Jerks with ropes...

We tried this with Nicki.... she isn't quite there yet. This is her goal for next month. ;)

WOD~
Push Jerks 3x3
Then...

30 Double Unders
30 Squat Cleans
30 Push Jerks
30 Double Unders

Post weights and times to comment.

Maxing out today!

Wallballs and chest throws pictured above.

WOD~
1 rep max HPS
Then...

5 rounds
1 min max push ups
1 min rest
1 min max pull ups
1 min rest

Post weight sets, as well as total push ups and pull up count to comments.

Grindy

Above are the over / unders from Saturday's team wod. Be ready! More outdoor fun tomorrow!

Tomorrow, meet at PD at noon for a wod. After the wod, join us at our house for a game (or 2 or 3 or...) of hoover ball and a cookout. Bring your swimsuit (if you'd like), a dish to pass, and your drink of choice!

Grindy is a combination of two infamous wods meshed together; Cindy and Grace. Cindy technically consists of AMRP20: 5 pull ups, 10 push ups, 15 squats whereas Grace is 30 clean and jerks for time.

WOD~ "Grindy"
10 clean and jerks (135/95#)
5 rds Cindy (one rd consists of 5 pull ups, 10 push ups, 15 squats)
10 clean and jerks (135/95#)
5 rds Cindy
10 clean and jerks (135/95#)
5 rds Cindy

Post weights and time to comments.

Team rowing competition

Above are the elevated pushups from Saturday's team wod.... stay tuned for more action shots! :)

Remember this week is a regular M, W, F 5:30 schedule followed by an additional wod on Saturday. Meet at PD at noon, then we will play hoover ball and have a cook out following the wod. Bring your swimsuit (if you'd like), a dish to pass, and your drink of choice!

WOD~ Rowing Competition
4 rounds:
500m row (person 1)
500m row (person 2)

**If numbers do not allow 2 person teams, we will adjust so that each team member must row 2,000m total.

Post total time to comments.

Michael

Pictures above are from a portion of Saturday's team wod. This part included 'tire flip in and out jumps'. Stay posted for more pictures from the other obstacles!

Remember this week is a regular M, W, F 5:30 schedule followed by an additional wod on Saturday. Meet at PD at noon, then we will play hoover ball and have a cook out following the wod. Bring your swimsuit (if you'd like), a dish to pass, and your drink of choice!

WOD~ "Michael"
3rds:
800m run
50 back extensions/supermen
50 ghd sit ups/ sit ups

Post time to comments.

NO PM CLASS ON FRIDAY!
However, meet us on Sat. at the PD for a fun team wod, 10am!
Be ready to get down and dirty!

SIGN UP AND JOIN US FOR OUR ANNUAL FIGHT GONE BAD FUNDRAISER! SEPTEMBER 25, 2010 AT 9 AM.

Last year we raised slightly over $2,000 and had 15 participants. Our hope is to double that amount this year! One wod for a great cause! Sign up now by registering at http://www.fgb5.org/ ~ our team name is "The Conviction". What are you waiting for?????

WOD~ AMRP15
10 Snatches
10 OHS
10 burpees

Post weight and time to comments.

Helen and presses

SIGN UP AND JOIN US FOR OUR ANNUAL FIGHT GONE BAD FUNDRAISER! SEPTEMBER 25, 2010 AT 9 AM.

Last year we raised slightly over $2,000 and had 15 participants. Our hope is to double that amount this year! One wod for a great cause! Sign up now by registering at http://www.fgb5.org/ ~ our team name is "The Conviction". What are you waiting for?????

WOD~

Shoulder Press 3x3
Then....

"Helen"
3 rounds:
400m run
21 kettlebell swings
12 pull ups

Post weight sets, time and weights to comments.

DT

SIGN UP AND JOIN US FOR OUR ANNUAL FIGHT GONE BAD FUNDRAISER! SEPTEMBER 25, 2010 AT 9 AM.

Last year we raised slightly over $2,000 and had 15 participants. Our hope is to double that amount this year! One wod for a great cause! Sign up now by registering at http://www.fgb5.org/ ~ our team name is "The Conviction". What are you waiting for?????

WOD~ "DT"
5 rounds:
12 deadlifts (155/ 110)
9 hang power cleans
6 push jerks

Post times and weights to comments.

kb ladder

SIGN UP AND JOIN US FOR OUR ANNUAL FIGHT GONE BAD FUNDRAISER! SEPTEMBER 25, 2010 AT 9 AM.

Last year we raised slightly over $2,000 and had 15 participants. Our hope is to double that amount this year! One wod for a great cause! Sign up now by registering at http://www.fgb5.org/ ~ our team name is "The Conviction". What are you waiting for?????


Wod~ KB Ladder
1-10-1
KB swing
SDHP
Push up

Post time and weights to comment.

Christine and Deads

BZ clears 55 inches on his box jump! Nice job!

DL 3x3

Then....

"Christine"
3rds:
500m row
12 bodyweight deadlifts
21 box jumps

Post time and weights to comments.

ANGIE

SIGN UP AND JOIN US FOR OUR ANNUAL FIGHT GONE BAD FUNDRAISER! SEPTEMBER 25, 2010 AT 9 AM.

Last year we raised slightly over $2,000 and had 15 participants. Our hope is to double that amount this year! One wod for a great cause! Sign up now by registering at www.fgb5.org ~ our team name is "The Conviction". What are you waiting for?????

WOD~ "Angie"
100 pull ups
100 push ups
100 sit ups
100 squats


You cannot progress to the next movement until all 100 are completed.


Post time to comments!

SPRINTS!

That's right! Paleo eating people! You need that protein, so eat your meat (and fish and nuts and veggies and fruit)!

Time to register for our annual FIGHT GONE BAD fundraiser! Such an excellent cause. To read more about it, register to participate (remember...everything can be scaled), or to make a donation, go to http://www.fgb5.org/ and type in "The Conviction" to become part of our team! Let's see if we can beat last year by participants and money raised!


WOD~ 10rds
100m sprints

Post time for each round to comments.

Jackie

WOD~ "Jackie"
1000m row
50 thrusters (45/33#)
30 pull ups

Post time and weights to comments.