Friday, August 31, 2012

Hang In There

For time:

800m Run
100 Hang Cleans (95/65)
800m Run

*Perform 2 Burpees every minute on the minute when doing Hang Cleans*


Vipers

For Time:

50 Squat Jumps
50 Windshield Wipers
50 Bodyweight Dead-lifts
50 Bicycles (2 fer 1's)
25 Double Squat Wall Ball Shots




Manic Metcon Monday

3 Rounds for time:

400m Run
5 Handstand Push-ups
10 Overhead Squats (95/65)
15 Knees to Elbows


Sunday, August 26, 2012

The Run Around

In groups of 4 or 5:

Run 800 meters around the block
 100 Burpees 
as your partners do Leap Frog Sandbag Throw (45/25)
Run 800 meters around block
200 Partner Wall Ball Shots
Run 800 meters around block
300 Air Squats 
as your partners do 10 Fence Jumps
Run 800 meters around block





5 Rep Jerk

15 Rounds for Weight: 

1 Power Clean
5 Push Jerks


Partners in the Park

With a partner for time: 

80 meters of Buddy Carry
100 Hamstring Push-ups
80 meters of Wheel Barrel Hops
100 Leg Throwdowns
80 meters of Leap Frog Burpees
100 Straddle Circles
80 meters of Handstand Walk
100 Swing Rows




Thursday, August 16, 2012

Sprint

40m Shuttle Sprint

10 lengths, 5 lengths, 9 lengths, 4 lenghts, 8 lengths, 
3 lengths, 7 lengths, 2 lengths, 6 lengths, 1 length




5 Rounds for Time:

6 Deadlifts (225/155)
12 Ring Dips
24 Double Unders


Somewhat Strange

5 Rounds for Time:

600m Run (double hill climb)
11 Pull-ups with Kettlebell (53/35)
11 Walking Lunges with Kettlebell (53/35)
11 Thrusters (53/35)



Tuesday, August 14, 2012

Workout and Paleo Pot Luck at 10,000 Feet

Tabata Style WOD
Brunch at the Roufa's House above Telluride





Friday Challenge

2 Rounds for Time

800m Run
50 Overhead Squats (45/35)
40 Push-ups
30 Pull-ups
20 Wall Ball Shots
10 Tire Flips




Burpee Ball Crusher

10 Rounds of:

1 Minute AMRAP: 5 Wall Balls  and 5 Burpees
1 Minute of Rest



Thursday, August 9, 2012

Annie

Happy Birthday Annie Carlson

50-40-3-20-10

Double Unders
Ab Mat Sit-ups





Abs of Steel

Kevin "Cannonball"Jones


Kevin Jones will be gone during the month of August as he travels around Eastern Europe with the CNR Circus as the cannonball man. Kevin will take one 120 pound shot to the stomach every Friday and Saturday night during second intermission of the four part super circus series. Good Luck! We hope all of those toes to bar exercises and ab mat sit-ups will pay off. Don't forget to engage your core!

On The Minute Cleans

Every minute on the minute for 20 minutes perform: 

4 Med Ball Cleans (30/20) on even minutes
2 Squat Cleans (3/4 Bodyweight) on odd minutes



Speed Work, Lightening Dodge

For time:

50 Wall Ball Shots
50 Double Unders
Run 1.5 miles on VF
50 Air Squats
50 Burpees
Run 1.5 miles back to gym
50 Sit-ups
50 Walking Lunges




Elizabeth

21-15-9

Squat Cleans (135/95)
Ring Dips