WOD 033110

5 Rounds

5 Hand Stand Push Ups

10 Dead Lifts

15 Burpees

WOD 033010

5 Rounds

1 Minute Each

Row

Wall Balls

Box Jump

Kettle Bells

Push Ups

For those of you who don't know this is a picture of the beautiful Jolie Gentry, 8 months pregnant with her first baby girl. It was an honor to meet her. Her accomplishments are my goals. We should always strive to be better...no matter where in life we find ourselves.

WOD 032910

15 min work

7 Thrusters @ 115

spider mans from box to box

10 pullups

count complete rounds only

Two days hanging with CrossFit Gurus have us ready to dive in and teach you guys some awesome stuff. As "Todd" would say, its gonna be "Fantasticle!"

100 burpee box jumps

At the top of each minute you owe 2 pullups

By the way the CERT is fantastic. We met 2 of our favorite Crossfit Superstars today. Humble people. WOW

We will be at the Cert in Boise this weekend. You guys have free reign of the place so enjoy. And dont forget. On Sunday at 2 pm my boy Chuck will be runnin the show. If you can make it bring your A game.

Lt. Michael Murhpy

To Lt. Michael Murphy: Thank you for dying for my freedom. To Dug, Rach, Matt, Mike, Chuck, and Blake, thank you for sharpening your swords brothers. To you dirtbags who stayed at home while I was training? I am still faster and stronger than you.......

Consilium Compello. 366

WOD 032610

Run 1 mile

100 pullups

200 pushups

300 airsquats

Run 1 mile

"THE DIFFERENCE BETWEEN INTEREST AND COMMITMENT IS THIS...WHEN YOU'RE INTERESTED IN SOMETHING, YOU DO IT ONLY WHEN CIRCUMSTANCES PERMIT. WHEN YOU'RE COMMITTED TO SOMETHING, YOU ACCEPT NO EXCUSE. JUST RESULTS." 366

WOD 032510

3 Rounds

1 minute each

Jump Rope

Hang Cleans

Knees to Elbows

Wall Balls

Back Extensions

WOD 032410

10-9-8-7-6-5-4-3-2-1

Thrusters

Pullups

Box Jumps

3 way sit ups with ball

There will be no 2:00 session today. Neither of us will be here. Sorry

And don't forget, we are getting certified on Saturday and Sunday so no sessions both those days either. Sorry for the messed up week. We'll be back to normal by Monday.

WOD 032310

Field Relays with Medicine Ball (if weather is nice)

Trust Me! You'll Love it.

Lead, Follow or Get out of the Way....Paine

A little note to let everyone know that we won't be having sessions on Saturday or Sunday. Doug and I will be getting CrossFit certified. Yaaaaa!!!!!

WOD 032210

4 Rounds

300 m Row or 400 m Run or 150 Jump Ropes

25 Pull-Ups

25 Push-ups

25 Air Squats

25 Sit Ups

WOD 032110

Row 1000 m or Run 1600 m (4x down driveway)

50 Dumbell Snatches

Row 750 m or Run 1200 m (3x down driveway)

36 Dumbell Snatches

Row 500 m or Run 800 m (2x down driveway)

20 Dumbell Snatches

Tabata:

Eight rounds, 20 seconds of work, 10 seconds of rest. Each exercise is completed in total before you move on to the next movement.

Air Squats

Push-ups

Sit-ups

Dips

Row

WOD 031910

5 rounds

Each round 1 min

Deadlift

3 way situps

Sledgehammers

WOD 031810

Run 400 m or 250 m Row

10 Hand Stand Pushups

Run 400 m or 250 m Row

20 Pullups

Run 400 m or 250 m row

30 Wall Balls

Run 400 m or 250 m Row

40 Burpees

Run 400 m or 250 m Row

WOD 031710

21-18-15-12-9-6-3

Kettle Bells

Box Jump

Pull Ups

End with a 1000 m Row

Don't forget today is St. Paddy's Day and we are doing a workout at the fire training center in Nampa starting at 12:00. Call me if you want to come and join in or just watch! 989-8307

WOD 031610

3 Rounds

30 Double Unders

25 L Pull-Ups or Pull-Ups

20 Thrusters

WOD 031510

8 Rounds

200 m jog

200 m sprint

1 minute rest

WOD 031410

3 Rnds

Push Press 95/55

Sumo Dead Lift 95/55

Box Jump 20/12

Wall Ball 20/12

Row

WOD 031310

1000 m row

thrusters 45# (50)

pull-ups (30)

For Time

WOD 031210

Weather sucks/ were inside

4 1 min rounds

weighted lunges

knees 2 elbows

overhead press

back extension

burpees

WOD 031110

10 Squat Cleans w/ Dumb Bells

20 Kettle Bell Swings

30 Box Jumps

40 Sit Ups

50 Wall Balls

60 Pull Ups

70 Push Ups

80 Air Squats

90 Rows

100 Jump Ropes

It is better to wear out than rust out...

Cumberland

WOD 031010

Box Jump warm up.

Row 1000 m for time.

Workout times at 8:30, 2:00 and 3:30

No workout times at 5:30 or 6:30 today.

The person who says it can't be done...should not interupt the person doing it.
Chinese Proverb

WOD 030910

5 Rounds

5 HS Push Ups

10 Pistols (each leg)

15 Burpees

100 Jump Ropes

Complete rest....is death. - Trotter

WOD 030810

5 -1 minute rounds

Farmer carry w/ dumbbells

Back Squats w/bar

Dips

Row

Box Jump

Success is how high you bounce when you hit bottom...Patton

WOD 030710

3 Rounds for time

Run 400 Meters

21 Kettlebell Swings

12 Pullups

WOD 030610

Once per minute for 30 minutes

5 pullups

10 pushups

15 air squats

WOD 030510

5 rounds

50 Wall Balls

25 Pull Ups

WOD 030410

5 Rounds

5 Hang Cleans
10 Wall Balls
15 Spidermans
20 Air Squats
25 Jump Ropes

Happy Birthday Dallas

14 Years Old!!! You Rock!!!
I love you!

WOD 030310

Run 400 Meters at beginning
3 rounds
1 minute each

Box Jump
KettleBell
Sledge Hammer
Air Squats
Sit Ups
Row

Run 400 Meters at end

WOD 030210

Run-10-9-8-7-6-5-4-3-2-1-Run
Thrusters
Turkish Get-Ups
Double-Unders
(Start and Finish with a run)
For Time

WOD 030110

5 Rounds:
5 Deadlifts
10 Burpees
15 Knees to Elbows or Toes to Bar
20 Weighted Lunges
For Time