Friday, October 24, 2014

Happy Birthday to Dave and Kylie today. Being you guys share a birthday, let's share in the fun. Let's add your ages together and you guys must complete one rope climb for every year of your "combined" age. Yes, Kylie we will put down the crash mat for you. (Plus, Dave is a 5:45am athlete so he has the advantage of going first, so Kylie will need to complete all remaining rope climbs once Dave is done.) Once fatigued, progression are OK!

Thursday, October 23, 2014

Friday, October 24, 2014

Good Luck tomorrow to Connie, Melissa M., Kerry, Marie, Nadia, Febie, Albert, Josh, Tank, and Teddy as they take on the 13-mile Spartan Beast in Winnsboro, SC.

Febie knocking out the SDHP!!
Arm/Leg Swings
5 Strict or Negative Chin-ups
2 rounds of:
10 Shoulder Dislocates
10 OHS
15 Sit-ups

MOD (15:00 CAP)
From the rack work on Push and/or Split

21-15-9 reps for time of:
OHS 95/63#
Rx+ = 115/73# or heavier

Wednesday, October 22, 2014

Thursday, October 23, 2014

Barbell FOR Boobs is approaching soon! Please sign up for a fundraising page and make sure you hit up all your friends and family. If you don't want to do a page please consider making a donation to one of the people that does have a page.

Simon ready to take on the WOD!
Arm/Leg Swings
5 Strict or Negative Chin-ups
2 Rounds of:
10 Push-ups
10 Wall Squats
20 DU or attempts

3 sets for max reps of Ring/Box Dips

3 RFT:
45 DU’S
30 Wall Balls 20/14#
15 Deadlifts 205/133#
Rx+ = 60 DU and 245/163#

Extra Work

Interval Row for total meters

9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
Men try for 400+ and Women try for 350+ each round