The Rocky Guide To Life quote” Patience is a virtue, you know?” (Rocky)
Day 31 last day of the pushup challenge good luck!!!!
WOD # 96
5 rds for time 
100 jump ropes
50 squats
or Hopper Deck Card 8 of Clubs
4 rds for time
400m run
50 squats
The Rocky Guide To Life quote ” You wanna go out in style, you wanna go out in one piece.” (Mick)
Day 30 of the pushup challenge
Wod # 91
Complete for time
row 2000m or run 1600m
then complete 300 total reps in any order or any amount
pushups, dips, squats, box jumps, ab mat situps, back extensions
or Hopper Deck Card Queen of Hearts
Helen
3 rds for time
400m run
21 kb swings
12 pullups
Don’t forget the special Super Bowl Wod 7:30 Sunday morning at LHC
The Rocky Guide To Life quote “Nobdy owesnobody nothing, you owe yourself.”( Rocky)
Day 29 of the pushup challenge
WOD # 82
Form goes bad when you are on vacation
1600 m run 3 min rest
800 m run 3 min rest
400 m run 3 min rest
200 m run 3 min rest
50 yd sprint & 50 yd lunge
or Hopper Deck Card Joker
Filthy fifty
for time
50 reps of box jumps, jumping pullups, kb swings, walking lunges,knees to elbows, push press(45#), back extensions, wallballs,burpees, double unders.
The Rocky Guide To Life quote “Run for your life” (Mick)
Day 28 of the pushup challenge
WOD #69
7 rds for time
10 thrusters
10 pullups
20 box jumps
or Hopper Deck Card 3 of Clubs
Tabata bottom to bottom
8 setsof 20 seconds of work and 10 seconds of rest. rest in the bottom position. Score your lowest number of reps completed in anmy given round.
The Rocky Guide To Life quote “Run for your life” (Mick)
Day 28 of the pushup challenge
WOD #69
7 rds for time
10 thrusters
10 pullups
20 box jumps
or Hopper Deck Card 3 of Clubs
Tabata bottom to bottom
8 setsof 20 seconds of work and 10 seconds of rest. rest in the bottom position. Score your lowest number of reps completed in anmy given round.
The Rocky Guide To Life quote “Hey crime don’t pay” (Rocky)
Day 27 of the pushup challenge
Wod # 62
15 RDS
5 pullups 5 pushups
10 situps 10 squats
or Hopper Deck Card Ace of Clubs
Jason
for time
100 squats 5 muscleups
75 squats 10 muscleups
50 squats 15 muscleups
25 squats 20 muscleups
The Rocky Guide To Life quote “Yea, but you think you oughta stop trying things because you had to many birthdays? I don’t” ( Rocky)
Day 26 of the push up challenge
Wod # 59
10-9-8-7-6-5-4-3-2-1
Deadlifts
bench press
or Hopper Deck Card Ace of Spades
Murph
for time
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
We are already at the end of January, how is your workouts coming along. If you didn’t start there is no excuse now. It doesn’t take much time to stretch, get your blood flowing and doing a simple 12 min wod. Here is one for you, as many rounds in 12 min. 50 jumping jacks, 10 push ups,15 sit ups, 20 squats. We all have 12 minutes to spare. Get up a little earlier, at lunch time,during the commercials or right before bed. We just want you to move, later on in life you will thank yourself.
Have a great week
Dave
Work on benchmark wods
post your times
example: Fran 21-15-9 thrusters and pullups or Helen 400m run 21 kb swings, 12 pullups 3 rds etc…
The Rocky Guide To Life quote “You hang out with yo-yo people, you get yo-yo friends” ( Rocky)
Day 24 of the pushup challenge
WOD # 51
3 rds for time
800m run
40 good mornings
40 sit ups
or Hopper Deck Card King of Clubs
Joshie
3 rds for time
21 right arm 40# dumbell snatch
21 L pullups
21 left arm snatch 40# dumbell snatch
21 L pullups