WARM UP
100 Pushups
100 Situps
WOD
"CHRISTINE"
3 Rounds for time
Row 500m
12 deadlift (bw)
21 box jumps
Friday, December 16, 2011
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
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
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