Five rounds for time of: Run 200 meters 7 Muscle-ups Run 200 meters 7 Handstand push-ups Run 200 meters 30 second L-sit hold Run 200 meters 20 One legged squats Post time to comments.
Filed under: Uncategorized | 5 Comments »
October 21st, 2011
Posted on October 20, 2011 by thevales
Run 1 mile for time Rest precisely 3 minutes Perform a max rep set of press, 105#/70# Rest precisely 2 minutes Complete as many box jumps in 1 minute as possible, 24″/20″ Rest precisely 1 minute Perform a max set of consecutive Wall ball shots Post mile time, press reps, box jump reps and wall [...]
Filed under: Uncategorized | 6 Comments »
October 20th, 2011
Posted on October 19, 2011 by thevales
Five rounds for time of: 155 pound Squat clean, 7 reps 14 Kettlebell swings, 1.5 pood Post time to comments.
Filed under: Uncategorized | 7 Comments »
October 18th, 2011
Posted on October 18, 2011 by thevales
Cold Season Part 1: Why? Cold season is upon us. I have heard of numerous people (myself included) already struggling with head colds. We are going to take a few blog posts over the next couple weeks and figure out some ways to boost our immunity. Today, however, we are going to take a moment [...]
Filed under: Power Lifts | Tagged: Deadlift | 13 Comments »
October 18th, 2011
Posted on October 17, 2011 by thevales
Five rounds for time of: Run 200 meters 20 Pull-ups Run 200 meters 20 Push-ups Run 200 meters 20 Sit-ups Run 200 meters 20 Squats Post time to comments.
Filed under: Uncategorized | 15 Comments »
October 17th, 2011
Posted on October 16, 2011 by thevales
“Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to here.
Filed under: Girl WODs | Tagged: Diane | 11 Comments »
Pumpkin Ice Cream 2.0
Posted on October 15, 2011 by andreachristinestein
I know, I know, more pumpkin recipes. So annoying. I agree. I would say this is my last pumpkin recipe of the season, however I just made a pumpkin chili that was delicious, so we may see more in the future. This recipe is an update from last year’s version, both are equally good. Last [...]
Filed under: Uncategorized | 4 Comments »
October 14th, 2011
Posted on October 14, 2011 by thevales
Complete as many rounds in 30 minutes as you can of: Run 400 meters 10 L-Pull-ups 15 Back Extension with 25 pound plate 20 Sit-ups with 25 pound plate Post time to comments.
Filed under: Uncategorized | 2 Comments »
October 14th, 2011
Posted on October 13, 2011 by thevales
Recovery Part 4: Quantifying Recovery We are big on tracking our fitness. We like statistics. Cold hard data to back our claims that we are the fittest we have ever been. This is quite easy to do with our WODs. Did you go faster? Did you get more rounds done? Did you lift more? If [...]
Filed under: Uncategorized | 7 Comments »
October 13th, 2011
Posted on October 12, 2011 by thevales
Front squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments.
Filed under: Olympic Lifts | Tagged: Front squat | 4 Comments »
