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
- 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
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)
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
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
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
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
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
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
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
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)
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
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.
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.
Subscribe to:
Posts (Atom)