Wednesday, August 31, 2011

110831 WOD:

5 rounds
10 DL's
5 50m sprints

Warm up: 20 butt kicks, 10 Russian twists, 10 KB swings.

Tuesday, August 30, 2011

110830 WOD

5 Tricep Push ups
10 Push ups
20 Wall ball
15 min AMRAP
Warm up: 10 Jump squats, 10 K2E, 20 Leg lifts x 3

Monday, August 29, 2011

110829 WOD

15 Burpees
50 JJ
20 SDHP
X 5

Warm up: Run 400, 10 Box jumps, 10 Push ups x 2

Tuesday, August 23, 2011

110823 WOD

10 Hang clean
20 Double unders
10 Pull up
20 Side kicks
x 5

Warm up: 10 High knees, 10 Frankensteins, 10 Butt kicks, 10 tricep push ups x 3

Monday, August 22, 2011

110822 WOD

Baseline x 2:
Run 400
50 AS
40 SU
30 PU
20 Box jumps
10 Dips
x 2
Warm up: 10 GM, 60 jump rope, shoulder stretch, 10 pull ups x 3

Friday, August 19, 2011

110819 WOD

Partners: Run 200m, Wall ball x 5
One person runs, the other wallballs. Time and max team count is score.

Warm up: 40 jj, 15 dips, 10 overhead standing lunges x 3

Thursday, August 18, 2011

110818 WOD

Deadlift: Max. weight

Warm up: Back stretch, 20 Mtn. climbers, 10 box jumps x 3

Wednesday, August 17, 2011

110817 WOD

15 Push ups
15 Sit ups
15 Jump squats
x 10

Warm up: Run 200, 10 GM, 10 pull ups/ swing-release x 3

Tuesday, August 16, 2011

110816 WOD

21-15-9
Burpees/Push press

Warm up: 20 HKTT, 10 jump squats, 10 dumbell rows x 3

Monday, August 15, 2011

110815 WOD

"Helen"
400 m. Run
21 KB
12 Pull ups

x 3

Warm up: 10 double unders, 10 push ups, 10 k2e, samson stretch x 3

Wednesday, August 10, 2011

110810 WOD

25 Push ups
10 Toes to Bar
25 Box jumps
  x 6....yabba dabba doooo!!!!!!

Warm up: Run 400 m., 10 GM, Shoulder stretch x 2

Tuesday, August 9, 2011

110809 WOD

15 KB
15 Double unders
15 minute AMRAP

Warm up: 10 k2e, 20 mountain climbers, 10 dumbell push press x 3

Monday, August 8, 2011

110808 WOD:

20 Burpees
Run Brian
50 Wall Balls (hit the Beam to count)

warm up: 10 pull ups, 10 sit ups, 10 squats, samson stretch x2

Friday, August 5, 2011

110805 WOD

40 Thrusters for time....delicious....

Warm up: Group stretch, 20 HKTT, 10 Wall ball x 3

Thursday, August 4, 2011

110804 WOD

TABATA: Pull ups, Sit ups, Push ups, Air squats

Warm up: 15 KB, 10 overhead walking lunge steps per leg, 10 K2E x 3

Wednesday, August 3, 2011

110803 WOD

Clean and Jerk...plus one rep. per minute for 10 minutes
400 m. Sprint x 2....penalty for slower 2nd round time IS...5 minute wall sit...you heard me...have fun...

Tuesday, August 2, 2011

110802 WOD

20 Wall Ball
20 Double unders
20 Leg lifts
x 5

Warm up: Run 400 m, Shoulder stretch, 15 push ups x 2

Monday, August 1, 2011

110801 WOD

15 Burpees
21 Pull ups
800 m. Run
x 3

Warm up: Bear crawl, 10 GM, 30 JJ x 3