I hate you Helen

"Helen"

3 rounds for time of:
Run 400m
21 - 1.5 Pood KB Swings
12 Pullups

Shoot my Hammies

For time:

21 Hip & Back Extensions
Run 400m
18 Hip & Back Extensions
Run 400m
15 Hip & Back Extensions
Run 400m
12 Hip & Back Extensions
Run 400m
9 Hip & Back Extensions
Run 400m
6 Hip & Back Extensions
Run 400m
3 Hip & Back Extensions
Run 400m

Backwards & Runny J.T.

For time:

50 Ring Dips
Run 400m
50 Pushups
Run 400m
50 Handstand Pushups
Run 400m

Kettle-Kettle-Bell your Boat...

No Rower, so slight mod from the main page:

3 Rounds for time of:
50 KB Swings - 1 pood
21 Burpees
Run 400m

Run until your legs are Jell-O

"Nancy"

5 Rounds for time of:
Run 400m
15 x 95# Overhead Squat

Workout at SFA Track @ 6PM

WOD

"Helen"

Three rounds for time of:
Run 400m
21 1.5 pood Kettlebell swings
12 Pullups

We will probably do this after the Indian Food Festival....I'm gonna guess this may happen around 830 or 9PM at AMCMS

WOD

Four rounds for time of:

Run 400m
50 Squats

I guess we'll do this sometime this evening...maybe

See last time here

WOD

"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 Situps

I'm eating dinner with the Colvin's @ 6:30, and should be back around 8:30 or 9 if anyone wants to join me for a workout then.

I would say see Michael, but no one commented on it, and I can't remember what my old time was.

A real workout

Four rounds for time:

Run 400m
Rest 2 minutes

Meet somewhere around 630 when Dustin gets back in town, and be prepared to run hard!

I love running in headwind

Run 5k for time

Meet up at my house at 5PM and be prepared for a beat down! I'm shootin for a sub 25:00

Let's remove trunk stability and then run a lap...that'll be fun right?

"Mr. Joshua"

5 rounds for time of:

Run 400 meters
30 Glute-ham Situps
250# Deadlift - 15 reps


That is 75 - 250# Deadlifts! Wow! Ok so Mary Branch Elementary @ 530PM - get it done and then we'll go do something that sounds more fun, haha!

42K For Time

Run 16 miles with slight to no wind at back. Make turn and run next 4 miles with a cross wind, but nearly in your face, then make the final turn and run the last 6 miles with a 20 to 25 mph wind in your face. Gotta love West Texas weather.

Time 4 hours 3 minutes

Rest Day / WOD?

Today is officially a rest day, but given that none of us did any workouts this weekend, we're gonna make this a 4 day cycle.

Saturday's WOD:

"Quarter Pounder"
4 Rounds for time:
Run 400m
50 Air Squats

my last time was 15:56 in July, this should get shattered today!!

Meeting up at the SFA track promptly @ 6PM, see you there!

The more pullups you do, the less running you have to do

"Nicole"

AMRAP (as many rounds as possible) in 20 minutes of:

Run 400m
Max reps Pullups

Post # of rounds completed, as well as pullups each round

I will be heading straight from work at 5PM to Consol MS, starting the workout as soon as possible, then leaving as soon as possible, at or before 6PM cuz i have to run an errand then go to HOPE group, so if any of you can be there then be there, if not I'll knock out this one by myself, which may be better since I don't really want to be "encouraged" to run faster, and I'll be happy with going slow!!

B-day WOD

"Terrible 24"

3 rounds for time of:

Run 800m

24 Pullups

24 Pushups

24 Situps

24 Supermans

24 Squats

24 Burpees

Happy Birthday to me....bleghk!

Run, Run, Run

"Michael"

3 Rounds for time of:

800m Run

50 Back Extensions

50 Situps

I think we'll be meeting same time same place today...if not earlier?

Most painful hour of my life

"Murph"

For time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Oh Goodness!

Run 5k

Way worse than it looks!

"Griff"

Two Rounds for time of:
Run 800m Forwards
Run 400m Backwards

First Michael

"Michael"

Three rounds for time of:
Run 800m
50 Back Extensions
50 Situps