March 01, 2013

Strength:

Power Clean

3-3-3

WOD:

OTM X 10

3 Deadlift

10 Wall Balls

100 Hollow Rocks

"I've failed over and over and over again in my life and that is why I succeed"

Michael Jordan

February 28, 2013

Strength:

Push press

3 rounds of max reps

WOD:

Part A

8 Minute AMRAP

10 Hang Power Cleans

10 Kettlebell Swings

Part B

8 Minute AMRAP
10 Pistols
10 Push Ups

Sleep Deprivation can lead to systemic inflammation, heart disease, diabetes and poor brain function. Check out BBC's article on another study on sleep

February 27, 2013

Strength Day:

Back Squat

3-2-2-1-1

Pendlay Row

5-5-5

Ring Work

February 26, 2013

Strength:

Pull Up

Max Height Box Jump

WOD:

5 Rounds

10 Thrusters

15 Sumo Deadlifts

The Extraordinary Science of Addictive Junk Food

February 25, 2013

Strength:

Front squat

3-3-3

WOD:

15 minute AMRAP

Climbing Ladder

Kettlebell snatch

Goblet squat

Push up

1 kettlebell snatch, 1 goblet squat, 1 push up, 2 kettlebell snatches, 2 goblet squats, 2 push ups and etc. for 15 minutes. Get as many reps possible

The Grain Manifesto

February 23, 2013

Skill Day

WOD:

75 burpees

For time

12 Ways to End the Day

February 22,2013

Strength:

Deadlift

5-5-5

WOD:

4 Rounds

30 seconds work:15 seconds rest

Thruster

Pull-ups

Hollow rocks