Come and Get Some

Tuesday WOD -

5 rounds for time:

105lbs sand bag carry 50 yards
drop bag do 50 pushups
sprint back 50 yds
uneven 50 yd farmer walk (70lbs kb 53lbs KB) (sub Dumbells if needeed)
50 squats

switch hands per round on the farmer walks

here's a video of one of the best rock groups out right now, the black keys

Monday 6.30.08 WOD Da Bears!

Bear with a twist

10 rounds of 10 Bear cycles

1 Bear Cycle =
hang clean
push press
back squat
push press

you will do 10 cycles for time. rest 30 seconds between rounds.
while doing the 10 cycles the bar can never touch the ground

post your times for each round

June 28 WOD- FILTHY 50- aka ' the Gary Coleman'

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday Wod

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

'SISSY'

21-15-9
burpees w/ 25 lb dumbells
Ringdips
Situps
24" Box Jumps
For Time
Please no modifying

'Fran'

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Post time to comments

FRANNNNNNN suckas

Common Parlance

"The measure of a man is his unflappability"

He's not supposed to blow with the wind, he's supposed to be a source of strength and presence and depth and that's what women tend to count on from men. They want men to hold a space in which they can shine or move or play or radiate and if a man can't handle that then the woman is deeply disappointed because he' going to react and fight and argue.....

Replacement WOD

Here's what I'm doing today to make up for the absent minded Homer:

25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 total reps

For time.

Naylor, would you like to take over this week?

Saturday - 06212008

Berb's 5th and final WOD:

"Fight Gone Bad"
-Wall ball, reps
-Sumo deadlift high pull, reps
-Box Jumps, 20", reps
-Push press, 75lbs, reps
-Row, calories
*5 rounds
*1 minutes per exercise, repeat for 5 rounds.
*You may rest for 1 minute between rounds
*1 point per rep, w/ rower - 1 point per calorie


I don't have (1) wall ball, (2) adequate box, or (3) a rowing machine...so I'm thinking about subbing this, unless I can get some replacements for those 3 exercises...:

75lbx5
Thrusters
Push Press
SDHP
OH Squat
Bench

Max Reps; 1 minute per exercise

Berb, how much is the 20lb medicine ball there where you're at? Can someone ship me a table saw so I can max a box?

Website of the day: www.marksdailyapple.com

Good week Berb...next time be here to do the posting yourself. Berb laid on the box jumps this week!!!

Friday - 06202008

Here's Berb's 4th WOD:

"Michael"
-Run 800 meters
-50 back extensions
-50 sit ups
*3 rounds for time
*Substitutions for back extensions: good mornings, superman.