August 11, 2010

Our 6:00 p.m. class did awesome tonight! 

Warm Up:
1 mile for time

Strength:
Squat Clean
5-5-5-5-5
3-3-3-3-3

WOD:
AMRAP in 20 minutes
10 Box Jumps
10 Odd Carry Press
10 V-Ups

August 10, 2010

Warm Up:
5x around the building - Lunge the length of the building on one side
Med Ball Toss

WOD:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

August 9, 2010

Warm Up:
1 mile for time
3 minute rest
1 mile for time

W.O.D:
AMRAP in 15 minutes
5 Burpees
10 Squats
15 KB Swings (#53/#35)

August 3, 2010

Warm Up:
Drills

Strength:
5-5-5-5-5
Good Mornings (#95/#65)

5-5-5-5-5
High Pulls (#95/#65)

WOD:
AMRAP
10 Pull Ups
10 Box Jumps
10 Air Squats

August 2, 2010

Warm Up:
Drills
Group Medicine Ball Warm Up

WOD:
Run 1x around the building
Push Ups

Run 1x around the building
Med Ball Cleans (#20/#15)

Run 1x around the building
Shoulder Press (#95/#65)

Run 1x around the building
SDHP (#95/#65)

Run 1x around the building

Wall Ball (#20/#15)

The clock starts at each run for 4 minutes.  When you complete your run you do the movement for the max number of reps for the remaining amount of time until the 4 minutes is up. There is a 1 minute break in between.