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14 Apr
by: Published in Uncategorized

WOD: Sprint: 5 rounds of:

30 seconds on / 30 second off:

Cal Row
Burpees
Toes To Bar (scale to Hanging Knee Raise)
Handstand Push Up (scale to HS Hold)

Rest 1 minute

For no measure

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The competition within…

This workout has no measure.  There is no way to update your facebook status with how you did.  You cannot explain to someone how quickly you did it.  There are no WODIFY leaderboards to observe.  Today is all about you.  Only you will know how hard you worked.  Only you will know how far you pushed it.  Only you will know that you left it all out there.

Show yourself up,

CG

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13 Apr
by: Published in Uncategorized

WOD 1: August Baseline 2012: For time:

25 Back Squats (95/65)
25 Front Squats (95/65)
20 Back Squats (95/65)
20 Front Squats (95/65)
15 Back Squats (95/65)
15 Front Squats (95/65)
10 Back Squats (95/65)
10 Front Squats (95/65)
5 Back Squats (95/65)
5 Front Squats (95/65)

5 Burpee penalty every time the bar is put down.

Last done August 30, 2012

WOD 2: August Baseline 2014: For time:

4 Back Rack Lunges (95/65)
4 Overhead Squats (95/65)
8 Back Rack Lunges (95/65)
8 Overhead Squats (95/65)
12 Back Rack Lunges (95/65)
12 Overhead Squats (95/65)
16 Back Rack Lunges (95/65)
16 Overhead Squats (95/65)
20 Back Rack Lunges (95/65)
20 Overhead Squats (95/65)

5 Burpee penalty every time the bar is put down.

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Very few of you are delighted…

The grand majority of you should be moderately concerned about this workout.  WOD 1 is a proven beast of a challenge that if you do not finish quickly, it will finish you quickly.  WOD 2 has been untested, but is a bit more dynamic all the way through.  With the greater focus on overhead movements we have had lately, WOD 2 should be a bit more forgiving to those who have been paying attention.

Italicizing for emphasis,

CG

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12 Apr
by: Published in Uncategorized

Team WOD 1: 3 rounds of:

200M Run
10 Back Squats (95/65)

3 rounds of:

200M Run
10 Front Squats (95/65)

3 rounds of:

200M Run
10 Plate Lunges (45/25)

Each partner does 3 rounds each time in an alternating fashion.

Team WOD 2:  3 rounds of:

200M Run
10 Back Squats (95/65)

3 rounds of:

200M Run
10 Front Squats (95/65)

3 rounds of:

200M Run
10 Overhead Squats (45/25)

Each partner does 3 rounds each time in an alternating fashion.

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We have done this one before…

The workout looked a little different, but the idea is the same:  One partner does one round, then the next person does a round.  Each person will run just over a mile and do just over 60/90 squats of various varieties and possibly some lunges.  I am just trying to refine the round and rep scheme while giving you guys some much needed outdoor time!

Enjoy,

CG

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