WOD 8/2/13

Warmups as usual, then

5 Rounds for time:

Walking Lunge 20 Yards

15 Pushups

15 Situps

Post time to comments.

Notice how Nicole's squat form is perfect, which allows her to stabilze 75% of her bodyweight overhead, while Glover is only holding less than half his weight overhead, but his sloppy form makes it much harder.

WOD 7/31/13

A great big "HEY THERE" to our blog followers in Russia, China, and Australia. If you cats are ever in the U.S., look us up.

Down to business. :)

Warmups as normal, then:

3 Rounds for time:

400m Run

30 Squats

20 Pushups

Finish with  4 minute Old World Squat hold and PNF hamstring stretch.

Post time to comments.

WOD 7/29/13

It's going to be a nice day, so let's run.

First, warmups as normal, then a 2 part workout.

Part 1: Slow pushups, 5x5
Each rep takes 6 seconds, 2 going down, 1 second hold, 2 going up, 1 second hold. 60 seconds rest between sets.

Part 2: 400m Run x 4 Rounds

Post your slowest round to comments.

I keep hearing that girls aren't supposed to be strong. These ladies disagree.

WOD 7/26/13

Howdy-Ho, folks. Time for some mental toughness training. :)

Warmups as usual, with a little frog stand practice.

Workout:

For time:

Sprint 50m

20 Pushups

20 Squats

20 Situps

Sprint 100m

15 Pushups

15 Squats

15 Situps

Sprint 150m

10 Pushups

10 Squats

10 Situps

Sprint 200m

5 Pushups

5 Squats

5 Situps

We'll all be doing this together, as a group. Should be both chaotic and fun :)

Post time to comments.

Notice Nicole's squat mechanics that allow her to maintain a large weight overhead. When she fails, it's not her squat that fails, even at 123lbs.

WOD 7/24/13

All right folks, let's try this again. I'll be there, promise. :)

Warmups as usual, then......

"Friday Night Lights"

(Opener)

1 minute Pushups for reps

1 minute Squats for reps

30 seconds rest

(Ballad)

1 minute Tire Jumps for reps

1 minute Walking Lunges for reps

30 seconds rest

(Closer)

400m flat-out run

Post reps and run time to comments.

Here's another one from the Kavadlo brothers:

WOD 7/22/13

New week, new awesome effort. Bring friends. :)

Warmups as usual, then......

"Friday Night Lights"

(Opener)

1 minute Pushups for reps

1 minute Squats for reps

30 seconds rest

(Ballad)

1 minute Tire Jumps for reps

1 minute Walking Lunges for reps

30 seconds rest

(Closer)

400m flat-out run

Post reps and run time to comments.

Who says bodyweight workouts don't make you strong? These two brothers train only with bodyweight. Check them out. :)

WOD 7/

Sorry, the numbers on my computer aren't working. Weird.

Warmups: Group jog and static holds
Skill work: Burpees(you knew they were coming) :)

Workout:
7 Minutes of burpees

Afterward, Old World Squat work.

Post reps to comments.