Thursday, December 8, 2011
Hero WOD! “Santora”Three rounds for reps of:1min – Squat cleans (155/105)1min – 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep)1min – Deadlifts (245/175)1min – Burpees1min – Push Jerk (155/105) 1min – Rest U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out […]
Wednesday, December 7, 2011
For today’s WOD, feel free to challenge yourself with a heavier KB…70/53 maybe?? 🙂 Strength: 5×3 Shoulder Press WOD 21-15-9Wall Balls – 10ft target (20/14)Kettlebell Swings (53/35)Box Jumps (30/24) “Accepting oneself does not preclude an attempt to become better.” — Flannery O’Connor
Tuesday, December 6, 2011
Reminder, next Friday, December 16th, MHCF holiday party at Celebrity Lanes at Parker & Arapahoe, 6:30pm – 8pm-ish!Also, keep posting your times to comments… it’s great to see what everyone is accomplishing during these WODs! And a great way to track your times on benchmarks, like today’s Isabel! Strength: 5×5 Dynamic Deadlifts WOD “Isabel”30 Power […]
Monday, December 5, 2011
WOD10 Ground to Shoulder Stones (115/70)20 OHS (115/80)30 Pullups40 Situps50 Hang Cleans (95/65)40 Situps30 Pullups20 OHS (115/80)10 Ground to Shoulder Stones (115/70) “The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts.” — Bertrand Russell