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Workout of the Day - Thursday, November 15

Warmup

3 rounds

Knees to elbows

Hollow hold

Squat

Push-up

 

WOD

Front squat 1-1-1-1-1-1-1 reps

 

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Workout of the Day - Tuesday, November 13

Warmup

3 rounds

Hollow hold

Handstand

Bar hang

Lunge

 

WOD

Wade - modified

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

 

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Mrs. Nevarez ahead of the group this morning on the first run. If I could ever find snow to be a cool sight in the morning, this would have been it. Still rather be 90 degrees though.

Workout of the Day - Monday, November 12

Warmup

 

WOD

21-15-9 reps for time of;

Overhead squat

Box jump

 

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Nick Bewick may have had the slowest time of the day, but in no way did he throw a hissy fit. I thought he had a great workout at 8:30 this morning.

Workout of the Day - Sunday, November 11

Warmup

3 rounds

Kip

Squat

Hollow rock

Handstand

 

WOD

8 rounds of:

:45 work/:15 rest

:30 work/:30 rest

:15 work/:15 rest

*alternate rounds between dumbbell snatch and burpee

**split into teams of two, one partner working for assigned time while the other rests, then switch.

 

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Crawford surprised us today and stopped in for the workout after running a half marathon earlier this morning. It sounds rough, and it is, but it's actually a really good way to recover from a race. Good to see you my man!

Workout of the Day - Friday, November 9

Warmup

3 rounds

Pistol

Plank

Jump rope

Kip

 

WOD

4 rounds for time of:

30 alternating lunges

30 GHD sit-ups

30 pull-ups

 

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Shaka showed good timing on thr GHD sit-up today.