WOD
10-9-8-7-6-5-4-4-2-1
Overhead Squats - 115/75
Pullups
Sunday, July 31, 2011
Thursday, July 28, 2011
FRIDAY 110729
WOD
50 Box Jumps
40 Hand Release Pushups
30 Double Unders
20 KB Swings
10 Toes 2 Bar
800 m Run
10 Toes 2 Bar
20 KB Swings
30 Double Unders
40 Hand Release Pushups
50 Box Jumps
50 Box Jumps
40 Hand Release Pushups
30 Double Unders
20 KB Swings
10 Toes 2 Bar
800 m Run
10 Toes 2 Bar
20 KB Swings
30 Double Unders
40 Hand Release Pushups
50 Box Jumps
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Monday, July 25, 2011
TUESDAY 110726
Strength
Hang Squat Clean - 10 Min Technique
Lower Weight working on speed/getting underneath the bar
WOD
4 RDS
Run 200 m
15 Burpees
15 Pullups
Rest 2:30 b/t Rds
Hang Squat Clean - 10 Min Technique
Lower Weight working on speed/getting underneath the bar
WOD
4 RDS
Run 200 m
15 Burpees
15 Pullups
Rest 2:30 b/t Rds
Sunday, July 24, 2011
MONDAY 110725
Strength/Skill
Split Squats 5 x 5 each Leg - rest :15 sec
Pushups 5 x 12-20 Rest 2:00 min
WOD
Row/Bike 100/150 cal for Time
Row 100 cal - Bike 150 cal
your choice
Split Squats 5 x 5 each Leg - rest :15 sec
Pushups 5 x 12-20 Rest 2:00 min
WOD
Row/Bike 100/150 cal for Time
Row 100 cal - Bike 150 cal
your choice
Thursday, July 21, 2011
Wednesday, July 20, 2011
Tuesday, July 19, 2011
WEDNESDAY 110720
Strength
Back Squats - 7-9 reps x 4 sets : rest 3-4 min
WOD
Row 500m
25 Burpees
Row 500m
Back Squats - 7-9 reps x 4 sets : rest 3-4 min
WOD
Row 500m
25 Burpees
Row 500m
Monday, July 18, 2011
TUESDAY 110719
Strength/Skill
Strict Press 5-4-3-4-5 Rest 30 Sec
Pullups - 10-20 Unbroken x 5 Rest 3 min
WOD
Tabata Situp
Strict Press 5-4-3-4-5 Rest 30 Sec
Pullups - 10-20 Unbroken x 5 Rest 3 min
WOD
Tabata Situp
Sunday, July 17, 2011
MONDAY 110718
Strength/Skill
Clean Grip Dead Lift
3-3-3-3-3
WOD
3 RDS
Run 200m
10 Squat Cleans 135/95
10 Dips
Clean Grip Dead Lift
3-3-3-3-3
WOD
3 RDS
Run 200m
10 Squat Cleans 135/95
10 Dips
Saturday, July 16, 2011
SATURDAY 110716
9:30 Team WOD--Teams of 3:---4 RDS For Time
400m Run
75 Box Jumps
75 Wall Balls
10:30 Open Gym
400m Run
75 Box Jumps
75 Wall Balls
10:30 Open Gym
Thursday, July 14, 2011
FRIDAY 110715
Strength/Skill
Squat Cleans - Work on technique and touch and go. Work to a tough weight
WOD
5 sets
10 Burpees
30 Airdyne Cal
Rest 3 min b/t
Squat Cleans - Work on technique and touch and go. Work to a tough weight
WOD
5 sets
10 Burpees
30 Airdyne Cal
Rest 3 min b/t
Wednesday, July 13, 2011
THURSDAY 110714
WOD
"ANGIE"
100 Pullups
100 Pushups
100 Situps
100 Squats
Must complete all of one exercise before moving on the next
"ANGIE"
100 Pullups
100 Pushups
100 Situps
100 Squats
Must complete all of one exercise before moving on the next
Tuesday, July 12, 2011
WEDNESDAY 110713
WOD
Power Snatch - Technique work
Overhead Squats - 3-3-3-3-3 Rest 3-4 Min between
Run 400m x 4: Rest 2 min Keep all at same pace
Power Snatch - Technique work
Overhead Squats - 3-3-3-3-3 Rest 3-4 Min between
Run 400m x 4: Rest 2 min Keep all at same pace
Monday, July 11, 2011
TUESDAY 110712
Strength/Skill
Dips/Ring Dips (weighted) 4 x 4-7 reps Rest 30 sec
Double Unders 4 x 40 Rest 2 Min
WOD
3 Rds For Time
25 DB DL
15 DB Push Press
5 Broad Jumps (mark distance pre-wod)
Dips/Ring Dips (weighted) 4 x 4-7 reps Rest 30 sec
Double Unders 4 x 40 Rest 2 Min
WOD
3 Rds For Time
25 DB DL
15 DB Push Press
5 Broad Jumps (mark distance pre-wod)
Sunday, July 10, 2011
MONDAY 110711
Strength/Skill
Front Squat 6 x 2 at 85-90% rest 10 sec
Box Jumps 6 x 5 Rest 3-4 min
WOD
For Time
Row 500 m
25 Squats
25 Situps
Run 400 m
Row 250 m
15 Squats
15 Situps
Run 200 m
Front Squat 6 x 2 at 85-90% rest 10 sec
Box Jumps 6 x 5 Rest 3-4 min
WOD
For Time
Row 500 m
25 Squats
25 Situps
Run 400 m
Row 250 m
15 Squats
15 Situps
Run 200 m
Friday, July 8, 2011
Thursday, July 7, 2011
FRIDAY. 110708
Strength
Hang Power Clean
5-5-3-3-1-1
WOD
3 Sets
25 Pullups
25 Burpees
25 Toe 2 Bar
Rest 3 b/t sets
Hang Power Clean
5-5-3-3-1-1
WOD
3 Sets
25 Pullups
25 Burpees
25 Toe 2 Bar
Rest 3 b/t sets
Wednesday, July 6, 2011
THURSDAY 110707
Strength
Ball Slams 3 x 15 Rest 20 sec
Box Jumps 3 x 20 Rest 2 min
(Work On Speed on Jumps)
WOD
For Time
2000m Row
POST
Work On Mobility
Ball Slams 3 x 15 Rest 20 sec
Box Jumps 3 x 20 Rest 2 min
(Work On Speed on Jumps)
WOD
For Time
2000m Row
POST
Work On Mobility
Tuesday, July 5, 2011
WEDNESDAY 110706
Strength/Skill
Ring/Inverted Row 4 x 10-12 reps
WOD
20 Thrusters 135/95
Sprint 20 Yds
15 Thrusters 135/95
Sprint 40 Yds
10 Thrusters 135/95
Sprint 80 Yds
5 Thrusters 135/95
Sprint 100 Yds
Ring/Inverted Row 4 x 10-12 reps
WOD
20 Thrusters 135/95
Sprint 20 Yds
15 Thrusters 135/95
Sprint 40 Yds
10 Thrusters 135/95
Sprint 80 Yds
5 Thrusters 135/95
Sprint 100 Yds
Monday, July 4, 2011
TUESDAY 110705
Strength
Shoulder Press
3-3-3-3-3
WOD
10 MIN
Run 1200m
With Remaining Time
AMRAP
10 Pullups
10 Pushups
Shoulder Press
3-3-3-3-3
WOD
10 MIN
Run 1200m
With Remaining Time
AMRAP
10 Pullups
10 Pushups
Sunday, July 3, 2011
MONDAY 110704
NO CLASSES TODAY
ENJOY THE 4th OF THE JULY
GO FOR A RUN/SWIM/BIKE or RELAX
HAVE A GOOD HOLIDAY
What is your favorite holiday and why?
ENJOY THE 4th OF THE JULY
GO FOR A RUN/SWIM/BIKE or RELAX
HAVE A GOOD HOLIDAY
What is your favorite holiday and why?
Friday, July 1, 2011
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