Monday, November 29, 2010

11/29/2010 WOD:

30 Front Squats (light weight = perfect form)
20 push press
3 turf perimeters (100 yards) with a tire

Four Rounds for time

warm up:

5 Knees to Elbows
10 push ups > 3 times
10 back extensions

hip & shoulder mobility

Sunday, November 28, 2010

Take a peak at our video...the beginning :o)

Some of our regulars did not make the video because Coach Dave does not frequent the camera, you are in there in spirit (Ella, Hidi, Steve, Chandra & our newer "starters" Kathy & Adriene)

Also, a special thanks to Dan K, Pattee P, Melissa, Carley & Brian M, Nick F, Catherine B & Steve F for helping us paint the box and getting the place warmed up!!

Monday, November 22, 2010

11/22/2010 WOD:


20 Double Unders (60 single jumps)

Pistols - 5 each leg (look right -------->)

KB Snatch - 5 each arm


4 rounds for time


warm up:

15 push ups

5 hand stands

10 OHS (PVC or training bar)

Thursday, November 18, 2010

11/18/2010 WOD:

Melissa's "6 weeks" WOD :o)

Stations: 1 min each (50 secs, 10 sec station change)
ring rows -count reps
box jumps
push ups - count reps
dead lifts - count reps
dips - count reps
skater slides
Rest

3 rounds

Wednesday, November 17, 2010

11/17/2010 WOD:

21-15-9

push press
SDHP

short rest....then.....

plank contest

Tuesday, November 16, 2010

Monday, November 15, 2010

11/5/2010 WOD:

25 jumping jacks
50 alternating medball lunges

4 rounds for time

Saturday, November 13, 2010

Moving In...





So....we got access to our space on Wednesday of this past week!


We moved our equipement over that afternoon and did our first WOD there that night :o)

Here are some pictures of the progress so far....

Once the walls are done, the floors will be next, then pull up bars....then ropes, and more....





Friday, November 12, 2010

11/12/2010 WOD:

Tabata push ups

2 min rest

10 L-Sits (hold 3 sec. each min)

Tabata Squats

Thursday, November 11, 2010

11/11/2010 WOD:

run 400m
15 burpees
run 200m
10 burpees
run 100m
5 burpees
run 50m
3 burpees

For time

Wednesday, November 10, 2010

11/10/2010 WOD:

30 med ball cleans
30 stiff legged dead lifts

4 rounds for time

Tuesday, November 9, 2010

Monday, November 8, 2010

Thursday, November 4, 2010

Wednesday, November 3, 2010

11/03/2010 WOD:

1 minute jumping rope
1 min jumping squats

5 rounds

Score is number of squats

Tuesday, November 2, 2010

11/02/2010 WOD:

Run 200m
20 ball slams
15 Pull ups/ring rows

4 rounds for time

Monday, November 1, 2010

11/1/2010 WOD:

WE ARE STILL AT OLD LOCATION...

(our new space will not be ready for WOD's until Monday, Nov. 8th)

21-15-9

Weighted V-ups
Thursters