Warm up:
Group Push-ups
WOD:
5 Push Press
7 Knees to Elbows
10 Burpees
Sunday, January 10, 2010
Murph
One Mile Run
100 Pull-ups
200 Push-ups
300 Squats
One Mile Run
Partition the Pull-ups, Push-ups, and Squats as needed.
If you have a 20# weight vest, wear it!
Congratulations to everyone who participated in todays workout. It was a tremendous effort to complete the activity. Thanks Alan for driving to Telluride and supplying the weight vests for todays workout.
300 Reps for Justin
300
25 Pull-ups
50 Dead-lifts (95#/135#)
50 Pull-ups
50 Box Jumps
50 Floor Wipers (95#/135#)
50 One arm Clean and Press (30#/20#)
25 Pull-ups
Monday, January 4, 2010
Winter Break Gymnastics
5 Rounds for time of:
Weighted Lunges
Inch Worm Push-ups
Weight Pushes
Frog Hops
5 Pull-up/Pull-overs
5 Stalder-ups
10 Hanging Sit-ups
Captain Snow Beard
Congratulations to Daniel Murray for taking 2nd place in the Wilson Loop 1K Sprint.
Yeah Daniel! Way to go!
Every Minute Counts
With a continuously running clock do:
One Front Squat the first minute...
Two Pull-ups the second minute...
Three Front Squats the third minute...
Four Pull-ups the fourth minute...
and continue till Fifteen Front Squats at the fifteenth minute
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