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This is for Kelsee Bone :)

Friday, July 27, 2012

Blacksheet Workout of the Day Friday 27

3-5 rounds each for time
400m Row
10 Pull ups
20 Push ups
30 Sit ups (unachored)
40 Squats
rest 3min b/t rounds

Thursday, July 26, 2012

Black Sheep Workout of the Day July 26

There are 2 WODs today!!!!!

2 Rounds for time
30 Squat Cleans #95/65
250m Row
rest as needed

WOD #2
For Time
25 NO push ups burpee box Jumps 20″
50 KBS 2pd/1.5pd
25 NO push up burpee box jump
25 Burpees


Users choice.

Do something fun:)

Black Sheep Workout of the Day July 24

Pioneer WOD
(use a partner if you can)

1 mile run for time – each athlete does 800 m – in 400 m intervals
(i.e. athlete 1 1st 400, athlete 2 2nd 400, athlete 1 3rd 400, athlete 2 last 400
300 Wall Balls for time as team, ball can never touch ground; transition must be made when ball is in air: (if working as a male/female pair, when either athlete ends set, one MUST begin next set)
500 double unders for time – team score
(if fractions occur, other P goes, i.e. if P1 does 80 in a row, then P2 has to go, and if P2 only does 4 in a row, P1 MUST go again right away)
2000m Row for time
(each P must rotate after 200m, resting P has to hold FLR position)
150 Calories on Airdyne
(must rotate after 30sec of work, resting P must hold hollow rock pos)

Black Sheep Workout of the Day July 23

WOD- For time:

30 GHD sit-ups
30 225lb Deadlift
30 Double-unders
30 95lb Overhead squat
30 Pull-ups

GHD situps for anchored situps
single jumprope for Double unders (90)

Thursday, July 19, 2012

Black Sheep Workout of the Day July 19

Heavy D- (Disaster)

7 Intervals each for time…
Max Effort Dead-lift x 1
Big Tire Flip x 2
Heavy Sled Push 100ft
Heavy Farmers Carry 100ft
9 Pullups Ups

Rest 4- 5 minutes

Wednesday, July 18, 2012


User Choice.  Mo is doing a trail run at 5 if anybody is free...


Tuesday, July 17, 2012

Black Sheep Workout of the Day July 17


In 60 seconds complete 20 Burpees
rest 2min
in 60 seconds complete 40 Box Jumps 14″ box
rest 2min
In 60 seconds complete 35 Wall Balls
rest 2min
In 60sec complete 40 Jumping Pullups
rest 2min
Perform Average 14 situps anchored tabata style x8
rest 2min
Perform 50 KTE in 3 minutes

Monday, July 16, 2012

If anyone is interested... Tomorrow (tuesday) I will be going on a 5 mile trail run/jog/speedwalk at 5 p.m. Let me know if you want to join. Wednesday I want to do a team hike to cascade falls around 5 p.m. Let me know again who is interested! Love you all!

Mo Bridge

Black Sheep workout of the Day Monday July 16

CINDY (benchmark workout)
20min AMRAP
5 Pull ups
10 Push Ups
15 Squats

Friday, July 13, 2012

blacksheep workout of the day JULY 13


Buddy WOD Challenge
*everyone today will be partnered with SOMEONE. There will be girl teams, guys teams and co-ed teams depending on who shows up! Top teams from each category is are Champions of the Gym until Monday :-)
Event 1
As many Calories as possible in 3min on the AIR-DYNE
*P1 and P2 will alternate every 30 seconds
Event 2
Medicine Ball Thruster Throws AMRAP in 3min
P1 will “wall ball” throw to P2; ball must reach max height
Event 3
200ft Sand Bag Shuttle Run as many runs in 3minutes
P1 and P2 will alternate with 50/30 lb sandbag
Event 4
Box Jumps sets of 10 as many in 3 minutes
P1 will alt with P2
Event 5
Burpee Row of Death
P1- Rows 100m
P2- Does AMRAP burpees
repeat for max burpees…each partner must complete 100m row before doing their burpees

Wednesday, July 11, 2012

Monday, July 9, 2012

Black sheep workout of the day Monday 7-9

Internet error, will post soon

Saturday July 7

User choice!

Black sheep workout July 6

1 min amrap double unders Rest 30 sec 1 min amrap snatch #65 rest 30 sec 1 in amrap push press Rest 30 sec 1 min amrap box jumps Rest 30 sec 1 min amrap kbs Rest 30 sec 1 min amrap sb get up Rest 30 sec 1 min AD for calories Total score is combined reps from each amrap

Wednesday, July 4, 2012

Happy Fourth!

Hope everyone has an amazing holiday! God bless America and God bless Blacksheep!

Mo Bridge

Tuesday, July 3, 2012

blacksheep workout of the day July 3

Clean & jerk

Each set must be unbroken. Score is time to completion and weight on bar. You can not change the weight once you start.

Monday, July 2, 2012


Taking it up to 3 times per week:

Please be sure to warm-up adequately for all running. 

3-5 mile run at an increased pace from previous runs.  You should not be able to hold a conversation while you run.

A 25-30 minute interval run.  30 seconds jogging, 15 seconds all-out sprint, 15 seconds walk as slow as you want.

On a track or a soccer field or the beach:  
sprint 100 meters/yards.   walk back to the starting line.  Repeat 6 times.
sprint 50 meters/yards.     walk back to the starting line.  Repeat 6 times.

This is meant to be an all-out 100% sprint.  If you don't start getting used to this type of running now, you will be very sore come August.

*If you have a workout at crossfit that is interval based, you can substitute that for workout number two.

30 Day Paleo Challenge