13
Aug
09

Beachcrawl

  1. 5 rounds

          : bear crawl 20m

         : 10 burpee’s / minus 2 burpee’s every lap

       2.  400m swim/ 3 rounds

11
Aug
09

Swim-swim-Swim

  • 200m swim
  • free style out breath stroke in
  • 50 crunchs
  • minus 10 crunchs for 4 rounds

please stretch for minimum of 20 minutes

08
Aug
09

WOD 8-8-09

  • 100m swim
  • 5 get-up-get down /5 burpees

            4 rounds for time

07
Aug
09

8-7-09 WODrun1mile

  • Gett’er  done
  1. 50 squats /05 fast deep breaths        guys 80lbs/gals 40lbs
  2. 40             /10
  3. 30           /15
  4. 20          /20
  5. 10         /25
  • 2x 800m sprint or 1 mile jog 
  • post time’s, Donkey’s…
06
Aug
09

1st Hurdmanfitness slide show

06
Aug
09

8-06-09 WOD

max rounds in 15 minutes

  • Triangle’s
  1. 50m swim
  2. 50m ru25
  3. 25 sit-ups (elbows pass the kness)  

athleths: Ash-bomb 3 laps

                  Bud-Lite    4 laps

                  Dirty           4 laps

    05
    Aug
    09

    Workout of the Day”WOD” 8-05-09

    dead lift max weight

    reps:5-5-5

    then 7 rounds for time

    10 pull-ups

    20 push-ups

    30 sit ups

    post times and comments




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