The Lord's Day

A day of rest.

This is the last WOD Post on the blog. I hope those of you who used this blog found it useful as a resource. I will miss it and all of you who participated here. See ya!

"No Excuses!"

All you need to say is 'Yes' or 'No'; anything beyond this comes from the evil one...Mathew 5:37 

No WOD

No WOD

5K Run

NO WOD here tomorrow.

400 m Walking Lunges

FOr 03.24.11

I can already hear the moanin' and whinin'. But, before it gets too loud, we haven't done this workout since July of '09.

***Today's workout will be at the Calvin Track.

Rest Day

Have a good day off.

***Tomorrow's workout will be at the Calvin Track right after kid drop-off

Amateur Fight Night

For 03.22.11

4 rounds for time of:

200 m Sprint
15 Sprawls w/1-2 Punch
15 Sit Ups
15 Squats
15 KBS

Root Canal

For 03.21.11

10 Deadlifts (Bodyweight)
20 Box Jumps
10 Power Cleans (95#)
10 Ball Slams (25#)
10 Thrusters (95#)

The Lord's Day

A day of rest.

OHS Max/Technique

3-2-2-1-1-1

1 1/2 mile Row

Ring Dip/Push Up

For 03.17.11

5 rounds for time of:

10 Ring Dips
15 Push Ups

HAPPY ST PATRICKS DAY!

Rest Day

Have a good day off.

Training Day

For 03.15.11

***NO AM workout here today

AMRAP in 15 min of:

250 m Row
25 Push Ups

Push Jerk/Pull Ups

For 03.14.11

5 rounds for time of:

6 Push Jerks (155/115)
12 Pull Ups

***NO AM workout tomorrow.

The Lord's Day

A day of rest.

**Don't forget, it's Daylight Savings.

Shoulder Press Max

3-2-2-1-1-1

5K Run

Too Tired

For 03.10.11

5 rds for time of:

50' Tire Flips
100 m Sprint
10 KBS
10 Tire Sledges

Rest Day

Have a good day off.

Helen

For 03.08.11


3 rounds for time of:

400 m Sprint
21 KBS
12 Pull Ups

Hellfrandi

For 03.07.11

400 m Sprint
21 KBS
21 Pull Ups
21 Thrusters (95/65)
21 Pull Ups
21 Deadlifts (225/185)
21 Push Press (95/65)

The Lord's Day

A day of rest.

Weighted Burpees

100 reps for time:


(45/20# Dumbells or KBS)

With weights in the hands, drop and do a push up. Bring feet in and do a deadlift, that’s one rep. No jump.

2K Row

DC WOD2

For 03.03.11

On the min for 30 min of:

3 Supermans (Back Ext)
6 Squats
9 Sit Ups

Rest Day

Have a good day off.