Hey brandon and john,
How goes you? Hows the gym?
It is the end of our fourth week, i think and all is going well. The Pt is going great. It is all crossfit work outs. As fun as they are man they still are tough. So other than being a little sore after the workout all [...]

WOD – Friday 7-31-09

July 31st, 2009

1 round for time:
- 2000 meter row
- 1 mile run (1600 meters)
Getting There Level
1 round for time:
-2000 meter row
- 1/2 mile  run (800 meters)
Rookie Level
1 round for time:
- 1000 meter row
- 1/4 mile run (400 meters)
A diddy on POSE running…

WOD – Thursday 7-30-09

July 30th, 2009

Practice handstands
When handstand practice is over…
5 sets, 5 reps, 3-5 min rests, doing super-sets:
- bench press
- barbell row
Getting There Level
Practice handstands
When handstand practice is over…
4 sets, 5 reps, 3-5 min rests, doing super-sets:
- bench press
- barbell row
Rookie Level
Practice handstands or headstands
When handstand/headstand practice is over…
3 sets, 5 reps, 3-5 minute rests, doing super-sets:
- bench press
- [...]

WOD – Wednesday 7-29-09

July 29th, 2009

Guys use 20# MB, girls use 14# MB, 1 round for time:
- jump rope: 400 jumps
- 8 get-ups with MB
- jump rope: 300 jumps
- 16 get-ups with MB 
- jump rope: 200 jumps
- 24 get-ups with MB
- jump rope: 100 jumps
- 32 get-ups with MB
Getting There Level
- jump rope: 300 jumps
- 8 get-ups with MB
- jump rope: [...]

WOD – Tuesday 7-28-09

July 28th, 2009

Don’t put barbell on the ground until each round is done, guys use 105#, girls use 75#, 4 rounds, rest 4 minutes between rounds:
- 10 hang cleans
- 10 presses
- 10 front squats
- 10 push presses
- 10 back squats
- 10 jerks
 
Getting There Level
Same directions, but guys use 95#, girls use 65#:
- 6 hang cleans
- 6 presses
- 6 front squats
- 6 push presses
- 6 [...]

WOD – Monday 7-27-09

July 27th, 2009

5 rounds, not timed:
- muscle-ups to failure
- rest
- 13 30′ box jumps
- rest
Getting There Level
4 rounds, not timed:
- jumping muscle-ups to failure, bottom of ring at chin height
- rest
- 13 20″ box jumps
- rest
Rookie Level
3 rounds, not timed:
- 10 standing muscle-ups
- rest
- 13 10″ box jumps
- rest
This is how an NFL wide receiver can jump!

WOD – Friday 7-24-09

July 24th, 2009

Continuous for 5 minutes, 4 rounds:
- Getups with .25 BW
Getting There Level
Continuous for 5 minutes, 3 rounds:
- Getups with .2 BW
Rookie Level
Continuous for 5 minutes, 2 rounds:
- Getups with .1 BW

“Karen” July 16, 2009

July 24th, 2009

WOD – Thursday 7-23-09

July 23rd, 2009

- 30 minutes of calisthenics
Getting There Level
- 20 minutes of calisthenics
Rookie Level
- 10 minutes of calisthenics

WOD – Wednesday 7-22-09

July 22nd, 2009

1 round for time:
- row 2000 meters
- 50 burpees
- 50 wallballs   guys 20#, girls 14#
Getting There Level
1 round for time:
- row 2000 meters
- 32 burpees
- 32 wallballs    guys 20#, girls 14#
Rookie Level
1 round for time:
- row 1000 meters
- 12 burpees
- 12 wallballs      guys 14#, girls 8#
Click here to read Robb Wolf’s article about post-workout meals which is [...]