August 23, 2014

Team WOD!!

August 22, 2014

Amrap 15 minutes
10 slamballs
15 KBS
20 walking lunges
Post rounds to comments.

IMG_0365.JPG

August 20, 2014

How these puppies feeling today??

2-2-2-2-2 Push Press Heavy

then….

DB “Grace”

30 reps for time: Clean and Shoulder to Overhead

August 20, 2014

6x
Hang left 30 sec
Hang right 30 sec
Sumo squat hold bottom one minute
Plank 1 minute forward odd minutes forward even minutes backwards
Pistol bottom 30 sec left 30 sec right
Pike one minute

IMG_0443.JPG

August 19, 2014

Strength cycle week 1 cycle 1
Then
3x
8-12hip ext 2 sec up/2 down
8-12 Kroc rows

After
Banded pike2 min

IMG_0430.JPG

August 18, 2014

Run 200
20 HSPU
40 DU
Run 400
15 HSPU
30 DU
Run 600
Last time we did this one October 20 2014

THIS WEEKEND! Shay Edwards and Mc Hall are competing at the superfit games Richmond. Rob and I and Selena Aponte are staying at the aloft hotel. No big gay dogpiles in our room but it is a good place to stay if you want to stay the night. They will be competing Saturday only I think so it would not be necessary to stay to see the whole RXd event. COME UP AND SUPPORT THEM :)

IMG_0414.PNG

August 15, 2014

4 rds:

800m run
50 yard bear crawl

August 15, 2014

3 rds alternating:

40 sec work/20 sec rest

Cal row
Push up
Double unders
Alt DB snatch

August 14, 2014

AHAP 5 sets

5 Power clean
3 Front squat
1 Shoulder to overhead

Post load to comments.

IMG_0283.JPG

August 13, 2014

6 rds for time:

25 yard farmer’s carry
50 yard shuttle run

August 12, 2014

Retest press woot woot !

IMG_0270.JPG

August 8, 2014

Come out and support our team at the Garage games. It is their first go at it :)
The festivities are 9am-315pm Saturday and 9am to 2(ish) Sunday. At the virginia beach sportsplex (near the amphitheater)

IMG_0232.JPG

August 8, 2014

Tabata
Ring dip
Box jump
Sit-up
Post totals to comments.

IMG_9769.JPG

August 7, 2014

12 Deadlift 315#
1 Suicide Sprint
9 Deadlift 315#
2 Suicide Sprint
6 Deadlift 315#
3 Suicide Sprint

Post time to comments
Last time we did this one December 2 2013

20140807-064856-24536448.jpg