WARM UP
800m run
Stretch
Stretch
9am:CF Open WOD #2:
15min AMRAP-
9 DL (155/100)
12 push-ups
15 Box Jumps (24"/20")
10am: Yoga
15min AMRAP-
9 DL (155/100)
12 push-ups
15 Box Jumps (24"/20")
10am: Yoga
Saturday, October 1, 2011
Friday, September 30, 2011
FRIDAY Sept 30
WARM UP
800m run
WOD
"DANNY" pg 72 old book
AMRAP 20 min
30 box jumps
20 push ups
30 pullups
FINISH
800m run
Thursday, September 29, 2011
THURSDAY SEPT 29TH
WARM UP
500m row
"Shake the Walls" pg86 old book
10 rounds for time
10 sec handstand
10 air squats
FINISH
25 wall ball slams
Wednesday, September 28, 2011
WEDNESDAY Sept 28
WARM UP
400 jump rope
WOD pg 85 old book
Track lunge for time
Walking lunges 400m
FINISH
Partner stretching
Tuesday, September 27, 2011
TUESDAY Sept 27th
WARM UP
150 situps
WOD pg71
CLAUDIA
5 rounds for time
20 KB swing
400m run
FINISH
Work on goal!
Monday, September 26, 2011
MONDAY Sept 26
WARM UP
50 Flutter kicks
50 Mountain climbers
WOD pg 92
BWR5
5 rounds for time
10 ring dips
15 pull ups
20 handstand push ups
FINISH
Work on splits
Saturday, September 24, 2011
SATURDAY Sept.24
So I had a wonderful time with Amy and Zach today in Yoga but missed members at 8am...we will try next week :) Im thinking of switching the free to 8am and mem only at 9am so that if you want to stay for yoga at 10am they will be back to back...what do you think?
Friday, September 23, 2011
FRIDAY Sept 23rd
WARM UP
25 leg lifts
10 box jumps
WOD
4 rounds for time
Row 250m
25 Walking lunges
50 Sit ups
FINISH
Work on goal
Thursday, September 22, 2011
THURSDAY Sept 22nd
WARM UP
20 wall balls
5 burpees
WOD
HELEN
3 rounds for time
Run 400m
21 KB swings
12 pull ups
FINISH
Wednesday, September 21, 2011
WEDNESDAY Sept 21st
WARM UP
25 ring rows
25 pushups
WOD
Suck It Up pg 87
Count up
Air squats 1-2-3-4-5-6-7-8-9-10
Do 1 and take a 1 breath break
Do 2 and take a 2 breath break
Do 3 and take a 3 breath break
Etc..
FINISH
Row 500m
Tuesday, September 20, 2011
TUESDAY Sept 20th
WARM UP
300 jump rope
WOD pg95
Run and Rest
4 rounds for time
Run 400m
Rest 2 min
FINISH
Monday, September 19, 2011
MONDAY Sept 19th
WARM UP
800m run
WOD
Cindy
Amrap 20 min
5 pull ups
10 push ups
15 squats
FINISH
100 Situps
Friday, September 16, 2011
FRIDAY Sept 16th
WARM UP
25 burpees
WOD pg75
"MCGHEE"
AMRAP 30 MIN
5 Deadlift
13 push ups
9 box jumps
FINISH
Stretch and roll out
Thursday, September 15, 2011
THURSDAY Sept 15th
WARM UP
50 High Knees
Run 400m
WOD
5 rounds
Push jerk 3-3-1-1-1x
Rest as needed between rounds
FINISH
ABC AB Extensions
Wednesday, September 14, 2011
WEDNESDAY Sept 14th
WARM UP
20 candlesticks
WOD pg66
ANNIE
50,40,30,20,10 for time
DU (x 3 singles)
Sit ups
FINISH
Level 1 Static hang (30 sec) pg125
Tuesday, September 13, 2011
TUESDAY Sept 13th
WARM UP
20 HSPU
20 V-UPS
WOD pg68
HELEN
3 rounds for time
Run 400m
21 KB swings
12 pull ups
FINISH
Monday, September 12, 2011
MONDAY Sept 12th
WARM UP
Row 500m
WOD
1 round
60 push ups
50 ring rows
40 sit ups
30 squats
20 dips
10 box jumps
5 burpees
FINISH
Work on back bend bridge hold
Friday, September 9, 2011
FRIDAY Sept 9th
WARM UP
25 body rows (ring)
25 wall balls
WOD
Run 400m
21 squat cleans
Run 400m
15 squat cleans
Run 400m
9 squat cleans
FINISH
Stretch and roll out
Thursday, September 8, 2011
THURSDAY Sept 8th
WARM UP
250 jump rope
WOD
AMRAP for 20 min
20 KB swings
Row 20 calories
FINISH
Max bench press
Wednesday, September 7, 2011
WEDNESDAY Sept 7th
WARM UP
Row 500m
WOD
"Fight Gone Body"
3 rounds for total reps 1 min each
Burpees
Pull ups
Push ups
Squats
Sit ups
Rest
FINISH
Meet a level 1 or level 2 skill
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