Tuesday, February 28, 2012

120228 WOD

5-50's x 2
Wall ball
Push ups
Jumping Pull ups
Sit ups
Box jumps

Warm up: Run 200m., Samson stretch, 10 Good mornings

Monday, February 27, 2012

TRUE!!!

If you have anything valuable to contribute to the world, it will come through the expression of your own personality, that single spark of divinity that sets you off and makes you different from every other living creature.
                              -Bruce Barton

2/27/12 WOD

3-3-3-3-3
Back squat
Bench press

1000 m. Row

Warm up: 20 DU, 5 Ring dips, 20 Russian twists x 3

Thursday, February 23, 2012

120223 WOD

A) Death By Burpee

B) Run "Steve"

Warm up: 20 DU, 20 Good mornings, 1 min. plank hold x 3

Wednesday, February 15, 2012

120215 WOD

30 Push ups
20 K2E
Run 400 m.
x 4

Warm up: 20 DU, 10 GM, Shoulder P/T, 10 Box jumps x 3

Tuesday, February 14, 2012

120214 WOD

Valentine's Day Special!!

Partners

Wall Ball
Farmer's Carry
x 2

Warm up: 10 jump squats, 10 K2E, side-steps x 3

Monday, February 13, 2012

Wednesday, February 8, 2012

120208 WOD:

1 min strict press (reps)
1 min Mt. Climbers
1 min ring rows (reps)
1 min jumping jacks

5 rounds

warm up: 200m run, samson stretch, 10 tricep pushups - 3x's

Tuesday, February 7, 2012

120207 WOD

200 m. OH Walking lunges
50 Sit ups
x 2

Warm up: 10 Broad jumps, 20 Push ups, 10 Pull ups x 3

Monday, February 6, 2012

120206 WOD:

Isabel

Snatch (135)

30 reps for time

warm up: forearm crossover stretch, 20 recessive lunges (10 each side) hanging L sit (30 sec)