I left the sound the way it was for a more realistic depiction of the workouts. Adding music is cool, but once in awhile we want to convey a fuller experience of the WODs.
Jul 312010
Jul 312010
Your choice of:
Run 5K (3.2 miles)
Or
Run 2 miles and Row 1000M and 20 burpees
Or
Run 1 mile and Row 2000M and 30 burpees
Beautiful morning to run!
All the different choices all finished about the same time. Almost everyone was on the mats at the end! Caught it in the highlight reel coming up.
Brian finished and then went back to Ilsebet to keep her company back in from the 5k. Now that’s the spirit!
Jul 302010
4 rounds for time of:
Run 400M
12 Overhead Squats
Post time and weight to comments!
Jul 292010
5 rounds
40 sec work/20 sec rest
Sand Bag DeadLifts (75lb)
Kb Swings
Walking Lunges with sandbag
(PM class did Squats)
(PM class did Squats)
Box Jumps
Cash out~ one full round of sit ups
This is a great protocol for strength! Just enough rest to keep on pushing!
Post your scale to comments.
Post your scale to comments.
Jul 282010
As many rounds as possible in 20 Minutes of:
10 Kb Swings
20 Pushups
10 SDHP
20 situps
10 Kb Clean and Press
What, no pullups today?!?!
Coach Cind programming – How did you like it?
News: All three Lithium Teams for the MudRun are FULL! You can still run with us – just sign up as an individual! Here
Jul 272010
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Post scale and times to comments!
Jul 262010
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Always a crowd pleaser!
Post time and scale to comments.
