Workout of the Day

Saturday 07/14/12

Happy Birthday David K.!

In teams of 4:
2 pair going at a time
50 burpees while partner holds barbell in rack position 95m/65w
50 SDHP while partner holds plank position
Pair runs a 400m run

-Following the run, the other 2 teammates complete the same sequence
-Each teammate must complete the 50 burpees, 50 SDHP, and 400m run
-Movement stops if barbell or plank is broken (both hands must be on the floor)

 

 

Workout of the Day

Friday 04/27/12

Warm-Up:
400m Run
3 rounds:
10 KB Swings
10 Goblet Squats
10 Bar Swings
10 Pass Thrus

5:00 Double Under Work

then,

4 rounds for max reps:
:30 Power Snatch 75m/45w
:30 Rest
:30 SDHP 75m/45w
:30 Rest
:30 Burpees
:30 Rest

*Post total reps and loads to comments
*NOTE: Please do not drop the bar during this WOD!
*Unloaded barbell begins/ends just below the knee

Prepare to be inspired!

Seth tire jumpin'


Workout of the Day

Tuesday 04/03/12

Just a reminder, 6:30pm class will be held at Lukes Locker in Colleyville. If the weather does not hold up we will have an instructed class at the gym.

Warm-Up (at gym): 3 rounds:
10 DB Renegade Rows
10 DB Thrusters
10 Sit-Ups
10 Box Jumps

WOD:
In teams of 2:
AMRAP 15:00
10 OH KB Lunges
10 SDHP
10 KB Swings
200m Run
*While one partner is completing the cycle the other is holding a static squat
*10 burpee penalty for both partners if KB is dropped during the excercises (not run).

 

Workout of the Day

Wednesday 12/28/11

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Workout of the Day

Saturday 10/22/11

Happy Saturday!

Update on the new gym: We were inspected Friday and were given the OK to move equipment in we just can’t “occupy” the new space until re-inspection Monday. We wll be moving the pull-up cage, mats, GHD’s, rowers, and furniture Saturday at 10am following our regularly scheduled class. All help is greatly appreciated during this exciting time! Our first “official” work-out will be Saturday, October 29th. More details to come: 3rd Annual Halloween Helen!

In teams of 2:
100 SDHP
-on every minute each partner must complete 7 burpees

*Post time to comments