Friday, July 29, 2011

110729 WOD:

1. 50 box jumps for time
2. Shuttle run x2
3. 1 min AMRAP SDHP

Warm up: 30 Du's or 100 singles, 200m farmer carry, 5 Turkish get UPS, each arm (all x2)

Thursday, July 28, 2011

110728 WOD

"Ab Buster"...this is a bunch of ab stuff...yummy...


Warm up: Run 400, Shoulder/pec stretch, 10 jump squats x 3

Wednesday, July 27, 2011

110727 WOD

Run 200m.
5 Deadlifts
10 Push ups
x 10

Warm up: 20 HKTT, 20 JJ, Samson stretch x 3

Tuesday, July 26, 2011

110726 WOD

10 Double unders
10 Pull ups
5 K2E

15 minute AMRAP

Warm up: 10 GM, 30 Mtn. Climbers, 20 Sit ups x 3

Monday, July 25, 2011

110725 WOD: Nancy

Crew...meet Nancy!!

5 rounds for time

400m run
15 reps Overhead Squats Rx'd 95lbs

warm up: walking lunges (turf d&b) 15 dips, 10 clean & Jerk (light weight) x3

Thursday, July 21, 2011

110721 WOD

5 Handstand push ups
10 Pull ups
10 Weighted box steps

15 minute AMRAP

Warm up: Samson stretch, Shoulder stretch, 20 SU x 3

Wednesday, July 20, 2011

110720 WOD

200 Jump rope 10 Hang snatch
20 Push up jacks
x 4

Warm up: Admire Dave's beam (mind out of the gutter, Musser) 2 min...then:
Run 400 x 1
10 GM, 10 k2e x 3

Tuesday, July 19, 2011

110719 WOD

Run "Steve"
Do "Karen"
...cumulative time is score...

Warm up: 20 HKTT, 20 Mtn. climbers, 10 MBC x 3

Monday, July 18, 2011

07182011 WOD:

15 min AMRAP:

10 burpees
20 leg lifts

THEN:
skills drill: pull ups (mods - swing release, band or ring rows... no jumping)

warm up: 10 push ups (release at bottom), 15 air squats, Farmer's Carry - x3

Friday, July 15, 2011

110715 WOD

"Grace"
30 Clean and Jerks

Warm up: 10 double unders, 15 wall balls, 10 ring rows x 3

Thursday, July 14, 2011

110714 WOD

Run 200 m.
20 Sit ups
15 Box jumps
x 5

Warm up: Shoulder stretch, 20 JJ, Pull up progression practice

Wednesday, July 13, 2011

110713 WOD:

10 minute AMRAP

10 push ups (wide), 10 Knees to Elbows, 10 Weighted Lunges (arms in front)

warm up: Run 400m
10 dips, 10 Box jumps, partner stretches x3

Friday, July 8, 2011

110708 WOD

1 minute intervals x 4:
Bear Crawl
Row/Jump rope
Push press - 45/65
Burpees
Ring Rows

Warm up: 10 MBC, 10 GM, 25 JJ x 3

Thursday, July 7, 2011

110707 WOD:

part 1: Run 400m, 10 Deadlifts - 4 rounds for time

part 2: tabata sit ups

warm up: 10 Knees to Elbows, Shoulder dislocates, 30 mountain climbers

Wednesday, July 6, 2011

110606 WOD

10 Jump squats
10 Tricep push ups
10 SDHP

15 min AMRAP

Warm up: 10 DU, 10 Pull ups/swing-release, 20 HKTT x 3

Tuesday, July 5, 2011

110605 WOD

50 Push ups
50 Wall balls
50 Sit ups
x 2

Warm up: 10 Good mornings, Samson stretch x 2...then...run "Brian"...pier and back...

Friday, July 1, 2011

110701 WOD:

5 Stations - 1 min each x3

row (for calories)
hallow rocks
alternating lunges
HSPU
rest

warm up: 1 min jump rope, 15 KB swings, 10 dips x3