For anyone who reads these blogs I apologize. I have been lazy and not posting alot of WOD's. things have been hectic around here lately. I will try to keep the fun rolling!

Part #1

6 rounds of:

400m sprint

20 pushup

10 walking lunge

10 jump squat

Rest 30 seconds after last jump squat

Part #2

Pullup

With a running clock, complete 1 pullup in the first minute, 2 pullups in the second, 3 pullups in the third and so on. Complete this until you can no longer achieve the prescribed reps for that round. Courtesy of Crossfit.com

New Training Goal

Howdy everyone, I've just started a new team to compete in the most difficult one day physical challenge around! Check out this link www.toughmudder.com It is a 7 mile, 17 obstacle course run combining hills, snow, water, even fire!! The charity for this comp is the Wounded Warrior Project. If you would like to contribute http://www.active.com/donate/toughmuddernypawwp/RBond51

Training started this morning at 6am.

1 mile run plus 100 pushups

1 mile run plus 50 walking lunges

800 m run plus 75 bw squats

400m sprint

PM workout will be a Big 5 day!

5 x 5 x 5

5 warm up bench sets

5 x 5 for strength

For time: 10 rounds

5 x 5 x5

5 kb snatchs per arm

5 pullups

Another Blizzard?

Try this one out.

10 rounds of:

2 minute jump rope

1 minute abmat situp

Throw in 10 double unders during rope jump

The Blizzard Blaster

Another sizable snowstorm just fell in the Northeast Region. We rocked a pretty nice noon time WOD in the cold!

2,4,6,8,10,12,14,16,18,20,22 reps of:

Deadlift (BW - 50lbs)

Half Burpees

Box Jumps (24")

Jump'n Ring Pullups

"Keep Grinding"

TEAM Work

Today we conducted a big set with three athletes. Each person rotated working for 20 seconds with 40 seconds rest to complete the team goal:

200 Pullups

350 pushups

500 squats

650 situps

800 jump rope

Turned out to be a pretty good workout with every one kicking butt and putting out max effort.

Keep Training!!

5 x 5 Deadlifts

5 rounds of 30 sec work with 30 sec rest (Boss Gym Timer)

Jump'n Pullup

Sledge Hits

Box Jumps

KB snatch

SDHP

Easy Day

Strength:

5 x 5 overhead press (medium weight concentrate on solid form)

Workload:

1,2,3,4,5,6,5,4,3,2,1 of:

1 pullup

3 pushup

5 situp

7 kettlebell swings

Do this one for time for a met-con blast or relax and focus on form.

EAT, SLEEP, TRAIN!