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
Wednesday, December 7, 2011
Monday, December 5, 2011
Friday, December 2, 2011
Thursday, December 1, 2011
THURSDAY Dec 1
WARM UP
Row 500m
200 Partner medicine ball situps (100/person)
WOD
"GRACE"
30 Reps for time
Clean and Jerk 135/95
FINISH
500 Jump rope
Wednesday, November 30, 2011
WEDNESDAY Nov 30
WARM UP
50 flutterkicks
100 Push Ups
WOD
"FOREST"
3 ROUNDS
20 L-Pull Ups
30 Toes to Bar
40 Burpees
FINISH
Work on meeting personal goal today!
Tuesday, November 29, 2011
TUESDAY Nov 29
WARM UP
50 squats
50 pushups
50 situps
WOD
3 rounds for time
400m row
20 wallballs
15 lunges-weighted
10 K2E
FINISH
Work on holding back bend/bridge
Wednesday, November 23, 2011
WEDNESDAY Nov 23
WARM UP
25 leg lifts
50 mtn climbers
WOD
"Team Angie" for time
200 pullups
200 pushups
200 situps
200 squats
Teams of two work together simultaneously to reach 200 of each exercise before moving on.
FINISH
Partner stretching and roll out
Tuesday, November 22, 2011
Monday, November 21, 2011
MONDAY NOV 21
WARM UP
30 Pushups
50 flutterkicks 4ct
WOD
3 Rounds for time
20 KB swing
30 situps
20 wallballs
FINISH
Row 500m
Friday, November 18, 2011
FRIDAY NOV 18
WARM UP
50 Mtn climbers
25 sitting K2E
WOD
For time
80 squats
10 HSPU
60 squats
20 HSPU
40 squats
30 HSPU
20 squats
FINISH
Stretch and roll out
Thursday, November 17, 2011
THURSDAY NOV 17
WARM UP
20 box jumps
20 ring dips
WOD
5 rounds
20 situps
20 wallballs
20 pullups
20 lunges
FINISH
Max L-sit
Wednesday, November 16, 2011
WEDNESDAY Nov 16
WARM UP
50 Squats
25 V-ups
WOD
"DT"
5 rounds
12 deadlift
9 hang power clean
6 push jerk
FINISH
Run 800m
Tuesday, November 15, 2011
Monday, November 14, 2011
MONDAY NOV 14
WARM UP
500 Jump rope
WOD
pg89old/pg165new
"BW11"
2 rounds/2 min per set
Max push ups
Max sit ups
Max flutterkicks
Max squats
FINISH
Skill Work / Mobility
Looking back at great times. We will be transforming into a whole new location soon and enjoy the memories of our place now!
Friday, November 11, 2011
FRIDAY NOV 11
WARM UP
100 Squats
WOD
Deadlift 15x75% of Max and 10x80% of Max
"KARREN"
150 Wall Balls
FOR
TIME
FINISH
Stretch and roll out
Thursday, November 10, 2011
THURSDAY NOV 10
WARM UP
20 Ring row
50 Mtn climbers
WOD
pg68 old/pg148 new
"HELEN"
3 Rounds for time
Run 400m
21 KB Swing
12 Pullups
FINISH
Max bench press
Wednesday, November 9, 2011
WEDNESDAY Nov 9
WARM UP
50 Pushups
30 Wall balls
WOD
pg86old/pg164new
"BW1"
4 Rounds for time
100-75-50-25 reps
Situps
Flutterkicks 4 ct
Leg Levers
FINISH
Accomplish a personal fitness goal today!
Tuesday, November 8, 2011
TUESDAY Nov 8
WARM UP
50 Situps
50 Lunges
WOD
pg89 old /pg165 new
"BW 7"
10 Rounds
30 Sec Handstands
30 Sec Isometric squat
FINISH
500 Jump rope
Monday, November 7, 2011
MONDAY NOV 7
WARM UP
50 Squats
Run 400m
WOD
"BAD SNAKE"
3 Rounds
JR 100-100-100
Knees2Elbows 21-15-9
Pushups 50-35-20
Pullups 15-12-9
FINISH
20 calorie row
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