SATURDAY Oct 21

WARM UP

Run 400m

WOD

"GRACE"

30 Clean and Jerk

FRIDAY Oct 21

WARM UP

30 squats

15 KB swings

WOD

 FOR TIME 

500m row

100 jump rope

50 push ups

100 situps

50 lunges

FINISH

 Pick one movement from the wod and do the same # again.

THURSDAY Oct 20

WARM UP

Run 800

WOD

pg 67 old book/ pg 148 new book 

"FRAN"

3 Rounds for time

21-15-9 reps

Thrusters

Pullups

FINISH

25 Kettle bell swings- no rest

WEDNESDAY Oct 19

WARM UP

50 Mountain climber

25 pull ups

WOD

pg 66 old book/pg 149 new book 

"ANNIE"

50-40-30-20-10

DU

Situps

FINISH

MAX DEAD-LIFT

TUESDAY OCT 18

WARM UP

25 Kettle bell swings

50 Situps

WOD

pg pg 155 new book 

"ROSA"

5 Rounds for time

10 HS Push ups

Run 400m

FINISH

Work on personal gym goal!

MONDAY Oct 17

WARM UP  

25 Wallballs

50 Lunges

WOD

   "CINDY" 

pg 67 old book/ pg148 new book

AMRAP

5 Pullups

10 Pushups

15 Squats

FINISH

100 Situps

SATURDAY Oct 15

WARM UP

Run 800m

WOD

100 jump rope

80 situps

60 pushups

40 lunges

20 burpees

FINISH

Run 800m

FRIDAY Oct 14

 

WARM UP 

25 KB swing

Run 800m

      WOD pg 67 old book/pg 155 new book

"CHRISTINE"

3 rounds for time

Row 500m

12 deadlift (bw)

21 box jumps

FINISH

100 flutterkicks

THURSDAY Oct 13

WARM UP
50 squats 

25 hspu

25 leg lifts

 pg 95 old book/pg 168 new book

WOD

"RUN3K" (1.86 miles)

Run 3K for time

FINISH

Max plank

WEDNESDAY Oct 12

WARM UP

20 burpees

20 ring rows

WOD pg 93 old book/pg 167 new book

"IVAN THE TERRIBLE"

5 rounds for time

Jump rope 90 sec btw rounds

Lunges 50-40-30-20-10

Push ups 50-40-30-20-10

Sit ups 50-40-30-20-10

FINISH

500m row (2:20W/1:55M) pg 125 old book/ pg 171 new book

TUESDAY OCT 11

WARM UP

20 wall balls

20 V-ups

WOD Pg 91old/ pg166 new

"BW18"

4 Rounds

Pullups 21-18-15-12

K2E 21-18-15-12

Squats 50-50-50-50

FINISH

300 jump rope

MONDAY Oct 10

WARM UP

25 pullups

50 mountain climbers

WOD

"Run 800"

4 rounds for time

Run 800m

Rest as needed between efforts.

FINISH

10 Sec L-sit

SATURDAY OCTOBER 8th

Warm Up

400m Run

"GRACE"

Barbells for Boobs

30 Clean and Jerk (135/95)

FRIDAY Oct 7th

Obviously a very EXPLOSIVE WOMAN!

WARM UP
25 Mt Climbers
35 Hand Release Push Ups

WOD

5 Rds for time:

20 Wall Balls

20Burpees

20 V-Ups

20 Weighted lunges (10 lbs)

FINISH:

400M sprint!

THURSDAY Oct 6th

Powerful Work Stacy!

WARM UP
20 wall balls
20 leg lifts

WOD

5 rounds for time

200 Single jump rope

200m row

FINISH
100 Squats


and some of you did...


WARM UP
8 mat lengths bear crawl
stretching

WOD

"the Brett"

Happy 25th Bday Brett!

Who is this mysterious man you ask? Its the new and improved Brett on his 25th Bday!
(Safi messin around with my(Banu) camera :) 

100 jump rope

100 push ups

100 OHS (over head squat)

100 sit ups

FINISH

stretching

WEDNESDAY Oct 5th

WARM UP

25 Wall balls

25 pushups

WOD pg 164 new book

"BW 6"

21-15-9

Lunges (each leg 1/2rep)

Sit ups

Burpees

FINISH

Row 500m

TUESDAY OCT 4TH

WARM UP

50 Lunges

         WOD pg168- new book

"1600/200"

4 rounds for time

Run 400m

50 squats

FINISH

300 Jump rope

MONDAY Oct 3rd

WARM UP

50 push ups

50 squats

WOD

"ANNIE"

50-40-30-20-10

DU

Situps

FINISH

Max plank

SATURDAY Oct.1

WARM UP

800m run
Stretch

9am:CF Open WOD #2:
15min AMRAP-
9 DL (155/100)
12 push-ups
15 Box Jumps (24"/20") 


10am: Yoga

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