11-30-08

Here is a nice easy on your own, WOD.

100 burpees for time. These will even count towards your daily totals!!

Remnants of Keith following Murph Sunday Morning!



Burpee challenge #47

11-29-08 "Spartan 300"

For time:

25 pull ups
50 deadlifts (135/95)
50 push ups
50 box jumps
50 floor wipers (135/95)
50 single arm db clean and jerk (35/20)
25 pull ups

Post times to comments...

Burpee Challenge #46

11-28-08 "Murph"

For time:

Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

Burpee Challenge #45

11-27-08 Happy Thanksgiving

Your day of choice. For all of you zoner's today is your day off! Enjoy your time with family and all of the delicious foods. Happy Thanksgiving.

Burpee Challenge #44

11-26-08 " Man makers"

21-15-9 for time:

Man makers (25/15)
KTE
Deadlift (185/115)
Box Jump

Burpee Challenge #43

11-25-08 "Helen"

3 rounds:

4oo meter run
21 kettlebell swings (53/35)
12 pull ups


Burpee Challenge #42

11-24-08 "The Ascent"

5-10-15 For time:

Front Squat (185/135)
Box Jumps 20"

Burpee Challenge #41

11-23-08 "5k run"

Run a 5k
Post times to comments.

Don't forget about your burpees...

Burpee Challenge #40

11-22-08 "County Fair"

4 minutes of work at each with each Couplet. Record total number of rounds at each Couplet.
1 minute of rest between couplets.

5 Push Press (95/65)
5 Sit ups

5 Wallball #20
5 Boxjumps 20"

5 Cleans (95/65)
5 Double Unders

5 DB Snatches (35/15)
5 Burpees



Burpee Challenge #39

11-21-08 REST DAY

Burpee Challenge #38

Friday Evenings WOD Fogged up the windows!!

11-20-08 "Settlement"

5 rounds for time:

5 Deadlifts (315/215)
12 KTE


Burpee Challenge #37

11-19-08 "Fight Gone Bad"

3 rounds
1 minute each

Wallball #20
Rower(cal)
Push Press (75/55)
Box Jump 20"
SDLHP (75/55)
Rest

*record total reps of all exercises all 3 rounds

Burpee Challenge #36

11-18-08 "Jackie"

For time:

1,000 meter row
50 thrusters (45#)
30 pull ups

Post times to comments


Burpee Challenge #35

11-17-08

For time:
10 Cleans (135/85)
50 Sit-ups
8 Cleans
40 Sit-ups
6 Cleans
30 Sit-ups
4 Cleans
20 Sit-ups
2 Cleans
10 Sit-ups


Burpee Challenge #34

11-16-08

Run or Row a 5k


Burpee Challenge #33

11-15-08 "4 of Diamonds"

3 rounds for time of:

40 Push press (65/45)
30 Squats
20 Ring dips
10 Double unders


Burpee Challenge #32

11-14-08 Rest Day or Make Up Day

The Burpees keep on coming.......


Burpee Challenge #31

11-13-08

5x5x5x5
Front Squat

Then
12 rounds (tabata) no rest
Push Press (75/55)
Sit ups

Post total reps to comments.

Burpee Challenge #30

11-12-08 "Keep coming in waves"

500m row
30 sit-ups
30 box jumps 20"
30 pull-ups

400m row
20 sit-ups
20 box jumps 20"
20 pull-ups

300m row
10 sit-ups
10 box jumps 20"
10 pull-ups

*rest approximately 2 min between rounds
*time each round individually

Burpee Challenge #29

11-11-08 "4:30 wake up call"

For time:

500 rope jumps
50 walking lunges
50 air squats
400 rope jumps
40 walking lunges
40 air squats
300..., 30.., 30..
200..., 20.., 20..
100 rope jumps
10 walking lunges
10 air squats

Burpee Challenge #28

11-10-08 "2 min defense"

5 rounds of: (135#/85#)

1 power clean
3 squat cleans
2 push jerks
75m sprint sub for sprint: (30 single jump ropes)
*wait 2 minutes before starting next round (time each round)

Burpee Challenge #27

11-9-08 Rest Day

EAGLES v. GIANTS 8:15


GO BIRDS

Don't forget those burpees.

Burpee Challenge #26

11-8-08 "Albany Hopper"

800m Run

then

5 rounds of:

21 SDLHP (95/65)
15 Burpees
9 Thrusters (95/65)

Burpee Challenge #25

11-6-08 "Randy"

For time:
75 Power snatches (75/55)



Burpee Challenge #24

11-6-08 "Nancy"

5 rds. for time:
400 meter run
15 overhead squats (95/65)

Post times to comments

Burpee Challenge #23

11-5-08

7 rounds for time:

7 cleans (squat) #135/#85
7 pull-ups

Burpee Challenge #22

11-4-08 "Rain or Shine"

20 minutes As Many Rounds As Possible (AMRAP)

5 overhead squat (75#)
10 push ups
15 box jumps (20")
20 double unders

Burpee Challenge #21

11-3-08

Tabata DL/Burpee

4 rounds of:

4 tabata sets of:
Burpee
Deadlift (225/185)
Burpee
Deadlift
30 sec rest

Record totals for Burpees and Deadlifts

Burpee Challenge #20

11-2-08 Rest Day

Make sure you have turned your clocks back today!

Today is a day of Rest however do not forget to finish your 19 burpees.

Burpee Challenge #19


Congrats to our hometown team, Philadelphia Phillies, for bringing home a Championship.

11-1-08

Row a 5k

Burpee Challenge #18