October 2009

Thrusters: 5,5,5,5 3 rounds for time of: 25 pull-ups 25 ring dips 25 sit-ups   post final loads and times to comments: main site WOD

Push Jerks: 3, 3, 3, 3, 3 4 rounds for time of: 50 squats 25 back extensions 10 knees to elbows   post final loads and times to comments: main site WOD Kenny Day showing off his FDU push-jerk!  215#!! 

Complete as many rounds as possible in 20 minutes of: 7 squat cleans – 95# (65#) 14 sumo deadlift high pulls – 95# (65#) 21 push-ups   post rounds to comments: main site WOD week 6 of the pull-up challenge  

So what did you take away from this week?  We revisited a couple WODs and saw some dramatic improvements.  Nice work! Seems like we went from summer to winter, right?  Sure is cold for Mid-October.  How does the weather affect you?  Do the cold, dark days get you down, or are you unaffected by what is going

3 rounds for time of: 30 wall ball shots – 20# (15#) 30 back extensions 500 meter row   post times to comments: main site WOD

"Fran" Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups post times to comments: compare times to 06/26/2009 main site WOD Congratulations are in order for Diet Pepsi and his wife Colleen, who had their son today at 12:22PM.  Trevor was born at 7 pounds 6 ounces (he already has 4 ounces on

RedShed Rest Day Strength Movement: overhead squat Come in and practice skills, or make up a WOD you missed. Thursdays are now Free Intro Day.  Bring in a family member or friend to try an intro WOD! Rest Day Topic:Rest and Recovery.  We have a lot of athletes training in the RedShed.  Share some of

Hang power clean: 3,3,3,3,3 Complete as many rounds as possible in 15 minutes of: 10 ghd sit-ups 20 burpees post final loads and rounds to comments: main site rest day

5 rounds for time of: 15 push press – 95# (65#) 30 double unders post times to comments: main site WOD

10 rounds for time of: 15 deadlifts – 135# (95#) 15 push-ups   post times to comments: compare times to 05/22/2009 main site WOD