MONDAY. NOVEMBER 29. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A) STREGTH
     BOX SQUAT 3-3-3-3-3

B) WOD
     7 rounds for time of:
     7 Overhead Squats 95 lbs
     7 Box Jump - 20" Boxes
     7 Clap Push-ups
     Post total time to complete in comments.

DEMOS
BOX SQUATS
CLAPPING PUSH-UPS 

TUESDAY. NOVEMBER 23. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

**You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

***Post time and number of penalties to comments.

MONDAY. NOVEMBER 22. 2010

 1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Iron Curtain Chipper

For Time:
10 Overhead Squats 95 lbs
20 Squat Cleans 95 lbs
30 Push Presses 95 lbs
40 Pull-ups
50 Wall Balls
60 Double Unders
70  Sit-ups
800 m Run
Post total time to complete in comments.

DID YOU CATCH THIS: CALIFORNIAS FINEST... YEAH RIGHT!!

THURSDAY. NOVEMBER 18. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Post total rounds completed in comments.

WEDNESDAY. NOVEMBER 17. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

For time:
135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10  Sit-ups
Post total to complete time.

FKNMAN BONUS:
Tabata Double Unders
*Note total reps.

Read This: BEWARE OF SNACKS

TUESDAY. NOVEMBER 16. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

CINDY
AMRAP 20 MINUTES OF:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
*Post total rounds completed.

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Overhead Squats #95
15 Push-ups
20 Double Unders
Post total time to complete.

FRIDAY. NOVEMBER 12. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

7 rounds for time of:
10 Hang Power Cleans #115
15 Box Jump 24"
5 Knees-to-elbows
Post total time to complete.

THURSDAY. NOVEMBER 11. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Weighted Pull ups - 3-3-2-2-1-1-1

AMRAP 15 mins of:
20  Overhead  Lunge With #45  Plate
10 Burpees
30 Double Unders
Post total time to complete and loads used for pull-ups.

TUESDAY. NOVEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

3 rounds for time of:
15 Bench Presses 155 lbs
15 Supine Ring Pulls
400 m Run
Post total time to complete.

MONDAY. NOVEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots #20
20 Pull-ups
*Post total time to complete.

** This List will be posted here for reference and I will print hard copies for your use that ill keep at BAFKNMAN box. See the following list in order of importance and need! When making your donations please utilize this procurement list, thanks! If you need help finding good deals on whats listed ill be posting links soon, or just hit me up.

1. Rubber bumper plates ( 10 / 15 / 25 / 35 / 45 / 55 )
2. Kettlebells ( 1pood = 36lbs / 1.5 = 53lbs / 2pood = 70lbs )
3. Medicine balls ( 10 / 14 / 20 )
4. Dumbbells (10 / 15 / 20 / 25 / 30 / 35 / 45 / 55 )
5. Rubber flooring
6. Rings
7. Jump ropes (speed ropes)
8. Men’s and women’s Olympic barbells ( 35 / 45 )
9. Flat benches
10. Plyo boxes ( 12” / 18” / 20” / 24” / 30” )
11. Slam Ball ( 30 / 40 / 50 / 60 )
12. Climbing rope (Manilla 1.5” or 2” in 20’ lengths )
13. Light training barbells ( 10 / 15 / 25 )
14. Rubber stretch bands ( Light = 25lbs / medium = 50lbs / heavy = 75lbs )
15. Small metal plates ( 2.5 / 5 / 10 )
16. PVC pipe or wooden dowels ( 7’ )
17. Glute-ham developers
18. Weight Vest ( Anything up to 100lbs will do / 20lb minimum. )
19. Pull-up bars or stations
20. Adjustable squat stands
21. Concept2 rowers
22. Parallettes (PVC)
23. Punching bags
24. Power cages or half racks
25. Platforms
26. Bikes
27. Bar collars

FRIDAY. NOVEMBER 5. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

3 rounds for time of:
5 Thruster Double Presses #115
50 Double Unders
20 Wall Balls #20
Post total time to complete.

THURSDAY. NOVEMBER 4. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

"LIL DEVIL"
First round do 1 Turkish Get up each arm #25
+ 6 burpees
   12 Back Squats #115
   18 Double Unders
Second round do 2 Turkish Get up each arm #25
+6 burpees
   12 Back Squats #115
   18 Double Unders
.... and so on til you get to 6 Turks each arm then complete that round as the rest.

** Post Total Time to complete.

WEDNESDAY. NOVEMBER 3. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD
  
A)
 "Ace / Jack of Clubs"
20 Push Ups - 1 Sit Up
19 Push Ups - 2 Sit Ups
18 Push Ups - 3 Sit Ups...
all the way to
1 Push Up - 20 Sit Ups
*Post total time to complete.

B)
BOTTOM TO BOTTOM TABATA SQUATS.
*Each 10 seconds of rest is spent in the bottom of the air squat position.
**Post number of air squat reps for each set.

TUESDAY. NOVEMBER 2. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

21-18-15-12-9-6-3 reps of:
Overhead Lunges #45 (barbell)
Knees-to-elbows
Post total time to complete.

MONDAY. NOVEMBER 1. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A. Snatch Balance 1-1-1-1-1-1-1

B. As many rounds as possible in 10 minutes of:
25 Double Unders
10 Burpee Pull-ups

*Notes: A) Find 1 rep max.   B) Post total rounds.

DEMOS
SNATCH BALANCE 
BURPEE PULL-UPS