It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, January 2, 2012

1st WOD of the YEAR...

First warm-up then Practice...

3 Stair Laps (300m Run)
2 Minutes of Jump Rope (Varied; no more than 30 jumps of any one type)

8 Muscle Cleans (45#)
6 Propulsions (+ Wt)
Power Clean Work/Warm-Up (find Heavy set for WOD)

WOD
Power Clean 3 x 3 (same weight for all three sets)

21-15-9
Pull Ups
Box Jumps (24")

5 x 5 Bent-Over Barbell Row

Britt ~ 185# (missed #3 on 3rd Set) / 4:08 (C2B & Step-Down)
Feidt ~ 200# / ???
Stan ~ NA / 6:53 (purple band)
Bertag ~ 205# / ??? (tore up shin on "black box"/ will have nice scar)
Munce ~ 130# / 5:33
tb ~ 205# / 5:18 (C2B & Step-Down)

Designed to be a burner...This WOD did just that!  Exposed a weakness of the lungs and mind...We need a couple more like this over the course of the next few weeks... Short Bursts of INTENSE exercise...that you should be able to push thru, but your mind is telling you to recover quick, get AIR, just wait 15 seconds!
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