September 23, 2014

Strength: Box Squats 3 sets of 5

As Many Reps As Possible in 14 Minutes of:

30 Wall Balls (20/15)

30 Burpees

20 Wall Balls

20 Burpees

10 Wall Balls

10 Burpees

*If complete 10s start over at 30s

September 22, 2014

Great job to everyone on the first week of the challenge!  Keep journaling, asking questions, and sharing with each other what is working for you to keep your balance of Protein, Carbs, and Fat!  I will do the first full week drawing mid morning!  Reminder: you get entered into the drawing for logging all 7 days on My Fitness Pal and a bonus name put in the drawing for each WOD.  Please let me know either by text message, email, or in person if you completed those tasks and I will double check before doing the drawing!

Strength: Squat Clean 75%x5 85%x3 95%x1

5 Rounds For Time of:

12 Hang Cleans (A 115/85) (B 95/65) (C 75/45)

20 Box Jumps (if scaling do lower box)

September 20, 2014

Rest Day

September 21, 2014

Rest Day

September 19, 2014

50-40-30-20-10 rep rounds of:

Compare times to February 13, 2014 or October 31, 2013

September 18, 2014

Strength: Strict Press 75%x5 80%x5 85%x5

Every Minute On the Minute for 10 Minutes of:

Odd: 5 Strict Pull Ups (if scaled 5 attempts and 5 jumps)

Even: 5 Strict Chin Ups (if scaled 5 attempts and 5 jumps)

September 17, 2014

Reminder: Sam Lancaster will be here during the 5:15am and 5:45am WODs giving out free Recovery, SWAG with a purchase, and answering any and all your questions!

In the WOD below I have given a weight A, B, and C.  Occasionally on workouts with heavier weights I am going to give a “prescribed scaled” option or 2 to help you decide your level for the day.  Don’t ever feel bad about scaling to insure proper form, mend an injury, dont feel well that day, etc.  It is necessary to scale once in a while and sometimes a lot while working to get stronger, to get healthy, and to maintain that health.  This doesnt mean you shouldnt push your self though!  Heavier weight lifted correctly = more muscle= faster metabolism=lower percent body fat!!

As Many Rounds As Possible in 20 Minutes of:

1 Sumo Deadlift High Pull ( A 185/115, B 155/85, C 115/65)

9 V-Ups

9 Jumping Lunges

1 Snatch (A, B, C)

9 Burpee Box Jumps

9 Muscle Ups (9 pull ups and 9 dips)

1 Clean and Jerk (A, B, C)

September 16, 2014

Strength: Bench Press 75%x5 80%x5 85%x5

4 Rounds For Time of:

Run 400m

15 Thrusters (95/65)

September 15, 2014


Strength: 20 Rep Max Back Squat

Tabata Walking Prone (8 Rounds)

Rest 2 min then….

Tabata Jumping Prone (8 Rounds)

*5 Burpee penalty for each drop out of prone position

The “resting” 10 seconds you will remain in the prone position.  You will walk or jump during the 20 second “on” times!

September 14, 2014

Rest Day