WARM UP
30 bench dips
50 mtn climbers
200 flutterkicks (1ct)
Ring dip hold
WOD
5 ROUNDS FOR TIME
20 Leg lifts
20 Lunges
300m row
"To learn to succeed, you must first learn to fail."-Michael Jordan
Thursday, January 19, 2012
Wednesday, January 18, 2012
Tuesday, January 17, 2012
TUESDAY JAN 17
WARM UP
20 burpees
200 flutterkicks
WOD
"JACK"
AMRAP 20 MIN
10 push press
10 KB swing
10 box jumps
Monday, January 16, 2012
MONDAY JAN 16
WARM UP
500 jump rope
20 lunges
20 ring rows
WOD
"BASELINE"
For time
500 row
40 squats
30 situps
20 push ups
10 pull ups
Friday, January 13, 2012
Thursday, January 12, 2012
THURSDAY JAN 12
WARM UP
500 jump rope
1 min handstand
WOD
BW18
Pullups 21-18-15-12
K2E 21-18-15-12
Squats 50-50-50-50
Wednesday, January 11, 2012
WEDNESDAY JAN 11
WARM UP
30 high knees
20 ring rows
10 burpees
WOD
"FIGHT GONE BAD"
1 min per station. Clock does not stop. 3 or 5 rounds.
1 point per rep or calorie
Wall ball 20/14 (10")
SDHP 75/55
Box jump 20'
Push press 75/55
Row- calories
Rest
Please turn in your sheets from last week!
Tuesday, January 10, 2012
Monday, January 9, 2012
Friday, January 6, 2012
Thursday, January 5, 2012
THURSDAY JAN 5
WARM UP
25 K2E
Row 500m
WOD
"2008 Crossfit Event 2"
5 Rounds for time
5 deadlifts 275/185
10 burpees
It truly was a great Holiday Season!
Wednesday, January 4, 2012
WEDNESDAY JAN 4
WARM UP
50 Rock climbers
50 Squats
WOD
"BLACKJACK 21"
For time.
21,20,19,18,17,16,15,14 to 1 pushups
1,2,3,4,5,6 to 21 situps
CrossFit Journal The Ultimate Fitness Resource!
Genaro's was Cindy
Tuesday, January 3, 2012
TUESDAY Jan 3
WARM UP
50 Lunges
25 burpees
WOD
3 Rounds for time
300m row
21 KB swing
15 K2E
9 ring dips
Congratulations Gina and Jim!
Monday, January 2, 2012
JAN 2 MONDAY
WARM UP
100 Flutterkicks 4ct
300 jump rope
WOD
"CINDY"
AMRAP 20 min
5 pullups
10 pushups
15 squats
Friday, December 30, 2011
DEC 30 FRIDAY
WARM UP
100 Leg lifts
50 Lunges
25 wallball shots
WOD
"LYNNE"
5 Rounds for max reps
Bodyweight bench press
Pullups
Thursday, December 29, 2011
Wednesday, December 28, 2011
DEC 28 WEDNESDAY
WARM UP
50 High knees
150 situps
WOD
"MARY"
AMRAP 20 min
5 handstand pushups
10 pistols/1 leg squats
15 pullups
Tuesday, December 27, 2011
TUESDAY DEC 27
WARM UP
300 jump rope
50 leg lifts
25 ring rows
WOD
"DT"
5 Rounds for time
12 deadlift 155/108
9 hang power clean 115/80
6 push jerks 115/80
Monday, December 26, 2011
MONDAY DEC 26
WARM UP
400m run
30 wallball
WOD
"ANGIE"
Complete all reps of each exercise before moving on.
For time
100 pullups
100 pushups
100 situps
100 squats
Friday, December 23, 2011
Thursday, December 22, 2011
THURSDAY DEC 22
WARM UP
Bear crawls 25
DU 20
Leg lifts 25
WOD
"DANNY"
Amrap 20 min
30 Box jumps
20 push press
30 Pullups
Wednesday, December 21, 2011
Tuesday, December 20, 2011
TUESDAY Dec 20
WARM UP
50 Mtn Climbers
800m run
WOD
"STAY ON TRACK"
for time
10,9,8,7,6,5,4,3,2,1 burpees
2,4,6,8,10,12,14,16,18,20 situps
Monday, December 19, 2011
MONDAY DEC 19
WARM UP
50 Leg lifts
250 Jump rope
WOD
On the minute for 30 min
"CHELSEA"
5 Pullups
10 Pushups
15 Squats
Friday, December 16, 2011
FRIDAY DEC 16
WARM UP
100 Pushups
100 Situps
WOD
"CHRISTINE"
3 Rounds for time
Row 500m
12 deadlift (bw)
21 box jumps
Thursday, December 15, 2011
THURSDAY DEC 15
WARM UP
30 V-ups
30 HSPU
Run 400m
WOD
"Cottage Cheese and Flying Squirrels -revised"
4 rounds for time
25 Pull ups
50 Squats
Wednesday, December 14, 2011
WEDNESDAY Dec 14
WARM UP
Row 500m
25 Ring rows
WOD
"BW9" for time
50 Burpees
75 Flutter kicks
100 Pushups
150 Situps
Tuesday, December 13, 2011
Monday, December 12, 2011
MONDAY DEC 12
WARM UP
50 Pushups
25 Wallballs
WOD
4 Rounds for time
25 lunges
25 leg lifts
25 KB swings
25 bench dips
Friday, December 9, 2011
Thursday, December 8, 2011
THURSDAY DEC 8
WARM UP
50 Pushups
100 Leg Lifts
WOD
"JOHNSON"
Amrap 20 min
9 deadlift
8 muscle ups
9 squat cleans
Wednesday, December 7, 2011
WEDNESDAY DEC 7
WARM UP
Row 500m
100 squats
WOD
"BWR6"
5 rounds for time
100 Jump Rope
400 m Run
10 Burpees
10 Pull Ups
10 Knees 2 Elbows
Monday, December 5, 2011
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