Browsing articles from "November, 2011"

G.I. Jane

Nov 30, 2011   //   by Paul Siegel   //   WOD  //  3 Comments

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Front Squat1RM/”D.T.”

Nov 30, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

Front Squat 1 Rep Max

 

“D.T.”
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
With 155/110lbs.

Rest Day

Nov 29, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

Rest Day

Rest Day

Nov 29, 2011   //   by Paul Siegel   //   Home Brews, WOD  //  1 Comment

Rest Day

or

“Tabata”

Row

Push Press, 75lbs.

K-Swing, 53lbs.

K-2-E

 

“Nutts”

Nov 28, 2011   //   by Chace Wheaton   //   WOD  //  2 Comments

Lt. Andrew Nuttall

For Time:
10 Handstand Push-ups
20 Deadlifts, 250/175lbs.
25 Box jumps, 30/24″
50 Pull-ups
100 Wall Balls
200 Double Unders
400m. Run With a 45/25lb. Plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Box Jumps/Run/Swings

Nov 28, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

4 Rounds of:
200m. Run
14 KB Swings, 70/55lbs.
11 Box Jumps, 30/24″

HSWalk/ Unbroken

Nov 27, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

15 min Handstand Walk

3 Rounds of:
30 Unbroken Wall Ball Shots, 12ft. Target
Rest as needed

Rest 10 Min.

10 Unbroken Cleans for Max Weight

Michael

Nov 26, 2011   //   by Paul Siegel   //   WOD  //  Comments Off

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

BS/Snatch/Toes2Bar

Nov 26, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

Backsquat 3×2

21-15-9 of:
Power Snatch, 115/80lbs.
Toes To Bar

Rest Day

Nov 25, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

Rest Day

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