These back squats on "Last Ascent" kill. Buy-in:
Warm-up
3x5 Dead-lifts
WoD:
"Helen"
3 rounds for time
400m run
21 kb swings
12 pull-ups
Saturday, February 14, 2009
Friday, February 13, 2009
Thursday, February 12, 2009
93 daly 'til the NW qualifier
Buy-in:3x5 Power Clean
WoD:
"Lynne"
Body Weight Bench Press
Pull-ups
5 rounds max reps of each
5min rest between rounds
Wednesday, February 11, 2009
94 days 'til the NW qualifier
YAY BURPEES!!!
Buy-in:
3x5 Dead-lift
WoD:
100 Burpees for time
Don't forget to post your score on www.beyondthewhiteboard.com and join our gym. 3-2-1 GO!!!
Tuesday, February 10, 2009
95 days left 'til the NW qualifier
Taking a break during this months painstorm, it was needed greatly.Buy-in:
Joint Mobility
Max Push-ups
Max Pull-ups
10ghd Sit-ups
10 Hip Extensions
10 Squat Therapy
WOD:
"Last Ascent"
complete 5-10-15 for time
225lbs Back Squat
Box Jumps
Buy-out:
1 mile for time.
Sunday, February 8, 2009
97 Days left 'til the NW qualifier
Fiancee rocking the air squats.Buy-in:
Joint Mobility
10 Push-ups
10 Pull-ups
10 Squat Therapy
WOD:
"Michael"
Complete 3 rounds for time:
800m Run
50 Hip extensions
50 Sit-ups
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