October 1 WOD

Part 1
3 rounds
10 pull ups
5 push ups
10 sit ups
10 back ext
5 squats

Part 2
3 sets of 5 Back Squat work into the 5 sets by starting low and count your three when you reach a good starting weight.

Part 3
3 rounds
2 laps around 87 and 89 3 around 88
15 burpees

WOD Sept 28

Part 1
10 pull ups
10 push ups
10 sit ups
10 back ext
10 squats

Part 2

Three rounds of 1 min each

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

 1 min rest 

Do each excercise for 1 minute then move to next no break till end when you get 1 minute then repeat

Workout of the Day, September 22, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.

Part 1

3 Rounds

10 pull ups
15 squats
10 back ext

Part 2

10 Rounds

Run
15 Push ups
15 Sit ups

Run is once around 87 and 89, twice around 88.

Stretch shoulders, chest and calves after. Lota water. Yaaaa

Workout of the Day September 15, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Do the couch after part 1.


Part 1

3 Rounds

15 push ups
10 sit ups
15 squats
10 back ext

Part 2

Back Squat

5-5-3-3-1

Part 3

10 Minutes

Run
12 wall balls
12 Ring Rows

You can do pul ups instead of ring rows, if you can do them unbroken in each set.
For the run, once around 87 and 89 and twicw around 88.

Workout of the Day, August 12 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Do the couch after part 1.


Part 1

3 Rounds

10 pull ups
15 push ups
10 sit ups
15 squats
10 back ext

Part 2

21 Weighted Squats
Run
15 Weighted Squats
Run
9 Weighted Squats

The weighted squats can be done in any fashion. You can back squat after taking the bar out of the rack; you can back squat after taking the bar from the floor and put it on  your back; you can hold onto dumbells in each hand and squat; you can take a kettle bell and hold it in front and do goblet squats. I'm sure you get the idea.

For the runs, 87 and 89 twice around, 88 3 times around.

Stretch after and consume water.

Workout of the Day, September 7 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Consider couch after.

There's only the one part today, so please make sure you are warm and ready to do the work. Cut rounds or reps to fit you.


10 Rounds

5 Pull ups
10 push ups
10 sit ups
10 squats



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I'm Batman.

Workout of the Day September 4, 2013

Warm up goood up with butts and bears followed by head to toe. Lot to do, so move with purpose. Part 3 is 16 minutes

Part 1

2 Rounds
10 pull ups

10 push ups
10 sit ups
10 squats

10 back ext

 

Part 2

 

5 Rounds

1 shoulder press + 2 push press

 

Part 3

 

On air

Tabata on Air

Sled Drag

Tire flip

Ketle bell swings

Step ups with a sand bag

These are 8 rounds of 20 on 10 off, do all 8 rounds of one movement before switching. Do it on air. Remember to fill out a BA log post. Yaaaa.

2-3 plates on the sled