10 August 2009

Evan Gay Swingin' the kettlebell American style

----------------------------------------------------------------------

10 August 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.


----------------------------------------------------------------------

Strength Work: Push Press - 85% 5x2


----------------------------------------------------------------------

9 August 2009

Marcos Morales is glowing

---------------------------------------------------------------------------

9 August 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.



---------------------------------------------------------------------------

Strength Work

3x3 Snatch (75%)


---------------------------------------------------------------------------

8 August 2009

Yes Ladies and Gents, we have a C2 Rower in Iraq!!! Much thanks to Mrs. Butler, our CO's wife!

---------------------------------------------------------------------------

8 August 2009

Deadlift 5-5-5-5-5 reps


---------------------------------------------------------------------------

Strength Work

Shoulder Press - Find 1RM


---------------------------------------------------------------------------

7 August 2009

Brian Collins - again (We need more people to send us pictures!!!)

---------------------------------------------------------------------------

7 August 2009

Rest Day





---------------------------------------------------------------------------

6 August 2009

Evan Gay and Lane Gonzales - Burpees Hurt

----------------------------------------------------------------------------

6 August 2009

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.


This WOD will be scaled as I doubt any of us will be able to do this many L-Pull ups for time effectively. Start with L-pull ups, then go to tuck pull ups. For rope climb, throw a towel over the pull up bar and alternate your hands. 1 pull counts for 1 foot of rope climbed.

----------------------------------------------------------------------------

Strength Work - Back Squat 5x2 (85% of max)

----------------------------------------------------------------------------

Why you need to exercise your glutes



----------------------------------------------------------------------------

5 August 09

Brian Collins after a fight gone bad. Actually just Fight Gone Bad.

------------------------------------------------------------------------

5 August 09

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

------------------------------------------------------------------------

Strength Work

Deadlift - 75% 3x3

------------------------------------------------------------------------

4 August 2009

Evan Gay

----------------------------------------------------------------------

4 August 2009

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

---------------------------------------------------------------------------

Strength Work

Clean & Jerk: Find your 1RM


---------------------------------------------------------------------------