June 30

Thursday, July 1, 2010 – 7:30pm
Posted on June 30th, 2010 at 7:34 PM by tonyr14
Category: WOD

This is a tribute WOD for my dad, Happy Birthday Dad.  I Love U…Thanks for everything!

 

WOD:

Strength & Tech:

Tabata

Sit-Ups

Supermans

 

“SATUR” 

 

 2 Rounds

63x Double Unders

19x Pull-Ups

47x Jumping Lunges

June 29

Wednesday, June 30, 2010
Posted on June 29th, 2010 at 11:55 PM by tonyr14
Category: WOD

What an awesome effort yesterday guys!!!

 

Rest Day

 

Development Program 5:30pm

Endurance Class 6:30pm

 

June 28

Tuesday, June 29, 2010 – 8:35pm
Posted on June 28th, 2010 at 8:33 PM by tonyr14
Category: WOD

Strength & Tech

Power Clean

5-3-2-1-1-1

 

WOD

 

400m Run

29x Burpees

400m Run

29x Burpees

400m Run

 

Sometimes we have to see what we don’t want, to know what we do want. – Jon Gordon

June 27

Monday, June 28, 2010 – 7:30pm
Posted on June 27th, 2010 at 7:30 PM by tonyr14
Category: WOD

As many of you all know Phil is no longer with us. I personally want to thank him for the amazing year and half ride we have had. I have learned so much from him and I wish him the best in his new endeavors. I also want to wish him a very HAPPY BIRTHDAY!

 Thank you Phil for everything.

 

 

WOD:

5 Rounds for time:

9x Front Squats

12x Ring Dips

15x Push-Ups

 

 

You need to dream more than other people think is practical and you need to expect more than other people think is possible – Lou Holtz

June 25

Saturday, June 26, 2010 – 7:30pm
Posted on June 25th, 2010 at 7:13 PM by tonyr14
Category: WOD

WOD:

 For Time:

21-18-15-12-9-6-3  SDHP

3-6-9-12-15-18-21  KB Swings

June 24

Friday, June 25, 2010 – 10:30pm
Posted on June 24th, 2010 at 10:44 PM by tonyr14
Category: WOD

AMRAP  in  20 min.

15x  Wall Ball

15x  Sit-ups

100m Run

June 23

Thursday, June 24, 2010 – 7:30pm
Posted on June 23rd, 2010 at 7:25 PM by tonyr14
Category: WOD

5 Minutes of:

Double/Single Unders

 

Rest 2 minutes…

 

WOD:
15-3-6-9-12 Reps For Time of:

Overhead Squats
Pull-ups

 

Cool Down:

3 Rounds Not For Time of:

20x  Touches
40x  Flutterkicks

 

“I wish that I may never think the smiles of the great and powerful a sufficient inducement to turn aside from the straight path of honesty and the convictions of my own mind.” – David Ricard

June 22

Wednesday, June 23, 2010
Posted on June 22nd, 2010 at 11:05 PM by tonyr14
Category: WOD

Rest day…

 

Development Program at 6 Pm
Endurance Class at 7:30 Pm

June 21

Tuesday, June 22, 2010 – 9:30pm
Posted on June 21st, 2010 at 9:23 PM by tonyr14
Category: WOD

With a continuous clock:

AMRAP in 5 minutes of:

10x  Knees-2-Elbows
10x  Dips

1 minute rest…

5 Rounds For Time of:

10x  BACKWARD Walking Lunges
10x  Forward Walking Lunges
20x  KettleBell Swings
25x  Box Jumps
30x  Situps

June 20

Monday, June 21, 2010 – 5:30pm
Posted on June 20th, 2010 at 5:25 PM by tonyr14
Category: WOD

WOD:

1 RM Clean & Jerk

5-3-2-1-1-1

Followed by…

1 Mile Run TT

Run/Walk 1 Mile AQAP For Time.

—— Development Program ——
** This is for the members in this month’s program only.

1 Mile Run TT

Run/Walk 1 Mile AQAP For Time.

Followed by…

3 Rounds For Time:

“AB Shredder”

 

“You can’t let praise or criticism get to you. It’s a weakness to get caught up in either one.” – John Wooden