30 minute Tabata

Conduct all rounds Tabata style 20/10 without rest. Work as hard as you can and keep the movements constant.

20 rounds of jump rope

16 rounds of one arm kettlebell situp

12 rounds of jump'n pullups

8 rounds of battling ropes

4 rounds of burpees

Battling ropes or whips its or snakes are simply taking two sections of climbing rope 16-20ft, attaching them to an anchor, and creating a wave or whipping motion with them. I use fire which I got for free from a local department. 5" hose will kick your ass, 3" is alittle friendlier.

Max Deads

Deadlifts

warm up 1 x 10

2 x 5

10 x 1 rep working towards your max

30 minute "cindy" (compliments of Crossfit)

every minute on the minute perform:

5 pullup

10 pushup

15 squats

rest with the remaining time left in the minute. (if it takes your 40 seconds to complete then you would rest for 20 secs.)

Burping with Fran

Reps of 21, 15, 9, 6, 3 ,1 of:

thrusters

pullups

burpees

Back to Basics!

For time:

2ooo m row

150 pushups

150 situps

150 squats

2000 m row

Finish with farmers walk for 200 yards with 85lb dbells (set them dowm as few times as possible)

Have fun enjoy your weekend!!

Fridays WOD

30 min amrap of :

5 kb c & j (53) 5l/5r

5 ring row

5kb swing 5/5r

5 thrusters (45)

5 kb snatch 5l/5r

5 hindu pushup

If you can rock 10 rounds your good, if you can hit 15 your the shit!!

5 rounds of 30/30:

tire flip/power jumps

sledge hits

oh walking lunge (45lb)

mountain climber

box jumps

Feliz Cinco De Mayo Putas

Todays WOD

10 minutes of double under training at 40/20 (10 rounds 40 work/20 rest)

Cinco rounds for time of:

5 kb swings r/l

5 clap'n pushups

5 kb c& p r/l

5 knees to elbows (k2e's)

5 snatch r/l

Rest exactly 1 minute between rounds.

Choose a Kbell to challenge your self without killing your self. If your going out today, be careful!! It's amateur night at the bars so watch yourself. Best time 13:30

Train Hard!!!

TOUGH MUDDER

This past Sunday, my team (Boats and Hoes) and I completed our first Tough Mudder event! If you have never competed in one I will try to break it down for you. Imagine running a 7mile obstacle course up and down a ski slope! Jumping into waist high mud and water. Diving into freezing cold water several times, and sliding down some muddy slopes. Oh did I mention running through fire? And of course my Motley Crue and I were hung over from the night before which was probably not the smartest decision, but was still a great time. 2 hours of non stop fun. We'll probably do another one in November in New Jersey. We met some great people and had a great time.

Todays WOD was an Ass Kicker!! My legs were still sore from this weekend and won't be any better tomorrow.

For Time:

50 thrusters (75lb)
50 pullup
50 kb swings (over head 53lb)
50 hangclean (75lb)
50 walkn lunge (over head 45lb)

The twist is a penalty every time your put the load down of 3 burpees of 5 situps. It doesn't seem like much but they add up!

Have fun!! Eat, Sleep, Train...