Excuses

We have the following announcement:
What ever you may have said or will say to squirm your way out of exercising will not hold water!

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Now playing: Hans Zimmer - A Way of Life
via FoxyTunes

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TGIF - So, Man your STATIONS!!!

Well once again waiting for the bell to toll on Friday’s workout and here it is: WOD  Stations everyone :

 Push-ups
 kb swings - left arm
 kb cleans - left arm
 kb swings - right arm
 kb cleans - right arm

Set-up:  Rotations x 5 Rotation 1: Station 1-5 x 50  Rotation 2:Station 1-5 x 40 Rotation 3:Station 1-5 x 30 Rotation 4:Station 1-5 x 20 Rotation 5:Station [...]

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Run Happy!

WOD:
Run 10k and post times.
What route did you travel today?
Foods eaten?
Drinks for hydration?
What did you do for recovery?
Have a Great Day!

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Kb and Pulls

WOD:
21, 15, 9
KB Snatches x 1.5 pood
Pull-ups x bw
For time.
Post loads and time.
Have a great day!
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Now playing: Erasure - Blue Savannah
via FoxyTunes

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Dead Lift City

WOD:
Deadlift   3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Supplies:

Chalk
Water
Towel
Barbell and Weights
Score Keeper (to keep you honest)

*Every set increase weight accordingly. Proper technique for the dead-lift is needed, and NO ROMANIAN dead-lifts!
Compare to 062307
Post Loads and times:

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DB Derby

WOD:
As many rounds as possible in 20 minutes.
DB Deadlifts    x   5
DB Hang power cleans   x   5
DB Thrusters   x   5
*Weight: 45#
You must complete the five rep’s of the dl’s, cleans and thrusters as one set.
Have fun and happy lifting!
*Always use the weight appropriate for you, especially if you’ve just started with CrossFit style workouts. 

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All out effort

WOD:
3 Rounds for time
25 Box jumps, 24″ box
400m run
250m row
50 pull-ups
Post time.
Have a great Tuesday!

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