NEW WEBSITE!

HEY EVERYONE THE  TAKEOVER SITE HAS MOVED. PLEASE CLICK ON THE LINK BELOW TO CHECK IT OUT!
-ANDY G.

http://www.crossfittakeover.com/

WORKOUT-05/20/10

                 DEREK- TAKEOVER BADASS

WOD-

6 ROUNDS OF:

5 CLEAN AND JERK 155LBS
40 METER SUICIDE SPRINTS

PHIL ROSE- 4:00 RX

WORKOUT-05/19/10

           THE GIRLS OF CROSSFIT TAKEOVER!


WOD-
"TAKEOVER TABATA"
EACH EXERCISE WILL BE PERFORMED 20 SECONDS ON 10 SECONDS OFF FOR 8 ROUNDS.

BURPEES
KETTLEBELL SWINGS 1.5/1 POOD
KNEES TO ELBOWS
HANG POWER SNATCH 75/45

*SCORE IS YOUR TOTAL REPS OF EACH EXERCISE'S LOWEST ROUND!
DUANE, IF YOU HAVE ANY QUESTIONS ABOUT THIS WOD CALL ME BEFORE YOU SCREW IT AWAY!LOL

WORKOUT-05/18/10

WHY ARE YOU GIRLS SMILING? YOU'RE COMPETING NEXT TIME! AHAHHAHAHAA!!

WOD-
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

5 BACK SQUAT 185/135 LBS
10 CHEST TO BAR PULLUPS

BEFORE STARTING YOUR ROUNDS COMPLETE
50 WALLBALL SHOTS & 500 METER ROW
ONLY ROUNDS OF SQUATS AND PULLUPS COUNT TOWARDS YOUR SCORE

WORKOUT-05/17/10

BUBBA, ERIK & DEREK-WODSTOCK 2010

WOD-

"JT"
21-15-9
HANDSTAND PUSHUPS
RING DIPS
PUSHUPS

CASHOUT-50 UNBROKEN AB MAT SITUPS

WORKOUT-05/16/10

WOD-
SNATCH 1,1,1,1,1,1,1

WORKOUT-05/15/10

                                         PHIL-POST FRAN

WOD-
3 ATTEMPTS AT MAX MUSCLE UPS

8 X 200 METER RUN


ATTENTION: THERE WILL BE A 9AM CLASS ONLY TOMORROW. WE WILL BE MEETING AT 10AM AT CTO TO DRIVE OUT TO CROSSFIT 757 FOR WODSTOCK. IF YOU ARE INTERESTED GIVE GILLIAN OR I A CALL, OR JUST MEET US THERE!

WORKOUT-05/14/10

LIL SEAN- 2:46 RX'D FRAN!!!

7 ROUNDS OF
10 SUMO DEADLIFT HIGH PULLS 95/65LBS
10 KB SWINGS 1.5/1 POOD

WORKOUT-05/13/10

                       KAREN AND PAT BATTLING IT OUT!

"Jerry"



For time:
Run 1 mile
Row 2K
Run 1 mile

WORKOUT-05/12/10

THE GYM JUST FEELS MORE COMPLETE NOW THAT CLAY HAS JOINED THE RANKS!

THE IMPORTANCE OF A THOROUGH WARM-UP CAN NOT BE OVERSTATED. I REMEMBER LISTENING TO ONE OF MY FAVORITE ATHLETES AND CROSSFIT LEGEND JAMES "OPT" FITZGERALD ON CROSSFIT RADIO A FEW YEARS BACK TALKING ABOUT SOME OF HIS MOST IMPORTANT TRAINING PRINCIPLES. HE SAID THAT THE SHORTER THE WOD, THE MORE TIME HE SPENDS WARMING UP BECAUSE HE KNOWS THE INTENSITY LEVEL FOR A THREE MINUTE WORKOUT IS GOING TO BE MUCH HIGHER THAN SAY A 20 MINUTE AMRAP. THIS REALLY STUCK WITH ME. I NOTICED AN EFFECTIVE WARM-UP CAN DEFINITELY INCREASE THE CHANCES OF SETTING PERSONAL RECORDS ON BENCHMARK WODS AS WELL AS RUNNING AND LIFTING WORKOUTS. WE ARE ALL FRIENDS AT TAKEOVER AND ITS EASY TO SLACK ON YOUR WARM-UP BECAUSE YOU ARE TALKING TO YOUR BUDDIES BEFORE CLASS. BUT TAKE THE WARM-UP SERIOUSLY AND USE IT AS A TIME TO GET MENTALLY AND PHYSICALLY PREPARED FOR THE WOD. YOU CAN ALWAYS HANGOUT AFTERWARDS,ONCE YOU'VE ACCOMPLISHED YOUR FITNESS GOALS FOR THE DAY!
-ANDY G.

WOD-
FRAN
21-15-9
THRUSTERS 95/65 LBS
PULLUPS

ENJOY!!!

WORKOUT-05/11/10

                                       ERIK B.-STUD!

OVER THE PAST FEW WEEKS I HAVE BEEN ASKED THE SAME QUESTION MULTIPLE TIMES. A TAKEOVER MEMBER WILL COME UP TO THE WHITE BOARD IN THE EVENING AND ASK "WHO THE HELL IS ERIK, AND DID HE REALLY POST THAT TIME?" MY ANSWER IS ALWAYS THE SAME. "YES, THAT REALLY IS HIS TIME AND NO HE DIDN'T SCALE THE WORKOUT". WE MET ERIK AT SECTIONALS IN MARCH AND HE HAS BEEN HITTING UP TAKEOVER WITH THE GOAL OF ELIMINATING ANY AND ALL WEAKNESSES. WITH A FEW MORE MONTHS OF COACHING AND SKILL WORK THIS DUDE IS GOING TO BE SCARY! KEEP UP THE GOOD WORK ERIK!!!
-ANDY G.

WOD-
40 GHD SITUPS
3 ROUNDS OF:
5 DEADLIFTS 315/225LBS
10 BOX JUMPS
40 PUSHUPS

WORKOUT-05/10/10

    JEREMY, ANDY & MAC.....THE BRAINS BEHIND TAKEOVER

WOD-
BACK SQUAT 3,3,2,2,1 WORK UP TO 1 REP MAX!

THEN

AMRAP IN 7 MINUTES OF:
5 RING DIPS
15 DOUBLE UNDERS

FOOD FACT-
HERE'S 10 FOODS THAT SHOULD REMAIN ON YOUR GROCERY LIST......
1. SPINACH
2. TUNA
3. SALMON
4. CHICKEN BREAST
5. ALMONDS
6. EGGS
7. STRAWBERRIES
8. BLUEBERRIES
9. APPLES
10. BELL PEPPERS

*IF YOU ALREADY INCLUDE MOST OR ALL OF THESE FOODS IN YOUR DIET TRY TO IMPROVE THE QUALITY OF EACH ITEM. LOOK FOR GRASS FED MEATS, ORGANIC AND LOCALLY GROWN PRODUCE AND ALASKAN, WILD CAUGHT FISH.

NOW HERE'S 10 COMMON FOODS I CHALLENGE EVERYONE TO ELIMINATE OR AT LEAST DRAMATICALLY REDUCE IN THEIR DIET......
1. RICE
2. BREAD
3. PASTA
4. POTATOES
5. SODA/ENERGY DRINKS
6. SWEETS
7. PACKAGED-READY MADE MEALS
8. FAST FOOD
9. ALCOHOL
10. LEGUMES-BEANS

UPDATE ON NUTRITION CLASS: WE ARE WORKING ON PUTTING TOGETHER A NUTRITION CLASS FOR THE MONTH OF MAY BUT EVERY TIME WE TENANTIVELY PICK A DAY SOMETHING COMES UP. WE WILL HAVE A HARD DATE BY THE MIDDLE OF THIS WEEK AND IT SHOULD BE TOWARDS THE END OF MAY. IN THE MEAN TIME I WILL POST AS MUCH BASIC NUTRITION INFO AS POSSIBLE TO AID IN YOUR QUEST TO REACH FIREBREATHER STATUS!
-ANDY G.

WORKOUT-05/09/10

ITS BEEN A BUSY COUPLE OF WEEKS FOR HOCKEY! FIRST HE MARRIES THE GIRL OF HIS DREAMS. THEN HE DEDICATES HIMSELF COMPLETELY TO CROSSFIT TAKEOVER PROGRAMMING. KEEP UP THE GOOD WORK DUDE!


WOD-
COME INTO OPEN GYM AND WORK ON IMPROVING SKILLS. GILLIAN, JEREMY AND I WILL BE THERE TO ASSIST YOU GUYS! IF YOU TOOK A REST DAY TRY YESTERDAY'S WOD. YOU CAN ASK THE SATURDAY CREW. IT WAS ALOT OF FUN!

WORKOUT-05/08/10

WOD-
3 ROUNDS OF:
30 PUSHPRESS 75/45LBS
50 METER FARMERS CARRY 55/35LBS KBs IN EACH HAND
50 METER BROAD JUMPS
30 POWER SNATCHES 75/45LBS

WORKOUT-05/07/10

                       GILLIAN-HIGHSCHOOL TRACK 1998

WOD-
5K RUN

*TOMORROW'S RUN WILL BE A TIME TRIAL. WE WILL HAVE AN ACCURATE 5K COURSE MAPPED OUT. WE WANT TO SEE EVERYONE GOING ALL OUT AND SETTING PERSONAL RECORDS!!!

WORKOUT-05/06/10

                                        

  COURTNEY LOOKING WAY TOO HAPPY AFTER A BEATDOWN

WOD-
WITH A CONTINUOUSLY RUNNING CLOCK PERFORM
1 SQUAT CLEAN THE FIRST MINUTE
2 SQUAT CLEANS THE SECOND MINUTE
3 SQUAT CLEANS THE THIRD MINUTE........
UNTIL THE ASSIGNED REPS CANNOT BE COMPLETED FOR THAT MINUTE

REST 5 MINUTES

WITH A CONTINUOUSLY RUNNING CLOCK PERFORM
1 BURPEE THE FIRST MINUTE
2 BURPEES THE SECOND MINUTE
3 BURPEES THE THIRD MINUTE......
UNTIL THE ASSIGNED REPS CANNOT BE COMPLETED FOR THAT MINUTE

*SCORE IS THE TOTAL ROUNDS COMPLETED FOR BOTH EXERCISES

WORKOUT-05/05/10

                      THE USUAL POST -WOD SCENE
WOD-
750 METER ROW
20 HANDSTAND PUSHUPS
20 THRUSTERS 115/75LBS
20 L-PULLUPS
50 METER WALKING LUNGES (45/25LBS OVERHEAD)

WORKOUT-05/04/10

REMEMBER GUYS, CHALK IS AN IMPORTANT TOOL IN OLY LIFTING AND GYMNASTICS  BUT YOU DON'T NEED TO USE ALOT AND IT IS FAR FROM ESSENTIAL......AND YES I MADE THIS POINT TO SHOW OFF MY CUTE ASS KID!!!
-ANDY G.
WOD-
400 METER RUN
30 BODYWEIGHT DEADLIFTS
30 TOES TO BAR
400 METER RUN
20 BODYWEIGHT DEADLIFTS
20 TOES TO BAR
400 METER RUN
10 BODYWEIGHT DEADLIFTS
10 TOES TO BAR

*ANDY'S TIME-9:14

WORKOUT- 05/03/10

                  BUBBA CAN'T HANDLE THE SPOTLIGHT!!!
ATTENTION: SORRY FOR THE SHORT NOTICE BUT OUR 9AM CLASS IS CANCELED TOMORROW.  OPEN GYM AND EVENING CLASSES ARE NORMAL TIMES. REGULAR SCHEDULE RESUMES TUESDAY.

WOD-
POWER CLEAN 1,1,1,1

THEN

5 ROUNDS OF:
5 BURPEES
5 CLEAN & JERK 135/95 LBS
10 KETTLEBELL SWINGS 1.5/1 POOD

*TIMES TO BEAT
ANDY-7:00 RX
GILLIAN-6:27 RX

WORKOUT-05/02/10

      DAVE HATING LIFE HALF WAY THROUGH "BARBARA"


WOD-
SKILL WORK: PICK A SKILL OR TWO AND REALLY SPEND SOME TIME WORKING ON IT. COME WORK ON OLYMPIC LIFTS, DOUBLE UNDERS, MUSCLE UPS, ROWING TECHNIQUE, HANDSTANDS ETC.....

WORKOUT-05/01/10

                           PAULINE AND JESS- THE CHEST BUMP SISTERS!!!

WOD-

THRUSTER 1,1,1,1,1,1,1

THEN

800 METER RUN (TIME TRIAL)

WORKOUT-04/30/10

THIS IS HOW JEREMY D. TRAINS FOR HIS 40 MILE TRAIL RUN!

WOD-
"BARBARA"
5 ROUNDS FOR TIME:
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 SQUATS

*REST 3 MINUTES BETWEEN ROUNDS, SCORE IS THE AMOUNT OF WORK TIME NOT COUNTING REST.

WORKOUT-04/29/10

          NICK IN TRUE TAKEOVER FASHION-NO SHIRT!!!

WOD-
5 ROUNDS OF:
5 POWER SNATCH 115/75 LBS
25 DOUBLE UNDERS

CASHOUT: 50 GHD SITUPS

WORKOUT-04/28/10

                     XCORP ADVENTURE RACE COMPETITORS

WOD-
21-15-9
OVERHEAD SQUAT 95/65LBS
BOX JUMPS 24/20"
400 METER RUN

WORKOUT-04/27/10

                            PHIL ROSE- XCORP CREATOR
CROSSFIT TAKEOVER WANTS TO THANK PHIL FOR PUTTING TOGETHER AN AWESOME RACE THIS PAST WEEKEND. XCORP "HELL OR HIGHWATER" EVENT WAS A HUGE SUCCESS AND FAR EXCEEDED OUR EXPECTATIONS. THANKS AGAIN PHIL AND WE CAN'T WAIT FOR THE NEXT RACE IN JUNE!!!
WOD-
5 ROUNDS OF:
5 DEADLIFTS 275LBS
10 BURPEES

WORKOUT-04/26/10

                     GRAYSON BOY HAS MUSCLE UPS LIKE MOMMY & DADDY
WOD-
"TYLER"
5 ROUNDS OF:
7 MUSCLE UPS
21 SUMO DEADLIFT HIGHPULLS 95/65LBS

WORKOUT-04/25/10

                                 PAT PENA-DEADLIFT PR!!!

ATTENTION-CROSSFIT TAKEOVER WILL BE CLOSED FOR THE XCORP ADVENUTRE RACE TOMORROW. TAKE A REST DAY, DO SOMETHING FUN OUTSIDE, OR BETTER YET; COME JOIN US AT THE RACE!!!!
-ANDY G.

WORKOUT-04/24/10

MIKE FROM COBRA CANINES AND HIS VICIOUS ATTACK DOG COOPER!!!

WOD-
5 ROUNDS OF:
10 HANG SQUAT CLEANS 115/75LBS
250 METER ROW

WORKOUT-04/23/10

THE CREW IS GROWING! I WANT TO THANK OUR MEMBERS FOR THE HARD WORK AND COMMITMENT THEY HAVE SHOWN OVER THE PAST MONTH. YOU GUYS ARE AWESOME. AS OUR MEMBERSHIP GROWS SO WILL THE CLASS SCHEDULE AND EQUIPMENT POOL. PLEASE FEEL FREE TO GIVE US FEEDBACK ON HOW WE CAN IMPROVE OUR BOX. THANKS AGAIN!
ANDY, JEREMY & GILLIAN
WOD-
CROSSFIT TOTAL
BACK SQUAT 1 REP MAX
SHOULDER PRESS 1 REP MAX
DEADLIFT 1 REP MAX

WORKOUT-04/22/10

TOUGHNESS
THERE IS NO DOUBT THAT CROSSFIT MAKES ALL OF US TOUGHER. WE WORK THROUGH MINOR INJURIES, SCRAPED SHINS, ROPE BURNS, BLISTERS AND THE MENTAL AND PHYSICAL TORTURE THAT IS THE WOD.  WITH THAT BEING SAID SOMETIMES WE OVER DO IT A LITTLE IN THE TOUGHNESS DEPARTMENT. WHEN YOUR BODY STARTS BREAKING DOWN OR YOU JUST AREN'T MENTALLY GETTING AMPED FOR YOUR WORKOUTS TAKE A FEW DAYS TO REST UP. TAKE CARE OF YOUR BODY AND YOUR MIND WITH GOOD SLEEP, FOOD AND AN ACTIVE RECOVERY ROUTINE.  THE DIFFERENCE WILL SHOW IN YOUR PERFORMANCE.
-ANDY G.

WOD-
CHIPPER
50 HIP EXTENSIONS
50 JUMPS SQUATS
200 METER RUN
40 PUSH PRESS 65/45LBS
40 WALL BALL SHOTS
200 METER RUN
30 WALKING LUNGES
30 BURPEES
200 METER RUN
20 RING DIPS
20 KB SWINGS 2/1.5 POOD

WORKOUT-04/21/10

THERE'S STILL TIME TO SIGN UP FOR THE XCORP ADVENTURE RACE!!! ITS THIS SUNDAY AND PHIL PROMISED IT WILL BE MUDDY. CHECK OUT THIS LINK!!!
http://www.facebook.com/profile.php?id=676375744&ref=profile#!/event.php?eid=102579906449130&ref=share
WOD-
3 ROUNDS OF:
500 METER ROW
*3 MINUTE REST BETWEEN EACH

THEN

10 DOWN TO 1
CHEST TO BAR PULLUPS
BOX JUMPS
ABMAT SITUPS

AIRFORCE WOD IS BACK!!!

"AIRFORCE WOD"(YOU GUYS ASKED FOR IT....SO NOW ITS BACK)

MEN USE 95LBS, WOMEN 65LBS
20 Thrusters
20 Sumo Deadlift Highpulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*every minute on the minute you must stop whatever movement you are on and do 4 burpees. You start the workout with 4 burpees right away.

-ANDY G.

WORKOUT-04/19/10

                                     JEREMY D.-TRAIL RUN-JAMAICA

WOD-
"DIANE"
21-15-9
DEADLIFTS 225/155LBS
HANDSTAND PUSHUPS

WORKOUT-04/18/10

ABOUT 50 WORDS TO DESCRIBE CROSSFIT
WOD,FRAN,HEROS,CHALK,TOTAL,PR,KIP,PALEO,ZONE,CHIPPER,AMRAP,SCALED
BOX,CERT,FILTHY,INFIDEL,OLY,HQ,RXD,FIREBREATHER,GLOBOGYM, VIRTUOSITY,MAINSITE,GLASSMAN,JOURNAL,POSE,BURGERNER,SNATCH
SECTIONALS
REGIONALS,AROMAS,MURPH,FUNCTIONAL,INTENSITY,VARIED,SQUAT,LULU LEMON(LOL),CHUCK TAYLORS,INOV8,PVC,CALLOUSES,FISHOIL,BLOG,FOR TIME,GARAGE,POST TO COMMENTS,COMMUNITY,FAMILY,EXCELLENCE!!!
*I KNOW I FORGOT SOME GUYS...HELP ME OUT!
WOD-

MAX STRICT PULLUPS
2 MINUTE REST
MAX BOX JUMPS IN 1 MINUTE
2 MINUTE REST
MAX DOUBLE UNDERS IN 1 MINUTE
2 MINUTE REST
MAX ABMAT SITUPS IN 1 MINUTE

*SCORE IS YOUR TOTAL REPS

WORKOUT-04/17/10

                Proper Scaling of the Handstand Pushup

WOD-
5 ROUNDS OF
500 METER ROW
400 METER RUN

ATTENTION: WE WILL BE HOSTING A WORKOUT AT 1PM TOMORROW AT MT. TRASHMORE!! THE WORKOUT WILL BE DIFFERENT THAN THE WOD POSTED ABOVE. PLEASE COME TO TRASHMORE AND MEET US BY THE STAIRS. BRING A FRIEND!!! THE 9AM FUNDAMENTALS AND 1030AM CLASS ARE STILL ON BUT NO OPEN GYM!

WORKOUT-04/16/10

 MAC-CROSSFIT TAKEOVER CO-FOUNDER AND WETSUIT MODEL: CAPETOWN S.A.


"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
SCORE IS TOTAL ROUNDS COMPLETED IN 5 CYCLES!

WORKOUT-04/15/10

          NICK....QUIT HANGING AROUND AND GET TO WORK!!!

WOD-
4 ROUNDS OF:
10 SNATCHES 95/65 LBS
10 BURPEES
10 PULLUPS

WORKOUT-04/14/10

                          MOMO-POST WOD-BAHRAIN
WOD-
MUSCLE UP PROGRESSIONS AND PRACTICE

THEN

RUNNING TECHNIQUE AND WARM-UP
FOLLOWED BY 1 MILE TIME TRIAL

POST WOD-
TRIGGER POINT THERAPY AND STRETCHING

WORKOUT-04/13/10

WOD-
FIGHT GONE BAD!
3 ROUNDS:
WITH A CONTINOUSLY RUNNING CLOCK COMPLETE
WALLBALL SHOTS 20/14LBS 1 MINUTE
SUMO DEADLIFT HIGHPULLS 75/45 LBS 1 MINUTE
BOX JUMPS 20 INCHES 1 MINUTE
PUSH PRESS 75/45LBS 1 MINUTE
ROW-CALORIES 1 MINUTE
REST-1 MINUTE

*SCORING- A POINT FOR EVERY REP AND CALORIE COMPLETED. YOUR TOTAL REPS AND CALORIES AT THE END OF 3 ROUNDS IS YOUR SCORE!

WORKOUT-04/12/10

                             TALKING TRASH BEFORE "DEATH BY TEN METERS"

FORM
I want to spend a few moments touching on the subject of form. Let me start by saying that I am impressed by the seasoned vets as well as the new CrossFitters at TakeOver. I believe each one of you, although not perfect, do your very best to learn and perform the movements properly. The fundamentals classes have been regularly attended and it is showing. To the "new guys" I say, keep it up and continue learning all you can. To the "firebreathers" I say not only continue to improve but keep helping out those with less experience. Challenge Gillian, Dom and the other coaches to find small errors in your form and to keep programming more complex movements. Our box will judged in the community by how fit our members are and how well all of you move. That is why I am extremely proud of the commitment our coaches and you the members have displayed when it comes to form and technique......Keep up the awesome work and please don't take it personal when we tell you to get lower on an overhead squat or your chin above the bar on a pullup. It benefits us all in the long run!!!
-Andy G.

WARM UP-
10 MINUTE
PISTOL & HANDSTAND PRACTICE

STRENGTH-
FRONT SQUAT 5 X 5

THEN:

ANNIE
50-40-30-20-10
DOUBLE UNDERS
SITUPS

WORKOUT-04/11/10

             Karen Pena at the bottom of an Overhead Squat




What can I say about Karen…first off she is just a wonderful person and her energy is contagious. I remember the first time I met Karen and to see how much progress she has made in just the short time she has been doing CrossFit is amazing! I also have to add that she has been coming in with a BROKEN TOE!!! And she is still CrossFitting!!!
Gilly G.

WOD-
3 ROUNDS OF:
30 HANG POWER CLEANS 95/65LBS
30 KNEES TO ELBOWS
800 METER RUN

WORKOUT-04/10/10

  THEY'RE BACK!!!!! BUBBA AND DUANE ARE CONTINUING THE PRODUCTION OF PRESCRIBED ATHLETICS AND WILL BE MAKING TAKEOVER SHIRTS AS WELL. IF YOU ARE INTERESTED LET US KNOW YOUR SIZE AND WE WILL START PUTTING TOGETHER AN ORDER LIST....AND BUBBA REMEMBER IM AN EXTRA MEDIUM!
-ANDY G.                                     

WOD-
IN 10 MINUTES COMPLETE:
2000 METER ROW
MAX DOUBLEUNDERS

*YOUR SCORE IS THE NUMBER OF DOUBLE UNDERS COMPLETED. THE FASTER YOU FINISH THE ROW THE MORE TIME YOU HAVE ON THE JUMP ROPE. WE HAVE JUMP ROPES AVAILABLE BUT FEEL FREE TO BRING YOUR OWN.

WORKOUT-04/09/10

WOD-
RACK JERK 3,3,3
SNATCH BALANCE 1,1,1

THEN

50 BURPEES
50 CHEST TO BAR PULLUPS

WORKOUT-04/08/10

           PHIL ROSE AND HIS FAMOUS BOUNCING BARBELL

WOD-
5 ROPE CLIMBS
30 WALLBALLS 20/14LBS
4 ROPE CLIMBS
25 WALL BALLS
3 ROPE CLIMBS
20 WALL BALLS
2 ROPE CLIMBS
15 WALLBALLS
1 ROPE CLIMB
10 WALLBALLS

WORKOUT-04/07/10

                         WAY TOO NICE TO STAY INDOORS!
WOD-
DEADLIFTS 3,2,2,2,1

THEN

10 MINUTE AMRAP OF
4 RING PUSHUPS
8 BOX JUMPS
12 WALKING  LUNGES
* GOAL IS TO COMPLETE EACH EXERCISE UNBROKEN.

WORKOUT-04/06/10

http://www.facebook.com/#!/event.php?eid=102579906449130&ref=ts

IF YOU GUYS HAVEN'T SIGNED UP FOR THE XCORP ADVENTURE RACE AT THE END OF APRIL THERE'S STILL TIME! LETS PUT OUR FUNCTIONAL FITNESS LEVELS TO THE TEST! OH AND I ALMOST FORGOT.....YOU GET A T-SHIRT!!!

WOD-
WEIGHTED PULLUPS: 5,5,5,

THEN

WITH A CONTINUOUSLY RUNNING CLOCK DO:
1 HANDSTAND PUSHUP & 2 KB SWINGS(1.5/1 POOD) THE 1ST MINUTE
2 HANDSTAND PUSHUPS & 4 KB SWINGS  THE 2ND MINUTE
3 HANDSTAND PUSHUPS & 6 KB SWINGS THE 3RD MINUTE.........

CONTINUE UNTIL YOU CAN NOT COMPLETE THE ROUND BEFORE YOUR MINUTE IS UP!
-ANDY G.