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

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

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

Thursday, July 21, 2011

FRIDAY 110722

Skill/Strength

Power Snatch


WOD

AMRAP 10 MIN

30 Double Unders
15 Power Snatch  75/55

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

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

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

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

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

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

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 

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)

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

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

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

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

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

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?