20 Minute Challenge

Warm up with R1(20sec on 20sec off) R2 (20sec on) of the following:
- KB swings
- Pushups / R2 Burpees
- KB high pulls / R2 Snatches
- Goblet squat
- KB Press / R2 Mtn Climbers
- Jumping jacks
- Bicycles

Then complete the follow 20min AMRAP. Doug and I got 9 and were beatstreet:

- 5 Burpees
- Snatches 5/5
- 15 Mtn Climbers
- 20 KB Swings

We use the 20 and 30lb KBs at my place. We swapped every few rounds.

Not Fun After Skiing

Warm up with 5 rounds of:

5 pushups

5 pullups

5 situps

5 med ball slams

WOD is 10 Rounds of:

20 Air Squats

15 Pushups

10 Box Jumps (24")

Kicker: Squats have to be unbroken, and chest must hit the ground on your pushups...if you break, or chest doesn't come all the way down....3 burpees!! (The penalty far outweighs the crime) Pushups do not have to be unbroken. This is a good one.

We finished with death by toes to bar, if you're feeling crazy.

Fun one

Ok this is a modified workout that we have all seen before.
50-40-30-20-10
Sit up and double unders
Add 10 pull ups in between each set

Good luck this hurt a little.

KJ

KJs Creation

Ran 2miles @ 8:10 pace, them completed 2 rounds of the following. The first round is 1min intervals with 10sec rest in between, second round is 30sec intervals with 10sec in between:
- 45lb bar curls
- 45lb bar bent over rows
- 45lb bar overhead press
- 45lb bar clean to lunge R/L

Complete each round without letting go of the bar. I took about a minute and 30 rest in between R1 and R2. This was quick but burned me out fast.

Saturday Sickness

Completed a crazy full body circuit developed by Kevin. Took us approx 26:30 to complete the following:

10,9,8,7,6,5,4,3,2,1
- Burpees to Pullups
- Toes to Rings
- 45lb Thrusters
20 Double Unders

We started at 10 reps for each of the three movements and then decremented by one rep each round down to 1. We completed 20 double unders every round totaling 200. This was a high cardio challenging workout!!

Thursday Wieghtlessness

We knocked out the Body Weight 300 tonight. This circuit was suggested by Doug and was the first 4 person session at the new MB Garage Gym (Phil x 2, Doug, and myself). We each started a different point in the circuit to stagger our progress.

25 - vSits or Bicycle Abs
50 - BW Squats (open choice)
25 - Pushups
25 - Speed-skaters Alt.
50 - Full Situps
25 - Ring Rows
50 - Walking Lunges
25 - Dive Bomb Pushups
25 - Pullups or Jump Pullups

After completing this, Lil Phil and I ran a 2mile loop to the Coast Guard Station and back with approx. 6 sprints throughout, ending with an extended sprint.
Roughness!!!

Aloha!

Mahalo for the invite Ed! great BOX you have over there!! 2 hrs of surfing yesterday- I was shot by round 3 :)

Wednesday wod

Really wasn't feelin it after a long workday and commute. Completed some random movements after dinner (65lb straight bar curls, med ball slams, pullups). I then talked to Phil & Phil Sciortino and decided to man up and knock out a workout. We completed 5 rounds of the following:

10 - Burpees
10 - Sumo Squats (Sciortinos did Split Lunges)
20 - Double Unders
5 - 20meter Shuttle Runs

Ended with some sub-par stretching.

Terrible Tuesday

Started off this morning with a fast paced 800m jog, moving right into about 25 jumping jacks. I then completed the following 2 warm up rounds followed by a body weight 5 rounds x 5 reps each workout.

** The 1/2 block loop was swapped out for 60sec elliptical sprints

2 - For - Tuesday

Part 1

5 rounds:

30 second max pull ups

1 minute rest

blasted out 69 (giggity)

______________________

Part 2

15 minute AMRAP:

10 wallball

10 toes to bar

10 box jumps

did 7 rounds + 4 TTB

40 Ounces to Freedom

40 Hanging Power Cleans (95#)

40 Toes to Bars

40 Thrusters (95$)

40 Pullups

Took me 16 minutes.

"ANNIE"

50 - 40 - 30 - 20 - 10

Double Unders

Sit-ups

I finished this one in 7:08, record for CFS is 5:35 (and it was a broad).

We do anchored situps for this one (throw your feet under a couple

dumbells so you can burn trough those fockers).

Busted out a 500m row for time after this one (got 1:36) followed by max L-sits....i can only get 10 seconds.

"ELIZABETH"

21 - 15 - 9

135# SQUAT CLEANS

RING DIPPERS

I finished this one in 12:48, the best time was around 7:50.

Ring dips are the worst.