007

Friday 8/31/07 ** Lots 'O Pull-Ups**

1 Pull-up 1st Minute, 2 Pull-ups 2nd Minute...
20 Pull-Ups 20th Minute (or to failure)

Posted by Randy at 09:13 PM | | Comments (1)

August 29, 2007

Thursday 8/30/07 **Max Effort Power Cleans**

Max Effort Power Cleans 5-5-5-5-5
Really Stress Form & Proper Biomechanics!

Posted by Randy at 09:07 PM | | Comments (1)

August 28, 2007

Wednesday 8/29/07 **Run 5k**

Run A 5k For Time
(No Matter How Much You Hate It, Do It Anyway!)

Posted by Randy at 09:04 PM | | Comments (1)

August 27, 2007

Tuesday 8/28/07 ** 30 Muscle-Ups**

30 Muscle-Ups For Time
If You can't do muscle-ups, do 120 pull-ups and 120 sit-ups!

Posted by Randy at 08:28 PM | | Comments (0)

August 26, 2007

Monday 8/27/07

Each Round Starts With:

2:00 Tabata BW Squats
We Then Rotate:
20 24" Box Jumps
20 #95 Push Press
20 # 75 SDHP
20 Pull-Ups
Each Round Starts 45 Seconds After The last Person Finishes

 

Posted by Randy at 09:21 PM | | Comments (1)

August 25, 2007

Sunday 8/26/07 ** Bike Ride**

Go for a relaxing bike ride and enjoy the sunshine!

Posted by Randy at 10:53 PM | | Comments (1)

August 24, 2007

Saturday 8/24/07 In The Park

Posted by Randy at 06:20 AM | | Comments (1)

August 23, 2007

Friday 8/24/07 **Lynne**

Five rounds for max reps of:
Body weight bench press
Pull-ups

Posted by Randy at 09:22 PM | | Comments (1)

August 22, 2007

Thursday 8/23/07 *** Max Effort Back Squats***

Max Effort Back Squats 5-4-3-3-3-2-2-1-1

Posted by Randy at 09:14 PM | | Comments (0)

August 21, 2007

Tuesday 8/22/07 ** Row & Swings**

Posted by Randy at 09:22 PM | | Comments (1)

August 20, 2007

Tuesday 8/21/07 **Cleans**

Max Effort Cleans:
5-5-4-3-3-2-2-1-1 Reps
Squat or Power Your Choice

Posted by Randy at 09:47 PM | | Comments (0)

August 19, 2007

Monday 8/20/07 **SDHP & Thrusters**

For Time:
16-14-12-10-8-6-4-2 Of:
#65 SDHP Then #65 Thrusters

Posted by Randy at 08:26 PM | | Comments (1)

August 18, 2007

Sunday 8/19/07 ** Back Squats**

Max Effort Back Squats 5-5-5-5-5-1-1

Posted by Randy at 09:48 PM | | Comments (1)

August 17, 2007

Saurday 8/18/07 ***4 Rounds 400m & 50 BW Squats***

4 Rounds For Time Of Run 400m & 50 BW Squats

The moral of this workout is simple....don't ever fall into the trap of not getting in a workout because you don't have the tine or the equipment....this one takes little time, no equipment and will positively kick your assssss!!

Posted by Randy at 09:59 PM | | Comments (1)

August 15, 2007

Thursday 8/16/07 ** Rest Day**

Rest Day

Posted by Randy at 08:46 PM | | Comments (0)

August 14, 2007

Wednesday 8/15/07 ***Wash Park 5:00 p.m.***

3 Rounds For Time:
10 Jumping Bar Muscle-Ups
#200 Dumbbell Farmers Walk 25m
10 #53 KB Swings
Walking Lunge 25m
#100 Plate Carry 25m
Post results to comments.

Posted by Randy at 09:47 PM | | Comments (1)

August 13, 2007

Tuesday 8/14/07 **100 Reps**

For Time:

100 Burpees To Jumping Ring Pull-Ups

Posted by Randy at 09:14 PM | | Comments (1)

August 12, 2007

Monday 8/13/07 **10 Rounds**

10 Rounds For Time Of:
3 #135 Barbell Thrusters
5 "No Kip" Ring Pull-Ups
(Squat Clean Weight From Floor To Start Each Round)

Posted by Randy at 09:35 PM | | Comments (1)

August 11, 2007

Sunday 8/12/07 ***Run 5k***

Run A 5k

(and have fun doing it dammit!)

Posted by Randy at 10:12 PM | | Comments (2)

August 10, 2007

Saturday 8/11/07 "Helen At Wash Park" 10:00am

Helen

3 rounds for time   

  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
   

Posted by Randy at 08:53 PM | | Comments (1)

August 09, 2007

Friday 8/10/2007 ** Max Effort Squat Cleans**

5-5-4-4-3-2-1

Max Effort Squat Cleans

Post Results To Comments

Posted by Randy at 09:11 PM | | Comments (0)

August 08, 2007

Thursday 8/9/07 Rest Day

Rest Day

Posted by Randy at 09:25 PM | | Comments (1)

August 07, 2007

Wednesday 8/8/07 **Row-Run-Swing**

W.O.D. 2 Rounds For Time:
Row 1000m, Run 1300m, 21 #53 KB Swings

 

 Post time to comments.

 

Posted by Randy at 09:05 PM | | Comments (1)

August 06, 2007

Tuesday 8/7/07 **Max Effort Deadlifts**

Max Effort Deadlifts
5-4-3-3-3-2-2-1-1

 

Posted by Randy at 09:23 PM | | Comments (2)

August 05, 2007

Monday 8/6/07 "50"

Posted by Randy at 09:05 PM | | Comments (1)

August 04, 2007

Sunday 8/5/07 ***Cleans & Rowing***

5-5-5-5-5 Max Effort Squat Cleans
Row 500m for Time Between Sets
Rest As Needed

 

Post time to comments.

 

Posted by Randy at 09:22 PM | | Comments (0)

August 03, 2007

Saturday 8/4/07 **Wash Park 10:00 a.m.**

For time:
20 #53 KB Swings
25m #180 Farmer's Carry
25m #200 Plate Drag
Run 350m
15 #53 KB Swings
25m #180 Farmer's Carry
25m #200 Plate Drag
Run 250m
10 #53 KB Swings
25m #180 Farmer's Carry
25m #200 Plate Drag
Run 150m
5 #53 KB Swings
25m #180 Farmer's Carry
25m #200 Plate Drag
Run 50m

 

 

 Post time to comments.

 

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Posted by Randy at 06:01 PM | | Comments (1)

August 01, 2007

Thursday 8/2/07 **Jason**

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

 
 
Post time to comments.

Posted by Randy at 09:22 PM | | Comments (1)