Thursday 9-2-10

For time:
100 Wallballs (20 or 18#/ 12#)
100 KB Swings (1.5 pood/ 1 pood)
100 Burpees
200 SDHP
4 Person Team (reps will be adjusted for 2 or 3 person teams).
Only one person working at a time.
This was our final WOD at the Texas Throwdown. By far the most difficult. ENJOY!
Maybe afterwards we can all go get a smoothie!
[...]

Tuesday 8-31-10

15 Box squats (M 30/35/45#  W 15/20/25#)
25 Sit ups
x5
Rest 3-4 minutes between efforts.
Today we’ll take time for a MOBILITY WOD. Check out KStar’s video blog and find out which tight muscles are hindering your performance.

Monday 8-30-10

For time:
10 KBS
Run 3 laps
20 KBS
Run 2 laps
30 KBS
Run 1 lap

Time heals all wounds, unless you pick at them. -Shaun Alexander

Thursday 8-26-10

In groups of 3:
50-40-30-20-10
Virtual shoveling
Push ups
Rest
Homo sapiens, the only creature endowed with reason, is also the only creature to pin its existence on things unreasonable. -Henri Bergson

Tuesday 8-24-10

60s on/ 60s off
Burpees
KBS
Box jumps (or step ups)
One arm snatch (alternating)
x4

Somebody may beat me, but they are going to have to bleed to do it. -Steve Prefontaine

Monday 8-23-10

Deadlift 5-5-3-3-1-1
Guys-
135-155-185-205-225-?
Girls-
75-85-95-105-135-?
55-65-75-85-95-?
We don’t receive wisdom; we must discover it for ourselves after a journey that no one can take for us or spare us. -Marcel Proust

Thursday 8-19-10

25 Burpees
Then immediately into-
5 RFT:
100 Rope jumps
Overhead walk, 50 yards
25 Sit ups
There is no substitute to learning to live in our bodies. All the tests and all the machines in the world will fail if we do not first become good animals. -George Sheehan

This Saturday- Free Workout/ Coffee Hangout!!

Tuesday 8-17-10

10 Rounds:
10 Body rows/pull ups
10 Push presses (W-15 to 25#/M-25 to 45#)
(Working with a partner: With a 1 min timer running, partner A will perform 10 body rows in the first minute then rest. Partner B will perform 10 body rows in the 2nd minute. After the 2nd minute is over partner [...]

Monday 8-16-10

200 m Walking lunge
Then perform:
5 Rounds of-
5 Bench dips
10 Bench squats
15 Bench push ups
We survived the Texas Throwdown on Sat! Team BFC (all of you reading this) will be doing a lot of different events in the future! We’ll have lots of options in the Fall/Winter to test out our fitness together!