Wall walks: 5 rounds – in a push-up position, place the soles of your feet on the wall. As you walk your hands towards the wall, walk your feet up the wall until you are in an inverted position. Hold for a 3 count, and walk back to original position. Do this 5 times. (sub for wall walks is a 30 second plank hold, 5 rounds)
5 rounds for time of:
15 overhead squats – 95# (65#)
15 burpees!!
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3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
good lookin out McCoy, and Pat…
Stache and I got in at thee last minute.
good lookin out McCoy, and Pat…
Stache and I got in at thee last minute.
good lookin out McCoy, and Pat…
Stache and I got in at thee last minute.
good lookin out McCoy, and Pat…
Stache and I got in at thee last minute.
good lookin out McCoy, and Pat…
Stache and I got in at thee last minute.
good lookin out McCoy, and Pat…
Stache and I got in at thee last minute.
Congrats to Cheryl for getting her first kipping pull-up yesterday! Nice!
Congrats to Cheryl for getting her first kipping pull-up yesterday! Nice!
Congrats to Cheryl for getting her first kipping pull-up yesterday! Nice!
Congrats to Cheryl for getting her first kipping pull-up yesterday! Nice!
Congrats to Cheryl for getting her first kipping pull-up yesterday! Nice!
Congrats to Cheryl for getting her first kipping pull-up yesterday! Nice!
Cheryl-
Nice job!
Oregon/Idaho WODs Announced
WOD 1
5 rounds for time (15 min cap):
1 15′ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)
WOD 2
3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps – 24″
WOD 3
For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
___________________________________________
PA/MD/DE Sectional WODs Announced
WOD 1 (Indoor)
As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)
* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk…)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.
WOD 2 (Outdoor)
In 10 minutes as many reps as possible of:
500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)
Note: “Nicole” style scoring, put the kettlebell down at any point and run 200m.
* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.
WOD 3 (Indoor)
As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)
Row 1000m – This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
* Double Unders – 2 Swings per jump, some jump ropes will be available, we recommend bringing your own rope to use.
* Wall Balls – Full depth hip crease below knee and entire ball must hit above 10’/8′ target line and hit the wall.
* Ring Push-ups (fixed height with bumper plate under athlete) chest to plate vest/chest must touch plate at the bottom and arms must be fully locked out before a knee can come down for rep to count. The rings must stay over the plate during the entire duration of the pushup for the rep to count (arm width does not matter, however the rings cannot go in front of or behind the plate).
* Pull-ups – Arms at full extension and chin must clear over the bar, touching the bar is no good, must be over the height of the bar for rep to count.
* Scoring on this event is on every rep after the 1k row
* Scaling is wearing no vest, score won’t count. Just need 1 rep with vest to be in contention.
Maria finds out what her WODs are for the Hawaii sectionals tomorrow…
Cheryl-
Nice job!
Oregon/Idaho WODs Announced
WOD 1
5 rounds for time (15 min cap):
1 15′ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)
WOD 2
3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps – 24″
WOD 3
For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
___________________________________________
PA/MD/DE Sectional WODs Announced
WOD 1 (Indoor)
As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)
* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk…)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.
WOD 2 (Outdoor)
In 10 minutes as many reps as possible of:
500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)
Note: “Nicole” style scoring, put the kettlebell down at any point and run 200m.
* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.
WOD 3 (Indoor)
As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)
Row 1000m – This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
* Double Unders – 2 Swings per jump, some jump ropes will be available, we recommend bringing your own rope to use.
* Wall Balls – Full depth hip crease below knee and entire ball must hit above 10’/8′ target line and hit the wall.
* Ring Push-ups (fixed height with bumper plate under athlete) chest to plate vest/chest must touch plate at the bottom and arms must be fully locked out before a knee can come down for rep to count. The rings must stay over the plate during the entire duration of the pushup for the rep to count (arm width does not matter, however the rings cannot go in front of or behind the plate).
* Pull-ups – Arms at full extension and chin must clear over the bar, touching the bar is no good, must be over the height of the bar for rep to count.
* Scoring on this event is on every rep after the 1k row
* Scaling is wearing no vest, score won’t count. Just need 1 rep with vest to be in contention.
Maria finds out what her WODs are for the Hawaii sectionals tomorrow…
Cheryl-
Nice job!
Oregon/Idaho WODs Announced
WOD 1
5 rounds for time (15 min cap):
1 15′ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)
WOD 2
3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps – 24″
WOD 3
For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
___________________________________________
PA/MD/DE Sectional WODs Announced
WOD 1 (Indoor)
As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)
* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk…)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.
WOD 2 (Outdoor)
In 10 minutes as many reps as possible of:
500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)
Note: “Nicole” style scoring, put the kettlebell down at any point and run 200m.
* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.
WOD 3 (Indoor)
As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)
Row 1000m – This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
* Double Unders – 2 Swings per jump, some jump ropes will be available, we recommend bringing your own rope to use.
* Wall Balls – Full depth hip crease below knee and entire ball must hit above 10’/8′ target line and hit the wall.
* Ring Push-ups (fixed height with bumper plate under athlete) chest to plate vest/chest must touch plate at the bottom and arms must be fully locked out before a knee can come down for rep to count. The rings must stay over the plate during the entire duration of the pushup for the rep to count (arm width does not matter, however the rings cannot go in front of or behind the plate).
* Pull-ups – Arms at full extension and chin must clear over the bar, touching the bar is no good, must be over the height of the bar for rep to count.
* Scoring on this event is on every rep after the 1k row
* Scaling is wearing no vest, score won’t count. Just need 1 rep with vest to be in contention.
Maria finds out what her WODs are for the Hawaii sectionals tomorrow…
Cheryl-
Nice job!
Oregon/Idaho WODs Announced
WOD 1
5 rounds for time (15 min cap):
1 15′ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)
WOD 2
3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps – 24″
WOD 3
For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
___________________________________________
PA/MD/DE Sectional WODs Announced
WOD 1 (Indoor)
As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)
* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk…)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.
WOD 2 (Outdoor)
In 10 minutes as many reps as possible of:
500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)
Note: “Nicole” style scoring, put the kettlebell down at any point and run 200m.
* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.
WOD 3 (Indoor)
As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)
Row 1000m – This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
* Double Unders – 2 Swings per jump, some jump ropes will be available, we recommend bringing your own rope to use.
* Wall Balls – Full depth hip crease below knee and entire ball must hit above 10’/8′ target line and hit the wall.
* Ring Push-ups (fixed height with bumper plate under athlete) chest to plate vest/chest must touch plate at the bottom and arms must be fully locked out before a knee can come down for rep to count. The rings must stay over the plate during the entire duration of the pushup for the rep to count (arm width does not matter, however the rings cannot go in front of or behind the plate).
* Pull-ups – Arms at full extension and chin must clear over the bar, touching the bar is no good, must be over the height of the bar for rep to count.
* Scoring on this event is on every rep after the 1k row
* Scaling is wearing no vest, score won’t count. Just need 1 rep with vest to be in contention.
Maria finds out what her WODs are for the Hawaii sectionals tomorrow…
Cheryl-
Nice job!
Oregon/Idaho WODs Announced
WOD 1
5 rounds for time (15 min cap):
1 15′ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)
WOD 2
3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps – 24″
WOD 3
For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
___________________________________________
PA/MD/DE Sectional WODs Announced
WOD 1 (Indoor)
As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)
* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk…)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.
WOD 2 (Outdoor)
In 10 minutes as many reps as possible of:
500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)
Note: “Nicole” style scoring, put the kettlebell down at any point and run 200m.
* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.
WOD 3 (Indoor)
As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)
Row 1000m – This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
* Double Unders – 2 Swings per jump, some jump ropes will be available, we recommend bringing your own rope to use.
* Wall Balls – Full depth hip crease below knee and entire ball must hit above 10’/8′ target line and hit the wall.
* Ring Push-ups (fixed height with bumper plate under athlete) chest to plate vest/chest must touch plate at the bottom and arms must be fully locked out before a knee can come down for rep to count. The rings must stay over the plate during the entire duration of the pushup for the rep to count (arm width does not matter, however the rings cannot go in front of or behind the plate).
* Pull-ups – Arms at full extension and chin must clear over the bar, touching the bar is no good, must be over the height of the bar for rep to count.
* Scoring on this event is on every rep after the 1k row
* Scaling is wearing no vest, score won’t count. Just need 1 rep with vest to be in contention.
Maria finds out what her WODs are for the Hawaii sectionals tomorrow…
Cheryl-
Nice job!
Oregon/Idaho WODs Announced
WOD 1
5 rounds for time (15 min cap):
1 15′ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)
WOD 2
3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps – 24″
WOD 3
For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
___________________________________________
PA/MD/DE Sectional WODs Announced
WOD 1 (Indoor)
As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)
* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk…)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.
WOD 2 (Outdoor)
In 10 minutes as many reps as possible of:
500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)
Note: “Nicole” style scoring, put the kettlebell down at any point and run 200m.
* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.
WOD 3 (Indoor)
As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)
Row 1000m – This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
* Double Unders – 2 Swings per jump, some jump ropes will be available, we recommend bringing your own rope to use.
* Wall Balls – Full depth hip crease below knee and entire ball must hit above 10’/8′ target line and hit the wall.
* Ring Push-ups (fixed height with bumper plate under athlete) chest to plate vest/chest must touch plate at the bottom and arms must be fully locked out before a knee can come down for rep to count. The rings must stay over the plate during the entire duration of the pushup for the rep to count (arm width does not matter, however the rings cannot go in front of or behind the plate).
* Pull-ups – Arms at full extension and chin must clear over the bar, touching the bar is no good, must be over the height of the bar for rep to count.
* Scoring on this event is on every rep after the 1k row
* Scaling is wearing no vest, score won’t count. Just need 1 rep with vest to be in contention.
Maria finds out what her WODs are for the Hawaii sectionals tomorrow…
Way to go Cheryl! I’ve seen you working hard on your pullups, and now you’ve got results!
Way to go Cheryl! I’ve seen you working hard on your pullups, and now you’ve got results!
Way to go Cheryl! I’ve seen you working hard on your pullups, and now you’ve got results!
Way to go Cheryl! I’ve seen you working hard on your pullups, and now you’ve got results!
Way to go Cheryl! I’ve seen you working hard on your pullups, and now you’ve got results!
Way to go Cheryl! I’ve seen you working hard on your pullups, and now you’ve got results!
Looks like Mt. RedShed got a lot of action yesterday!
Sena is back!
As is Uncle Pete!
Looks like Mt. RedShed got a lot of action yesterday!
Sena is back!
As is Uncle Pete!
Looks like Mt. RedShed got a lot of action yesterday!
Sena is back!
As is Uncle Pete!
Looks like Mt. RedShed got a lot of action yesterday!
Sena is back!
As is Uncle Pete!
Looks like Mt. RedShed got a lot of action yesterday!
Sena is back!
As is Uncle Pete!
Looks like Mt. RedShed got a lot of action yesterday!
Sena is back!
As is Uncle Pete!
Way to go Cheryl!
Way to go Cheryl!
Way to go Cheryl!
Way to go Cheryl!
Way to go Cheryl!
Way to go Cheryl!
Miller is in!
Miller is in!
Miller is in!
Miller is in!
Miller is in!
Miller is in!
Yeah Cheryl!
Yeah Cheryl!
Yeah Cheryl!
Yeah Cheryl!
Yeah Cheryl!
Yeah Cheryl!
Pullup central around here lately – GREAT JOB CHERYL!! and Ro!!
Pullup central around here lately – GREAT JOB CHERYL!! and Ro!!
Pullup central around here lately – GREAT JOB CHERYL!! and Ro!!
Pullup central around here lately – GREAT JOB CHERYL!! and Ro!!
Pullup central around here lately – GREAT JOB CHERYL!! and Ro!!
Pullup central around here lately – GREAT JOB CHERYL!! and Ro!!
Deb is back on the blog!
Nice!
Maybe we will see some of those WODs on the board next week?
Maria, sending good karma!
Deb is back on the blog!
Nice!
Maybe we will see some of those WODs on the board next week?
Maria, sending good karma!
Deb is back on the blog!
Nice!
Maybe we will see some of those WODs on the board next week?
Maria, sending good karma!
Deb is back on the blog!
Nice!
Maybe we will see some of those WODs on the board next week?
Maria, sending good karma!
Deb is back on the blog!
Nice!
Maybe we will see some of those WODs on the board next week?
Maria, sending good karma!
Deb is back on the blog!
Nice!
Maybe we will see some of those WODs on the board next week?
Maria, sending good karma!
Thanks everyone. I guess it’s about time! 🙂 I’m going to put them to the test on Friday’s WOD.
And CKL, way to get 85# on the power cleans yesterday. Impressive!
Thanks everyone. I guess it’s about time! 🙂 I’m going to put them to the test on Friday’s WOD.
And CKL, way to get 85# on the power cleans yesterday. Impressive!
Thanks everyone. I guess it’s about time! 🙂 I’m going to put them to the test on Friday’s WOD.
And CKL, way to get 85# on the power cleans yesterday. Impressive!
Thanks everyone. I guess it’s about time! 🙂 I’m going to put them to the test on Friday’s WOD.
And CKL, way to get 85# on the power cleans yesterday. Impressive!
Thanks everyone. I guess it’s about time! 🙂 I’m going to put them to the test on Friday’s WOD.
And CKL, way to get 85# on the power cleans yesterday. Impressive!
Thanks everyone. I guess it’s about time! 🙂 I’m going to put them to the test on Friday’s WOD.
And CKL, way to get 85# on the power cleans yesterday. Impressive!
Thanks Cheryl, of course today I have to battle with OHS’s again. One of these days I’ll win…
Thanks Cheryl, of course today I have to battle with OHS’s again. One of these days I’ll win…
Thanks Cheryl, of course today I have to battle with OHS’s again. One of these days I’ll win…
Thanks Cheryl, of course today I have to battle with OHS’s again. One of these days I’ll win…
Thanks Cheryl, of course today I have to battle with OHS’s again. One of these days I’ll win…
Thanks Cheryl, of course today I have to battle with OHS’s again. One of these days I’ll win…
Tough Mudder is now sold out.
Tough Mudder is now sold out.
Tough Mudder is now sold out.
Tough Mudder is now sold out.
Tough Mudder is now sold out.
Tough Mudder is now sold out.
Who is all in from the RedShed?
Charlie
DP
Scott
Janice
Pat
J9
McCoy
Shannon
Anyone else?
Who is all in from the RedShed?
Charlie
DP
Scott
Janice
Pat
J9
McCoy
Shannon
Anyone else?
Who is all in from the RedShed?
Charlie
DP
Scott
Janice
Pat
J9
McCoy
Shannon
Anyone else?
Who is all in from the RedShed?
Charlie
DP
Scott
Janice
Pat
J9
McCoy
Shannon
Anyone else?
Who is all in from the RedShed?
Charlie
DP
Scott
Janice
Pat
J9
McCoy
Shannon
Anyone else?
Who is all in from the RedShed?
Charlie
DP
Scott
Janice
Pat
J9
McCoy
Shannon
Anyone else?
I blew it and didn’t have the money to enter. I’m thinking of driving up with my camera to get cheer and get shots of you all. Sorry I missed it!
I am doing the leap this weekend however.
The wall walks crack me up and they put a hurt on me as well.
Off to Beach Haven see you Saturday
I blew it and didn’t have the money to enter. I’m thinking of driving up with my camera to get cheer and get shots of you all. Sorry I missed it!
I am doing the leap this weekend however.
The wall walks crack me up and they put a hurt on me as well.
Off to Beach Haven see you Saturday
I blew it and didn’t have the money to enter. I’m thinking of driving up with my camera to get cheer and get shots of you all. Sorry I missed it!
I am doing the leap this weekend however.
The wall walks crack me up and they put a hurt on me as well.
Off to Beach Haven see you Saturday
I blew it and didn’t have the money to enter. I’m thinking of driving up with my camera to get cheer and get shots of you all. Sorry I missed it!
I am doing the leap this weekend however.
The wall walks crack me up and they put a hurt on me as well.
Off to Beach Haven see you Saturday
I blew it and didn’t have the money to enter. I’m thinking of driving up with my camera to get cheer and get shots of you all. Sorry I missed it!
I am doing the leap this weekend however.
The wall walks crack me up and they put a hurt on me as well.
Off to Beach Haven see you Saturday
I blew it and didn’t have the money to enter. I’m thinking of driving up with my camera to get cheer and get shots of you all. Sorry I missed it!
I am doing the leap this weekend however.
The wall walks crack me up and they put a hurt on me as well.
Off to Beach Haven see you Saturday
Me, Matt and Miller are also doing the Mudder
Me, Matt and Miller are also doing the Mudder
Me, Matt and Miller are also doing the Mudder
Me, Matt and Miller are also doing the Mudder
Me, Matt and Miller are also doing the Mudder
Me, Matt and Miller are also doing the Mudder
Walloga brothers also in the mudder.
This weekend’s 5k will be a good example of being cold and wet. Looking forward to it!
Walloga brothers also in the mudder.
This weekend’s 5k will be a good example of being cold and wet. Looking forward to it!
Walloga brothers also in the mudder.
This weekend’s 5k will be a good example of being cold and wet. Looking forward to it!
Walloga brothers also in the mudder.
This weekend’s 5k will be a good example of being cold and wet. Looking forward to it!
Walloga brothers also in the mudder.
This weekend’s 5k will be a good example of being cold and wet. Looking forward to it!
Walloga brothers also in the mudder.
This weekend’s 5k will be a good example of being cold and wet. Looking forward to it!
Pat – Good point on trying out cold and wet this weekend. I may go out for a short run as well to try it out.
In other news:
Saturday I tried out the UA cold weather gear on a bike ride and it performed really well keeping me dry and comfortable even though I was sweating…I will try it out this Saturday in the rain and see how it goes.
Also I ran 1.5 miles today, indoors, on a treadmill to try out the vibram shoes while running. The run went fine and the shoes were very comfortable. My heel felt fine this morning after having done double unders and mt redshed last night but the real proof will be how I feel tomorrow morning after today’s run.
I did the wod here at work as well. Subbed a curl bar with 95lbs on it since an olympic was not available. Time= 13:36
Pat – Good point on trying out cold and wet this weekend. I may go out for a short run as well to try it out.
In other news:
Saturday I tried out the UA cold weather gear on a bike ride and it performed really well keeping me dry and comfortable even though I was sweating…I will try it out this Saturday in the rain and see how it goes.
Also I ran 1.5 miles today, indoors, on a treadmill to try out the vibram shoes while running. The run went fine and the shoes were very comfortable. My heel felt fine this morning after having done double unders and mt redshed last night but the real proof will be how I feel tomorrow morning after today’s run.
I did the wod here at work as well. Subbed a curl bar with 95lbs on it since an olympic was not available. Time= 13:36
Pat – Good point on trying out cold and wet this weekend. I may go out for a short run as well to try it out.
In other news:
Saturday I tried out the UA cold weather gear on a bike ride and it performed really well keeping me dry and comfortable even though I was sweating…I will try it out this Saturday in the rain and see how it goes.
Also I ran 1.5 miles today, indoors, on a treadmill to try out the vibram shoes while running. The run went fine and the shoes were very comfortable. My heel felt fine this morning after having done double unders and mt redshed last night but the real proof will be how I feel tomorrow morning after today’s run.
I did the wod here at work as well. Subbed a curl bar with 95lbs on it since an olympic was not available. Time= 13:36
Pat – Good point on trying out cold and wet this weekend. I may go out for a short run as well to try it out.
In other news:
Saturday I tried out the UA cold weather gear on a bike ride and it performed really well keeping me dry and comfortable even though I was sweating…I will try it out this Saturday in the rain and see how it goes.
Also I ran 1.5 miles today, indoors, on a treadmill to try out the vibram shoes while running. The run went fine and the shoes were very comfortable. My heel felt fine this morning after having done double unders and mt redshed last night but the real proof will be how I feel tomorrow morning after today’s run.
I did the wod here at work as well. Subbed a curl bar with 95lbs on it since an olympic was not available. Time= 13:36
Pat – Good point on trying out cold and wet this weekend. I may go out for a short run as well to try it out.
In other news:
Saturday I tried out the UA cold weather gear on a bike ride and it performed really well keeping me dry and comfortable even though I was sweating…I will try it out this Saturday in the rain and see how it goes.
Also I ran 1.5 miles today, indoors, on a treadmill to try out the vibram shoes while running. The run went fine and the shoes were very comfortable. My heel felt fine this morning after having done double unders and mt redshed last night but the real proof will be how I feel tomorrow morning after today’s run.
I did the wod here at work as well. Subbed a curl bar with 95lbs on it since an olympic was not available. Time= 13:36
Pat – Good point on trying out cold and wet this weekend. I may go out for a short run as well to try it out.
In other news:
Saturday I tried out the UA cold weather gear on a bike ride and it performed really well keeping me dry and comfortable even though I was sweating…I will try it out this Saturday in the rain and see how it goes.
Also I ran 1.5 miles today, indoors, on a treadmill to try out the vibram shoes while running. The run went fine and the shoes were very comfortable. My heel felt fine this morning after having done double unders and mt redshed last night but the real proof will be how I feel tomorrow morning after today’s run.
I did the wod here at work as well. Subbed a curl bar with 95lbs on it since an olympic was not available. Time= 13:36
BTW – Dp suggested and I also think it is a good idea to try and do the cell tower run at Kittatinny Valley State Park as part of training for the Mudder. First decent Sat or Sunday afternoon I’m up for giving it a go. Anyone else wants to try it let me know and maybe we can encourage each other up the hill.
BTW – Dp suggested and I also think it is a good idea to try and do the cell tower run at Kittatinny Valley State Park as part of training for the Mudder. First decent Sat or Sunday afternoon I’m up for giving it a go. Anyone else wants to try it let me know and maybe we can encourage each other up the hill.
BTW – Dp suggested and I also think it is a good idea to try and do the cell tower run at Kittatinny Valley State Park as part of training for the Mudder. First decent Sat or Sunday afternoon I’m up for giving it a go. Anyone else wants to try it let me know and maybe we can encourage each other up the hill.
BTW – Dp suggested and I also think it is a good idea to try and do the cell tower run at Kittatinny Valley State Park as part of training for the Mudder. First decent Sat or Sunday afternoon I’m up for giving it a go. Anyone else wants to try it let me know and maybe we can encourage each other up the hill.
BTW – Dp suggested and I also think it is a good idea to try and do the cell tower run at Kittatinny Valley State Park as part of training for the Mudder. First decent Sat or Sunday afternoon I’m up for giving it a go. Anyone else wants to try it let me know and maybe we can encourage each other up the hill.
BTW – Dp suggested and I also think it is a good idea to try and do the cell tower run at Kittatinny Valley State Park as part of training for the Mudder. First decent Sat or Sunday afternoon I’m up for giving it a go. Anyone else wants to try it let me know and maybe we can encourage each other up the hill.
Go Cheryl- I knew you had them!!
Go Cheryl- I knew you had them!!
Go Cheryl- I knew you had them!!
Go Cheryl- I knew you had them!!
Go Cheryl- I knew you had them!!
Go Cheryl- I knew you had them!!
BOC, you could put your name on the Tough Mudder wait-list…
speaking of waiting – I don’t get it, Hawaii, whats the holdup?????
BOC, you could put your name on the Tough Mudder wait-list…
speaking of waiting – I don’t get it, Hawaii, whats the holdup?????
BOC, you could put your name on the Tough Mudder wait-list…
speaking of waiting – I don’t get it, Hawaii, whats the holdup?????
BOC, you could put your name on the Tough Mudder wait-list…
speaking of waiting – I don’t get it, Hawaii, whats the holdup?????
BOC, you could put your name on the Tough Mudder wait-list…
speaking of waiting – I don’t get it, Hawaii, whats the holdup?????
BOC, you could put your name on the Tough Mudder wait-list…
speaking of waiting – I don’t get it, Hawaii, whats the holdup?????
Cheryl, u rock.
Cheryl, u rock.
Cheryl, u rock.
Cheryl, u rock.
Cheryl, u rock.
Cheryl, u rock.
running sunday in cold rain. perfect training for the mudder.
running sunday in cold rain. perfect training for the mudder.
running sunday in cold rain. perfect training for the mudder.
running sunday in cold rain. perfect training for the mudder.
running sunday in cold rain. perfect training for the mudder.
running sunday in cold rain. perfect training for the mudder.
Steph is in for the Mudder as well
Steph is in for the Mudder as well
Steph is in for the Mudder as well
Steph is in for the Mudder as well
Steph is in for the Mudder as well
Steph is in for the Mudder as well
modified:
Gary-15:00 75#
Phil-17:17
BOC-16:37 75#
Shannon-18:03 45#
Karen-20:57 55#
Lou-17:02 75#
CKL-21:53 35#
Adriana-17:12 35#
Dawn-15:35 pvc
Cate-19:14 15#
as rx’d:
Pat-11:34
Cheryl-15:30
VonRon-14:25
Randy-18:00
Deb-13:46
Melanie-13:36
Scott-16:22
Janice-15:35
Ro-16:30
scaled up (vest):
Pat-15:56
Kevin-13:40
DP-12:36
5K row:
Anna-25:45
Nice pic cuz – it’s like you are posing!
modified:
Gary-15:00 75#
Phil-17:17
BOC-16:37 75#
Shannon-18:03 45#
Karen-20:57 55#
Lou-17:02 75#
CKL-21:53 35#
Adriana-17:12 35#
Dawn-15:35 pvc
Cate-19:14 15#
as rx’d:
Pat-11:34
Cheryl-15:30
VonRon-14:25
Randy-18:00
Deb-13:46
Melanie-13:36
Scott-16:22
Janice-15:35
Ro-16:30
scaled up (vest):
Pat-15:56
Kevin-13:40
DP-12:36
5K row:
Anna-25:45
Nice pic cuz – it’s like you are posing!
modified:
Gary-15:00 75#
Phil-17:17
BOC-16:37 75#
Shannon-18:03 45#
Karen-20:57 55#
Lou-17:02 75#
CKL-21:53 35#
Adriana-17:12 35#
Dawn-15:35 pvc
Cate-19:14 15#
as rx’d:
Pat-11:34
Cheryl-15:30
VonRon-14:25
Randy-18:00
Deb-13:46
Melanie-13:36
Scott-16:22
Janice-15:35
Ro-16:30
scaled up (vest):
Pat-15:56
Kevin-13:40
DP-12:36
5K row:
Anna-25:45
Nice pic cuz – it’s like you are posing!
modified:
Gary-15:00 75#
Phil-17:17
BOC-16:37 75#
Shannon-18:03 45#
Karen-20:57 55#
Lou-17:02 75#
CKL-21:53 35#
Adriana-17:12 35#
Dawn-15:35 pvc
Cate-19:14 15#
as rx’d:
Pat-11:34
Cheryl-15:30
VonRon-14:25
Randy-18:00
Deb-13:46
Melanie-13:36
Scott-16:22
Janice-15:35
Ro-16:30
scaled up (vest):
Pat-15:56
Kevin-13:40
DP-12:36
5K row:
Anna-25:45
Nice pic cuz – it’s like you are posing!
modified:
Gary-15:00 75#
Phil-17:17
BOC-16:37 75#
Shannon-18:03 45#
Karen-20:57 55#
Lou-17:02 75#
CKL-21:53 35#
Adriana-17:12 35#
Dawn-15:35 pvc
Cate-19:14 15#
as rx’d:
Pat-11:34
Cheryl-15:30
VonRon-14:25
Randy-18:00
Deb-13:46
Melanie-13:36
Scott-16:22
Janice-15:35
Ro-16:30
scaled up (vest):
Pat-15:56
Kevin-13:40
DP-12:36
5K row:
Anna-25:45
Nice pic cuz – it’s like you are posing!
modified:
Gary-15:00 75#
Phil-17:17
BOC-16:37 75#
Shannon-18:03 45#
Karen-20:57 55#
Lou-17:02 75#
CKL-21:53 35#
Adriana-17:12 35#
Dawn-15:35 pvc
Cate-19:14 15#
as rx’d:
Pat-11:34
Cheryl-15:30
VonRon-14:25
Randy-18:00
Deb-13:46
Melanie-13:36
Scott-16:22
Janice-15:35
Ro-16:30
scaled up (vest):
Pat-15:56
Kevin-13:40
DP-12:36
5K row:
Anna-25:45
Nice pic cuz – it’s like you are posing!
South Texas Sectional WODs Announced
WOD 1 (Saturday, 9am) “Dead Man’s Row”
In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)
WOD 2 (Saturday, 1pm) “Mabry Medley”
3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees
Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time
WOD 3 (Sunday, 9am) “On To The Next”
For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time
________________________
SoCal Sectional WODs 1 & 2 Announced
WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.
For time:
– Run 100m from start (on the field) to bumper plates
– Pick up a bumper plate (45#/25#)
– Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
– 70 Squats (holding the plate, drop the plate and start at zero)
– Run down 83 steps, drop your plate
– 35 Push Press (45#/33#)
– Run up 83 steps (no plate)
– 15 Thrusters (135#/95#)
– Run down 83 steps (no plate)
– 35 Burpees
– Run up 83 steps
– 35 Wall Ball (10′ – 20/14lbs)
– Run down 83 steps
– 70 Double Unders
– Run 100m to the finish line
WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
Stadium Chipper-
70 squats – drop the plate…start from zero…NICE!
Hawaii!!!
Hawaii!!!
We want to know the WODs!!!
South Texas Sectional WODs Announced
WOD 1 (Saturday, 9am) “Dead Man’s Row”
In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)
WOD 2 (Saturday, 1pm) “Mabry Medley”
3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees
Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time
WOD 3 (Sunday, 9am) “On To The Next”
For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time
________________________
SoCal Sectional WODs 1 & 2 Announced
WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.
For time:
– Run 100m from start (on the field) to bumper plates
– Pick up a bumper plate (45#/25#)
– Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
– 70 Squats (holding the plate, drop the plate and start at zero)
– Run down 83 steps, drop your plate
– 35 Push Press (45#/33#)
– Run up 83 steps (no plate)
– 15 Thrusters (135#/95#)
– Run down 83 steps (no plate)
– 35 Burpees
– Run up 83 steps
– 35 Wall Ball (10′ – 20/14lbs)
– Run down 83 steps
– 70 Double Unders
– Run 100m to the finish line
WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
Stadium Chipper-
70 squats – drop the plate…start from zero…NICE!
Hawaii!!!
Hawaii!!!
We want to know the WODs!!!
South Texas Sectional WODs Announced
WOD 1 (Saturday, 9am) “Dead Man’s Row”
In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)
WOD 2 (Saturday, 1pm) “Mabry Medley”
3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees
Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time
WOD 3 (Sunday, 9am) “On To The Next”
For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time
________________________
SoCal Sectional WODs 1 & 2 Announced
WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.
For time:
– Run 100m from start (on the field) to bumper plates
– Pick up a bumper plate (45#/25#)
– Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
– 70 Squats (holding the plate, drop the plate and start at zero)
– Run down 83 steps, drop your plate
– 35 Push Press (45#/33#)
– Run up 83 steps (no plate)
– 15 Thrusters (135#/95#)
– Run down 83 steps (no plate)
– 35 Burpees
– Run up 83 steps
– 35 Wall Ball (10′ – 20/14lbs)
– Run down 83 steps
– 70 Double Unders
– Run 100m to the finish line
WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
Stadium Chipper-
70 squats – drop the plate…start from zero…NICE!
Hawaii!!!
Hawaii!!!
We want to know the WODs!!!
South Texas Sectional WODs Announced
WOD 1 (Saturday, 9am) “Dead Man’s Row”
In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)
WOD 2 (Saturday, 1pm) “Mabry Medley”
3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees
Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time
WOD 3 (Sunday, 9am) “On To The Next”
For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time
________________________
SoCal Sectional WODs 1 & 2 Announced
WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.
For time:
– Run 100m from start (on the field) to bumper plates
– Pick up a bumper plate (45#/25#)
– Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
– 70 Squats (holding the plate, drop the plate and start at zero)
– Run down 83 steps, drop your plate
– 35 Push Press (45#/33#)
– Run up 83 steps (no plate)
– 15 Thrusters (135#/95#)
– Run down 83 steps (no plate)
– 35 Burpees
– Run up 83 steps
– 35 Wall Ball (10′ – 20/14lbs)
– Run down 83 steps
– 70 Double Unders
– Run 100m to the finish line
WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
Stadium Chipper-
70 squats – drop the plate…start from zero…NICE!
Hawaii!!!
Hawaii!!!
We want to know the WODs!!!
South Texas Sectional WODs Announced
WOD 1 (Saturday, 9am) “Dead Man’s Row”
In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)
WOD 2 (Saturday, 1pm) “Mabry Medley”
3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees
Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time
WOD 3 (Sunday, 9am) “On To The Next”
For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time
________________________
SoCal Sectional WODs 1 & 2 Announced
WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.
For time:
– Run 100m from start (on the field) to bumper plates
– Pick up a bumper plate (45#/25#)
– Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
– 70 Squats (holding the plate, drop the plate and start at zero)
– Run down 83 steps, drop your plate
– 35 Push Press (45#/33#)
– Run up 83 steps (no plate)
– 15 Thrusters (135#/95#)
– Run down 83 steps (no plate)
– 35 Burpees
– Run up 83 steps
– 35 Wall Ball (10′ – 20/14lbs)
– Run down 83 steps
– 70 Double Unders
– Run 100m to the finish line
WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
Stadium Chipper-
70 squats – drop the plate…start from zero…NICE!
Hawaii!!!
Hawaii!!!
We want to know the WODs!!!
South Texas Sectional WODs Announced
WOD 1 (Saturday, 9am) “Dead Man’s Row”
In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)
WOD 2 (Saturday, 1pm) “Mabry Medley”
3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees
Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time
WOD 3 (Sunday, 9am) “On To The Next”
For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time
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SoCal Sectional WODs 1 & 2 Announced
WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.
For time:
– Run 100m from start (on the field) to bumper plates
– Pick up a bumper plate (45#/25#)
– Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
– 70 Squats (holding the plate, drop the plate and start at zero)
– Run down 83 steps, drop your plate
– 35 Push Press (45#/33#)
– Run up 83 steps (no plate)
– 15 Thrusters (135#/95#)
– Run down 83 steps (no plate)
– 35 Burpees
– Run up 83 steps
– 35 Wall Ball (10′ – 20/14lbs)
– Run down 83 steps
– 70 Double Unders
– Run 100m to the finish line
WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
Stadium Chipper-
70 squats – drop the plate…start from zero…NICE!
Hawaii!!!
Hawaii!!!
We want to know the WODs!!!
Great job Cate!
Great job Cate!
Great job Cate!
Great job Cate!
Great job Cate!
Great job Cate!
hope to see all mudder participants at 5k run in the cold rain. good way to see how your body is going to handle being wet tired and cold. 50 days to race 😉
hope to see all mudder participants at 5k run in the cold rain. good way to see how your body is going to handle being wet tired and cold. 50 days to race 😉
hope to see all mudder participants at 5k run in the cold rain. good way to see how your body is going to handle being wet tired and cold. 50 days to race 😉
hope to see all mudder participants at 5k run in the cold rain. good way to see how your body is going to handle being wet tired and cold. 50 days to race 😉
hope to see all mudder participants at 5k run in the cold rain. good way to see how your body is going to handle being wet tired and cold. 50 days to race 😉
hope to see all mudder participants at 5k run in the cold rain. good way to see how your body is going to handle being wet tired and cold. 50 days to race 😉