One cold dry morning

Baby, it’s cold outside! No songs were sung nor tune played for our pleasure this morning. Out the front door into the fray with a temperature of 22F.

Good thing there isn’t a wind chill or we’d be popsicles right from the get go. We’re going to be at Roos Athletics Field for this week.

Come and join us, so we can help you get you back in gear.


⁃ jumping jacks x 40

– leg/arm swings x 20/ea

⁃ Trunk twists/ Torso bends x 20 ea

WOD – ruck 10/20# dry

  • 400m ruck
    • 50 x walking lunges
    • 20 x burpees w/ruck
    • 50 x flutter kicks / leg
    • 20 x dive bombers/ Hindu push ups
    • 50 x step ups w/ruck
    • 20 x goblet squats
  • 400m ruck
  • Quick, but deadly

    Just described what you’ll feel like once you complete this very quick, low rep workout. Just remember to breath it all in.

    Focus today on your ability to not red-line, or burn yourself out on the first running loop. It’ll benefit you to be fast, but steady.

    Park loop x 1 (1 mile)

    • 30 x burpees
    • 30 x bj
    • 30 x dips
    • 30 x leg levers
    • 30 x mb sit ups
    • 30 x mb cleans
    • 30 x mb ball slams

    Park loop x 1 (1 mile)

    Grassy not Gassy……

    We get to see more of this wonderful soccer field here at Mayfair Park, and well put it to good use. Wake up the neighbors with the tappers that are outside barking incessantly while we workout and their owner just lights up a square or two and enjoys the view of the yahoos (us) working out in his backyard!

    The only drawback is that our clothes really reek after the soccer field moisture on our clothes. I’ll blame the Chinese food area Weber found on the field last time…..

    From start to finish No Rucks for this one!

    • Run 50m
    • 50 x burpees
    • Run 50m
    • 50 x Hindu push ups
    • Run 50m
    • 50 x alt lunges
    • Run 50m
    • 50m bear crawl
    • Run 50m
    • 50m squat jumps
    • Run 50m