2012-10-23 Wod

12min AMRAP
10 Incline Pushups
8 Thrusters, 95/65#
6 Weighted Step Ups (3 Each Leg), 95/65#
400m Run

2012-10-22 Wod

"Funner than a Farrell Full of Monkeys"

Part A:
90sec AMRAP of Rope Climbs then,

Part B:
25-20-15-10-5
Pullups
Deadlifts, 155/115#
5 - 5 - 5 - 5 - 5
Split Jerk, 155/115#
then,

Part C:
X Burpees, where X = 27 - Total # of Rope Climbs

Paleo Challenge: GSOE Wk 5

Congratulations on finishing four weeks! With only two more weeks to go until body fat testing and FGB - how is everyone feeling?

2012-10-20 Wod

5k

Amanda: 2nd in 20-24 age group
Leonardo: 3rd in 30-34 age group
Rebekah: 1st female overall
Stacey: 3rd in 25-29 age group

2012-10-19 Wod

16min AMRAP
3 TGU (each arm), 20/12 kg
24 Box Jumps, 24/20"

Perform 8 Ring Dips every 2min

2012-10-18 Wod

14min AMRAP
7 Power Snatches, 85/55#
7 Pullups
7n Double Unders

n=1,2,3,4...

2012-10-17 Wod

15 SDLHP, 24/16 kg
400m Farmers Carry, 24/16 kg
20 KB Swings, 24/16 kg
4 one arm pushups (2 each arm)

15 SDLHP
300m Farmers Carry
20 KB Swings
4 one arm pushups

15 SDLHP
200m Farmers Carry
20 KB Swings
4 one arm pushups

15 SDLHP
100m Farmers Carry
20 KB Swings
4 one arm pushups

2012-10-16 Wod

Skill Work:
Snatch Balance, Heaving Snatch Balance
Then:

5 Rounds
200m Run
5 Manmakers, 25/15#

2012-10-15 Wod

25min AMRAP

8 HPC, 115/75#

7 Burpees

10 OHL, 45/25#

13 Wallballs, 20/14#

T.O.E.M

min 1-5: 5 Jumping Squats

min 6-10: 4 Weighted AMSU, 45/25#

min 11-15: 13 sec rest

min 16-20: 2 Air Squats

min 21-25: 1 HSWU

Paleo Challenge: GSOE Wk 4

Proud member of:

Protecting animal rights...

Post the place you've had the best tasty animal - either beef/pork/fowl/fish

2012-10-13 Wod

100 Supermans
50 Pullups
25 HSWU

Break up any which way you want

2012-10-12 Wod

5-10-15-20-15-10-5
HRPU
5-5-5-5-5-5-5
Thrusters, 115/75#

2012-10-11 Wod

12min AMRAP
10 Pistol Squats (5 Each Leg)
11 DB Presses, 25/15#
and either
12 Double Unders (Unbroken)
or
120 Singles
or
120m Run

2012-10-10 Wod

20min AMRAP
Teams of 3
15 MBC, 20/14# + 5 Ring Pullups (Timekeeper)
Tire Flips
Box Jumps, 24/20"

2012-10-09 Wod

Tabata AMSUWB, 20/14#
Tabata KB Swings, 20/12 kg
Tabata Back Squats, 85/55#
Tabata Double Unders

2012-10-08 Wod

1 mile run
30 DL, 225/155#
50 Box Jumps, 24/20"

*15min Time Cap

Paleo Challenge: GSOE Wk 3

Any mistakes you made last week should stay in the past. After this week, you will be more than halfway done with the challenge - start fresh today and keep moving forward!

Paleo Pot Luck Dinner, Friday Oct 19th at 730p. Location in Millburn/Short Hills Area. Must bring a dish. (Yes, it must be Paleo)

Please post your FGB modifications - if any - on the message board by the rowers.

2012-10-06 Wod

"Bradshaw"

In honor of Army First Lieutenant Brian Bradshaw, 24, who died June 25, 2009 from wounds suffered after insurgents detonated a roadside bomb near his vehicle.

10 Rounds
3 HSPU
6 DL, 225(/155)#
12 Pullups
24 Double Unders

2012-10-05 Wod

6 Rounds
2 TGU (Each Arm), 24/16kg
6 HPC, 135/95#
120m Uneven Farmers Carry

2012-10-04 Wod

12min AMRAP
4 HSPU
8 DL @ 50% 1RM
200m Run

Rest 2min then


*6min AMRAP
2 HSPU
4 DL @ 50% 1RM
100m Run

*There will be a 5n burpee penalty at the end of this 6min AMRAP if you don't get the same number of rounds + partial reps as the 12min AMRAP; where n = the number of reps away you were from your total in the 12min AMRAP