Reminder:

Black Box S&C get together tonight (8.11.10).

7pm at Cal and Beth’s house!

8401 Spring Creek CS TX

There will be beer, but feel free to B.Y.O… !

Back Squat

5×3

Max Wted Plank

x2

Followed by,

30-20-10

Box Jumps

KB Swings

{ Comments on this entry are closed }

gymnastics

Followed by:

400m Run

40 Sit Ups

20 Lunges (wted)

20 Pull Ups

40 Wall Ball

20 Lunges (wted)

20 Pull Ups

40 Sit Ups

400 m Run

{ Comments on this entry are closed }

- Clean and Jerk Max for today

- Strict Pull Ups

3×5

(add wt if needed)

- Tabata Sprint

{ Comments on this entry are closed }

Team Work

8 Rounds Total

5 Deadlifts

10 Pistols

50 Double Unders

One person works, one person rests.

{ Comments on this entry are closed }

We will not be meeting at the gym today.  We are meeting at Thomas Park in College Station. (click for map)

“WOD: The PVC Mile”

With a section of PVC complete the following:

25 Back squat/ front squat/ Overhead squat

Run 400

25 press/ push press/ push Jerk

Run 400

50 cleans

Run 400

50 snatches

Run 400

{ Comments on this entry are closed }

Clean and Jerk

6×1 (heavy)

Followed by,

10 Press

10 Push Ups + 10 Jumping Squats

15 Push Press

10 Push Ups + 10 Jumping Squats

20 Push Jerks

10 Push Ups + 10 Jumping Squats

{ Comments on this entry are closed }

Come and be surprised! See you at the 4 or the 5!

{ Comments on this entry are closed }

Snatch Heavy

WOD:

Mile Run

{ Comments on this entry are closed }

Happy 25th Birthday to Megan!

These are a few of her favorite things:

Starting with 25 Double Unders

Followed by,

5 Rounds

5 Deadlifts

10 Pull Ups

15 Box Jumps

Ending with 25 Double Unders

{ Comments on this entry are closed }

gymnastics continues….

Followed by,

TEAM WOD:

As a team complete the following:

200 Pull Ups

200 air squats

200 KB Swings

One person must be rowing at all times. All teammates must row.

Score=time (sec.)-distance in the row (m)

{ Comments on this entry are closed }

gymnastics continues…

Followed by:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

{ Comments on this entry are closed }

The summer rain is SOOOOOO good!  Free water!!!

Muscle Up Progression & Pull Ups

then,

5 rounds

5 Power Snatch

20 Box Jumps

Fast Tube by Casper

{ Comments on this entry are closed }

Invictus

by William Ernest Henley

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul

Handstand Work

3 Rounds

20 Cross Chops

20 Weighted Walking Lunges

300m Run

{ Comments on this entry are closed }

1 rep Max for the Power Clean

TEAM WOD:

4 rounds

100m Sandbag Sprint

Max Power Cleans

(each team member does all movements & rounds)

{ Comments on this entry are closed }