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We’re goin outside!!

WOD For: Thursday, October 14, 2010

Posted in: WOD

  WOD 1000M Run (2 IH Laps) 20 Wall Balls #20/#12 40 Double Unders 500M Run (1 IH Lap) 20 Wall Balls #20/#12 40 Double Unders 1000M Run (2IH Laps) FREE WOD SATURDAYS… DONT FORGET, ITS FOR ALL OF US..!!!

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Squats & Swings

WOD For: Wednesday, October 13, 2010

Posted in: WOD

Strength Floor Press – 5 Rep Max 12-9-6-9-12 for time: Front Squat 135#/95# KB Swings 55#/35#

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Monday Monday…

WOD For: Tuesday, October 12, 2010

Posted in: WOD

“Grace” 30 Reps for time: 135#/85# clean and jerk Then: 5 Mile Bike Ride for time

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FREE WOD

WOD For: Sunday, October 10, 2010

Posted in: WOD

Strength 100 Pull Ups Then: 4 Rounds for time: 60 Yard Lunge/Jump Lunge 25 KB Swings 55#/35# HAPPY BIRTHDAY ROB!   Congrats to the following skaters for making it to Nationals! Joshua Lidberg Kirstyn Nanista Dalia Rivkin Mona Moslem

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Jackie

WOD For: Saturday, October 09, 2010

Posted in: WOD

WOD “Jackie” 1000M Row 50 45Lb. Thrusters 30 Pull-Ups Then Partner 200 Obliques GHD Mechanics, consistency, intensity…let's continue to stick to the plan.  It doesn't matter if you Rx, or if your numbers don't match up with the advanced, elite, or CF Champion.  What matters is that each day we give our best of what […]

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3 STEP

WOD For: Friday, October 08, 2010

Posted in: WOD

WOD 3 – Step Conditioning 3 Sets of 3X Down and Back on Track 2:30 Rest Between Sets Then: Tabata TTR for Total and Lowest Score “We know before we get here, it's never any easy day”  Danny Lim

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Heavy Squats!

WOD For: Thursday, October 07, 2010

Posted in: WOD

Strength Front Squat 5-5-5-5, Post 5RM Met-Con 8 Minute AMRAP of: 8 SDHP 95#/65# 8 Push-Ups Robyn fails at 105! Pete & Andrea get acquainted with the SDHP

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Annie

WOD For: Wednesday, October 06, 2010

Posted in: WOD

“Annie” For time: 50-40-30-20-10 Double Unders Abmat Sit ups   Followed by: 75 HSPU for time (Inspired by Robbie Rob)

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Brutal Recess Warm-Up/Discussion

WOD For: Tuesday, October 05, 2010

Posted in: WOD

Warm-Up Playing with a Kettle Bell Burpee Variations Then: WOD Row/10-8-6-4-2/Row Row 500M Pull-Ups Box Jumps KB Swings Burpees Push Press 95#/65# Row 500M

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Mobility Work…

WOD For: Saturday, October 02, 2010

Posted in: WOD

Mobility PVC Shoulder Work Band Shoulder Work LAX Ball Shoulder Work Then We'll hit the floor for some of the same for the Hips…This is Great Homework for you guys that won't make it in this weekend…or any time for that matter…STRETCH…ROLL-OUT….STRETCH…and ROLL-OUT AGAIN.  #1.   I thought today would be a great day for those of […]

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A Blast from the Past

Want to take a look for old articles or WODs? Just select the month from the dropdown menu and take a ride on the time machine through the history of Maxability!