Look at that Extension!! Excellent technique Brian! He must have some good coaches..
Attention: The Gym Will Be Closed on Monday for Labor Day! Enjoy the Holiday!
WOD
21 Deadlifts (245/155)
5 Rounds of ‘Cindy’
5 Pullups
10 Pushups
15 Squats
Run 800
25 Wall balls (20/10 lbs)
Out of town workout
6 rounds:
Run 800
Rest as long as it takes you to run the 800
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Posted by Josh Dempsey on September 3, 2010 at 12:00 am | No comments
Attention: The Gym Will Be Closed on Monday for Labor Day! Enjoy the Holiday!
WOD
“Helen”
3 Rounds
Run 400
21 KB Swings (52/35 lbs)
12 Pull ups
Out of town workout
3 Rounds
Run 400 meters
21 Overhead Squats*
12 Handstand Push Ups
*Use a broomstick, jump rope, PVC, get creative..
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Posted by Josh Dempsey on September 2, 2010 at 12:00 am | No comments
Attention: The Gym Will Be Closed on Monday for Labor Day! Enjoy the Holiday!
Posted by Josh Dempsey on September 1, 2010 at 12:00 am | No comments
Posted by Josh Dempsey on August 31, 2010 at 12:00 am | No comments
Kelly Starrett Daily Mobility WOD
WOD
Tabata Pullups
Tabata Squats
Run 800
Tabata Kettlebell Swings (52/35 lbs)
Tabata Burpees
Score is lowest number of reps
Out of town workout
2 Rounds
Sprint 40 yards
Sprint 60 yards
Sprint 80 yards
Sprint 100 yards
rest 30 seconds between sprints, 2 minutes between rounds
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Posted by Josh Dempsey on August 30, 2010 at 12:00 am | No comments
Posted by Josh Dempsey on August 27, 2010 at 12:00 am | No comments
WOD
Partner Workout, only one person can be working at a time.
10 rounds:
10 power snatches (95/65 lbs)
15 pull-ups
20 thrusters (95/65 lbs)
Out of town workout
Max Push Ups in 2 minutes
Rest 1 minute
Max Squats in 2 minutes
Rest 1 minute
Max Box Jumps in 2 minutes
Rest 1 minute
Max Burpees in 2 minutes
Rest 1 minute
Max Sit Ups in 2 minutes
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Posted by Josh Dempsey on August 26, 2010 at 12:00 am | No comments
WOD
9 Sumo Deadlift High Pulls (115/75 lbs)
21 Ring Dips
Run 400
15 Sumo Deadlift High Pulls (115/75 lbs)
15 Ring Dips
Run 400
21 Sumo Deadlift High Pulls (115/75 lbs)
9 Ring Dips
Run 400
Out of town workout
9 Clapping Push Ups
21 Jump Squats
Run 400
15 Clapping Push Ups
15 Jump Squats
Run 400
21 Clapping Push Ups
9 Jump Squats
Run 400
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Posted by Josh Dempsey on August 25, 2010 at 12:00 am | No comments
WOD
Back Squat
5-4-3-2-1
Then
100 Double Unders
75 Sit ups
50 Pushups
25 Pullups
Out of town workout
Walking Lunges, 400 meters
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Posted by Josh Dempsey on August 24, 2010 at 12:00 am | No comments
Food For Thought: Meat-Based Diet Made Us Smarter - NPR
WOD
30-25-20-15-10
Hang Power Cleans (95/65 lbs)
Burpees
Out of town workout
5 rounds
15 Handstand Push Ups
30 pushups
40 situps
50 squats
rest 3 minutes
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Posted by Josh Dempsey on August 23, 2010 at 12:00 am | 1 comment
