WOD - 12/18/08
Posted on December 18th, 2008 by Jamee
7 rounds for time:
7 - 40lb dumbbell thruster right arm
7 - 40lb dumbbell thruster left arm
15 - push-ups
Filed under: WOD | 2 Comments »
WOD - 12/17/08
Posted on December 17th, 2008 by Jamee
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments.
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WOD - 12/16/08
Posted on December 16th, 2008 by Jamee
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
If you’re not sure about how to do the split jerk. Check out this video.
Filed under: WOD | 2 Comments »
WOD - 12/15/08
Posted on December 15th, 2008 by Jamee
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Post time to comments.
Filed under: Video, WOD | 2 Comments »
WOD - 12/12/08
Posted on December 12th, 2008 by Jamee
Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments.
Filed under: WOD | 1 Comment »
Keith’s Open Gym on Saturday
Posted on December 11th, 2008 by Keith
I will be in at the gym on Saturday at 2:15 PM for a late workout. Hope to see you there. We will be doing a special and important WOD that day.
Deputy John Monego died in the line of duty 10 years ago today in Dublin. John was survived by his wife Tammy and his son Dominic, who is now 12 years old. How he died was very tragic and has affected many lives. You can view the details of his death here. There are some very touching comments on his memorial page.
I would like to dedicate this new workout in John’s memory.
JOHN
Complete as many rounds as you can in twenty minutes of:
run 400 meters
10 pullups
10 burpees
10 knees to elbows
Filed under: Announcements, WOD | No Comments »
WOD - 12/11/08
Posted on December 11th, 2008 by Jamee
NASTY GIRLS
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Substitutes:
Pull-ups and dips for muscle-ups.
FOR THOSE OF YOU WHO HAVE NEVER SEEN THE ORIGINAL NASTY GIRLS VIDEO. Check this out.
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WOD - 12/10/08
Posted on December 10th, 2008 by Jamee
FREDDIE’S REVENGE
5 rounds for time:
5 - 185 lb shoulder or push press (whatever it takes to get the weight up and locked out)
10 Burpees
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WOD - 12/09/08
Posted on December 9th, 2008 by Jamee
ANNIE
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Substitutes:
Tuck jumps for double unders.
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WOD - 12/08/08
Posted on December 8th, 2008 by Jamee
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
————————–
Why a Big High Rep Clean and Jerk?
Of the ten general physical skills (cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility,balance, and accuracy) the high rep clean and jerk is the only single exercise protocol we know of that can substantially increase all ten!
That the world’s greatest developer of power and speed isn’t traditionally practiced at higher reps is a shortcoming that cannot be logically explained.
– July 2003 The Journal, Greg Glassman
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