“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a [...]

“Fight Gone Bad” WB SDHP BJ PP ROW 38 20 23 16 15 23 16 21 13 13 23 17 15 16 15 Total: 284 (PR by 24) Will hit this one first, and boy is he a hard act to follow. He really did put on a show banging out 335!!! I really pushed [...]

When Cindy and I were working out on December 15, Tallulah decided to join in on the action with a little power rowing: Watching Tallulah and Odin get involved in the workouts and follow the example Cindy and I are setting is really just a reward in and of itself. Kudos to Cindy for a [...]

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps CFWUx2 I thought I knew what DOMS was before today.  My trapeziuses are so sore that I can barely lift my arms overhead, and turning my head is questionable.  The culprit is clearly the 95 pound thruster /  hang power clean / sumo [...]

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps I am weak in the shoulders! Need to work on strengthen my shoulders and chest. Fun time working it in the garage – not cold if you have the right gear. SP = 70, 75, 80f, 80f, 80f PP = 95 X 3, [...]

Image via Wikipedia “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Cindy and I did this one together, up and back, up and back on the driveway.  That elevation change (40 feet) gets to be a challenge on the way out, especially on the final round. I totally paced [...]

WOD – as many rounds in 20 minutes of: 65lb Thrusters x 5 65lb Hang Clean x 7 65lb SDHP x 10 11 rounds with 40 seconds to go – last ass couldn’t put in another round!!! Maybe next time!

Image via Wikipedia Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps CFWUx3 13 rounds, plus 5 Thrusters. This WOD was murder on me.  Diet yet again was killing me, totally bonked in the middle of this [...]

Image via Wikipedia “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Never got around to the back squat WOD. James was around for this one, so we hit it together. As rx’d: 17:48 (PR) Pullups were really good early on, and really bad later on.  First two sets were 25, 17, which [...]

Image via Wikipedia “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Holiday hecticness, was a day late and presumably a dollar short on getting this WOD going. All of the snow that fell earlier in the week has transformed itself into a giant pile of slush [...]