Thursday, June 30, 2011

110630 WOD

"Bear" -15 min AMRAP
(power clean to thruster to back squat to shoulder press to down...repeat...for 15 minutes...yes...15 minutes)

Warm up: 20 Mountain climbers, 20 Sit ups, Frankensteins x 3

Wednesday, June 29, 2011

110629 WOD

15 Pull ups
20 Box jumps
x 4

Warm up: Run 400...then, back stretch, 10 push ups x 3

Tuesday, June 28, 2011

110628 WOD

5 Hang cleans...heavy...
20 Russian twists...each side...
x 5

Warm up: Shoulder stretch, samson stretch, 10 double unders...no singles...practice, practice, practice!!!

Monday, June 27, 2011

Friday, June 24, 2011

110624 WOD

20 KB
20 DU...no singles will be counted!!
x 5

Warm up: 400m run, then 15 pu, 20 jj x 2

Thursday, June 23, 2011

110623 WOD:

Yesterday was Bikini bottoms....today - 6 pack abs!!

#1 -10 minute AMRAP
10 L-sit leg lifts
10 weighted sit ups
10 reverse sit ups


#2- 4 rounds for time
5 toes to bar
5 knees to elbows
10 OHS 45/25 *mod as needed

warm up: 20 squat 45's (10 each side), 10 ball slams, 30 Mt. Climbers: x3

Wednesday, June 22, 2011

Quote of the Day!!

To find our calling is to find the intersection between our own deep gladness and the world's deep hunger.
--  Frederick Buechner

Tuesday, June 21, 2011

110622 WOD

100 Box steps
50 Jumping jacks
x 3

Warm up: Samson stretch, 20 HKTT, 10 Push ups x 3

110621 WOD

6 Deadlifts
9 Pull ups
12 Dips
x 5
Rest...then 100 m. sprint x 5

Warm up: 15 AS, 15 SU, 10 Good mornings x 3

Monday, June 20, 2011

110620 WOD:

4 Rounds for time:

10 push ups release at bottom
20 OH weighted lunges
run 200m

warm up: 10 shoulder dislocates, 30 DU's (or 100 singles), 10 V-sit twists; x3

Thursday, June 16, 2011

110616 WOD

1 min. each Row
Jump rope
HKTT
Mountain Climbers
Rest
x 3

Warm up: 10 good mornings, back stretch, 10 wall balls x 3

Tuesday, June 14, 2011

Monday, June 13, 2011

110613 WOD

Death by Burpee
400 m. Farmer Carry...partners...

Warm up: 20 HKTT, 10 Wall Ball, 10 Good mornings x 3

Friday, June 10, 2011

110610 WOD

"Ring of Fire"
1 min. Plank hold
1 min. Superman
2 min. Wall sit
30 sec. Handstand hold
x 4

Warm up: Run 200, 15 push ups, 10 Pull ups x 3

Thursday, June 9, 2011

110609 WOD

"Grace"
30 Clean and jerks for time

Warm up: 20 du, 10 wall ball, partner stretch

Wednesday, June 8, 2011

110608 WOD

"Baseline" x 2
Run 400
50 AS
40 SU
30 PU
20 Box Jumps
10 Dips

Warm up: 30 jj, 10 ohs, 5 handstands x 3

Tuesday, June 7, 2011

110607 WOD

15 KB
15 Push ups
15 SDHP

15 min. AMRAP

Warm up: Run 400 m., Samson stretch, Shoulder stretch, 10 good mornings x 2

Monday, June 6, 2011

110606 WOD:

Melissa doing extra credit post WOD...
Run 400m
25 sit ups
25 box jumps

4 rounds for time

warm up: 10 pull up (progressions - no jumping), high knees (turf d&b), 15 KB swings x3

Friday, June 3, 2011

110603 WOD

Run "Brian"....ooohhh...a surprise..!!..
...then..."Karen" - 150 Wall ball shots

Warm up: 20 skater slides, 10 dumbell rows, 10 box jumps x 3

Thursday, June 2, 2011

110602 WOD

Tabatas:
Push ups
Sit ups
Pull ups
Plank holds

Warm up: 30 jumping jacks, 10 MBC, 10 good mornings x 3

Wednesday, June 1, 2011

110601 WOD

20 Jump lunges
10 Deadlifts
200 m. Run

20 min. AMRAP

Warm up: Samson stretch, 10 k2e, Frankensteins x 3