September 20, 2010

Warm Up:
1x around small building
Good Mornings
Squats
Mountain Climbers (R/L=1)

Strength:

Split Jerk
1-1-1-1-1-1-1

WOD:
5 Push Ups (hands off the ground)
10 V-Ups
15 Squat Box Jumps

September 9, 2010

“Each time we face our fear, we gain strength, courage, and confidence in the doing.”
                                                                                   - unknown

Warm Up:
Drill
5 Rounds

WOD:

10-9-8-7-6-5-4-3-2-1

Wall Ball (#20/10)
Box Jumps
Kettlebell Swings (#53/35)
Push Ups

For Time

September 8, 2010

"There is no happiness except in the realization that we have accomplished something."

                                                                                                           -Henry Ford

Today's 6:00 p.m. class. 
You should hear the things that come out of their mouths during the WOD!

Warm Up:

1 mile for time


WOD:

50 MAN Makers
For Time

September 7, 2010

Welcome back from a long weekend! 

Warm Up:
20 Double Unders
15 Overhead Squats (pvc)
3 Rounds

WOD:
"Nancy"
2x around the small building
15 Overhead Squats (#95/#65)
5 Rounds for time

September 4, 2010

Warm Up:
Sprint Drills

Strength:
Bench Press

5-5-5-5-5
4-4-4-4-4
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1

WOD:
"Karen"
150 Wall Balls (#20/#10)

September 2, 2010

Warm Up:
Drills

WOD:
"Tabata"
Push Ups
Box Jumps
Dips
DB Push Press
Mountain Climbers

September 1, 2010

Todays WOD actually had people saying they looked forward to the burpees.  Thats when you know that it SUCKED!

Warm Up:
3 minutes jump rope
(Practice double unders)

WOD:
30 Weighted lunges
Dirty 30
30 Weighted squats
Dirty 30
30 Burpees
Dirty 30

August 31, 2010

Warm Up:
3 minutes jump rope

WOD:
50 Tire Jumps
1x around small building
50 Pull Ups

1x around small building
50 Kettlebell Swings (53/35)

1x around small building
50 Walking Lunges

1x around small building
50 Knees to Elbow

1x around small building

August 30, 2010

Warm Up:
25 Jumping Jacks
25 Mountain Climbers
25 Good Mornings
2 Rounds

WOD:
50 Dumbbell Chops (alt. 25 L/R) (25/15)
50 Single Arm Thrusters
50 Single Arm Swings
3 Rounds for time