Sunday 081130

Rest day

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 64 Total Burpees =2,080

Saturday 081129

“300″

For time:

25 Pull-ups

50 Deadlift (Men 135 lbs, Women 85 lbs)

50 Push-ups

50 Box jumps (Men 24” box , Women 20″ box)

50 Floor Wipers (Men 135 lbs, Women 85 lbs)

50 Kettlebell or dumbell clean and press (Men 35 lbs, Women 20 lbs)

25 Pull-ups

Post time to responses.

Compare to July 26, 2008.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 63 Total Burpees =2,016

Friday 081128

* There will be one class offered today at 10:00 AM.

5 Rounds for time of:

400 Meter run

21 Dumbbell thrusters (Men 1/2 Bodyweight, Women 1/3 Bodyweight)

15 Kettlebell swings (Men 55 lbs, Women 35 lbs)

12 Pull-ups

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 62 Total Burpees = 1,953

Thursday 081127

Happy Thanksgiving!!

We are closed today and will only be offering a 10:00 am class on Friday.

Here is a workout that you can do almost anywhere.

For time:

Run 5 km

Post time and location of run to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 61 Total Burpees = 1,891

Wednesday 081126

Overhead squat 21-15-12-9-6-3 reps

Post loads to responses.

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. It also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power, unsurpassed.”
-CrossFit Journal Issue 36

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 60 Total Burpees = 1,830

We will be closed on Thanksgiving Day and will only be offering a 10:00 am class on Friday. Nicole and I would like to wish everyone a happy and safe Thanksgiving!