Daily Archives: September 10, 2009

WOD 09/11/09 Honor the Fallen

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Warm-up

  • 20 GHD Sit-ups
  • 20 Push-ups
  • 10 PVC Cleans with group

WOD

  • “Ski”
  • For time:
  • 800m Run
  • 25 Squat Cleans
  • 50 Pull-ups
  • 400m Farmers Walk
  • 50 Pull-ups
  • 25 Squat Cleans
  • 800m Run
This workout is done in tribute to “Ski”, Sgt. Mark T. Smykowski, Team Leader, 2nd Reconnaissance Bn., USMC.
We had some serious PR’s last night!  Muscle-ups, huge Deadlift PR’s!  It was truly a great effort from all parties.

WOD 09/10/09

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WOD 008Warm-up:

Warm-Up:
  • In a “congo line” fashion:
  • Everyone flips the tire together until it travels 50m
  • 2 Tire Flips, 10 Jumping Jacks, rest while everyone else rotates through
  • 10 Person Limit to each tire so everybody gets a good warm-up
  • *”Lone Wolf” Warm-up is: 5 Rounds of – 2 Tire Flips, 10 Jumping Jacks
WOD:
  • Deadlift
  • 1 – 1 – 1 – 1 – 1 – 1 – 1 reps, find 1 RM
  • 2-3 people on 1 bar
Find someone close to your ability level and to share the bar with
WOD is NOT for time, but for Max Load

Paleo Challenge Rules Clarification:  Team points will be totaled up EVERY Saturday until the challenge is complete.  As you come in Saturday write down your total points for that week beside your name, it’s located on the Paleo Challenge Board in the Arena.  Point System: 5 pts per day, 1 pt for each meal or snack that is Paleo (max 35 pts for meals/snacks/wk), 1 pt per wod max pts for this is 4 wods per week, but you can do more (4 pts/wk for wods), 2 pts per night you sleep 8 hrs, 1 pt if you sleep at least 6 hrs (max of 14 pts/wk).  Max points per week is 63.  Everyone’s doing great, keep it up!
- Freeman