Friday, December 30, 2011

111230 WOD

20 DU
10 Tricep push ups
x 8

Warm up: 400 m. run, 30 SU, 15 Pull ups x 2

Thursday, December 29, 2011

111229 WOD

50 Hang clean...65/95
Warm up: Frankensteins, Buttkicks, Froggers...all "down and back"...x 3

Wednesday, December 28, 2011

Vacation Hours 12/29-1/5

Thurs.12/29 Regular hours
Fri.    12/30 Regular hours
Sat.   12/31 No class scheduled...but check the website or facebook for updates...
Sun.   1/1    No class
Mon.  1/2    No class scheduled....but...again...check for updates
Tues.  1/3    No 9:30am or 7pm...everything else...regular schedule
Wed.  1/4    No 9:30am...everything else...regular schedule
Thurs. 1/5    No 9:30am...everything else...regular schedule

Sorry for any inconvenience...HAVE FUN!!! -Dave

Thursday, December 22, 2011

Wednesday, December 21, 2011

111221 WOD

200 m. sprint
20 Front squats
x 5

Warm up: 20 Mtn. climbers, 20 HKTT, 20 skaters x 3

Tuesday, December 20, 2011

111220 WOD

100 OHS...no set downs...10 burpee penalty...

Warm up: 400 m. run, 25 SU, 15 AS x 2

Friday, December 16, 2011

111216 WOD

8 Handstand Push ups
10 Front Squats
x 8

Warm up: TBD....it's late...

Thursday, December 15, 2011

111215 WOD

40 SU
20 Pull ups
800 m. Run
x 3

Warm up: 10 Wtd. GM, Samson Stretch, 10 AS, 10 Pull ups x 3

Wednesday, December 14, 2011

111214 WOD

10 Burpees
10 SDHP

12 Min. AMRAP

Warm up: 20 Russian Twists, 20 Mtn. Climbers, 10 Box Jumps x 3

Tuesday, December 13, 2011

111213 WOD

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

Warm up: 10 PU jacks, 15 WB, 10 MBC x 3

Thursday, December 8, 2011

111208 WOD

20 Jumping lunges
20 Push ups
15 minute AMRAP

Warm up: 10 Pull ups, 10 Froggers, Frankensteins x 3

Wednesday, December 7, 2011

111207 WOD

2 Min. DU
30 Sec. Handstand hold
1 Min. Push press
1 Min. Plank
x 4

Warm up: Run 400, 10 K2E, 15 WB x 2

Tuesday, December 6, 2011

111206 WOD

21-15-9
Hollow rocks
KB-heavy
Russian Twists-heavy
Dips

Warm up: 5 Becks burpees, 30 JJ, Bicep hold (30sec.) x 3

Monday, December 5, 2011

111205 WOD

Partners: Wall Ball/Farmer's Carry x 3

Warm up: Shoulder pass throughs, 20 HKTT, 10 Tricep PU x 3

Friday, December 2, 2011

111202 WOD

"Grace"
30 Clean and Jerk

Warm up: 20 HKTT, Frankensteins, Buttkicks, 20 Sit ups x 3

Thursday, December 1, 2011

111201 WOD

10 Push ups
10 Pull ups
10 Dips
Run 200
x 10

Warm up: Samson stretch, 20 Mtn. climbers, 10 Squat jumps, 10 DU x 3