December 2011

Strength: Deadlift 4 x 3 rep W.O.D. 10 Box jump 10 Overhead squat (40/25) 10 Power clean 5 rounds

Strength: Weighted push up 4 x 3 rep W.O.D. Kettlebell swing Double under Sit up 40, 30, 20, 10 reps

W.O.D. ‘Daniel’ 50 Pull-up Run 400m 21 Thrusters (42.5/30) Run 800 21 Thrusters (42.5/30) Run 400 50 Pull-up Compare to: 24/08/2011

    Just a friendly reminder from Mark that it is in fact summer. Strength: Front squat 4 x 3 rep W.O.D. 5 Handstand push up 5 Burpee 10 Deadlift (80/55) 10 minutes, as many rounds as possible HAPPY BIRTHDAY NIC.C FOR THE 26TH!!

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=706 w=210 h=220 float=right]Gymnastics: Handstands Ring holds TEAM W.O.D. 50 Push up 40 Dumbbell thruster (15/10) 30 Sit up Run 200m (2 x 20lb med ball per team) 3-4 People per

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=350 w=210 h=220 float=right]Yes, Xmas has come early. W.O.D. ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension Wall

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=656 w=250 h=275 float=right]The money raised from our Fight Gone Bad Fundraiser last month has been given to The Breast Cancer Cure Research Trust. Total raised was $1,475.00 A letter from

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=704 w=210 h=220 float=right]Strength: Hang power clean 2 x 3 rep Hang squat clean 2 x 3 rep Clean 2 x 3 rep W.O.D. 50 Double under Box jump Burpee 21,

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=703 w=210 h=220 float=right]Jacks Overhead squat is getting good!! Strength: Weighted pull up 4 x 5 rep W.O.D. 20 Push press (50/35) 20 Toe to bar 2 rounds 30m Overhead plate

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=702 w=210 h=220 float=right]Virtual shoveling with a twist in Saturdays team workout. Awesome fun, I should probably put the video we got of the quacking duck walks up. Strength: Overhead squat