Jul 31, 2011

8-1-11 WOD

3 Rounds
1 min on 1 min rest of:
Hang power snatch
Overhead squat
Push press

Challenge: 5x5 front squat 

Jul 28, 2011

7-29-11 WOD

RUN 2 440s

Challenge:  back wards 100m sprint, then 100m sprint!

Jul 27, 2011

7-28-11 WOD

21-15-9
Deadlift 3/4 BW
Box Jumps

Challenge: SuperMan Hold for Time

Jul 26, 2011

7-27-11 WOD

500m row
20 med ball cleans
20 air squats
20 burpees
20 sit ups
20 Du's
for time

Challenge: team relay, teams of two must complete 4 sprints down and back across field. for time.

Jul 25, 2011

7-26-11 WOD

10 rounds
4 turkish get ups
250m run

Challenge: Clean & jerk 5,5,4,3,2,1

Good work Vanessa on going Rx on Cindy yesterday! she a total balla!

7-25-11 WOD

Cindy 
20 min AMRAP 
5 pull ups
10 push ups 
15 air squats

Challenge: 2 min accumulative L-sit for total time.

Jul 21, 2011

7-22-11 WOD

Shake the walls
10 rounds
10 sec handstand hold
10 air squats

Challenge: Tabata DU's

Jul 20, 2011

7-21-11 WOD

20-18-16-14-12-10-8-6-4-2
PUSH UPS & BOX JUMPS

Practice: Walking on Hands for Distance

Jul 19, 2011

7-20-11 WOD

OUTSIDE
4 Rounds
Run 1 lap
lunge across field
20 SDHP

Challenge: 2 min burpees

Jul 18, 2011

7-19-11 WOD

Fran
21-15-9
Thruster
Pull ups

Challenge: Max ring dips

Jul 17, 2011

7-18-11 WOD

5 rounds
250m run
20 DU's
5 burpees

Challenge: 1000m row

Jul 14, 2011

7-15-11 WOD

15 min AMRAP
30 sec. flutter kicks
20 Mt. Climbers
...20 Sit ups

Challenge: Long jumps

Jul 12, 2011

7-13-11 WOD

1000m row,
100 line jumps,
50 weighted lunges

Challenge: 2 min push ups

M-WOD: work on hips and gluts 

Jul 11, 2011

7-12-11 WOD

7 rounds
10 toes 2 bar
8 burpees
6 HSPU's

Challenge: Max DU's unbroken

M-WOD: foam roll, lacrosse ball gluts

Jul 10, 2011

7-11-11 WOD

Incredible hulk
20 min AMRAP 
5 dead lifts
5 hang power cleans
5 front squats 
5 push press
5 back squat
Mens Rx 115lbs. Women's 70lbs.

Challenge: bench press 5X5

M-WOD: foam roll. PNF hammies!

Jul 7, 2011

7-8-11 WOD

100 pull ups for time

Challenge: Max pistols. Right leg, then left

M-WOD: lacrosse ball lats and shoulders

Jul 6, 2011

7-7-11 WOD

10 rounds
10 DU's
10 push ups
10 Box jumps
for time

Challenge: Row for WATTS. you get three pulls to get the watts as high as you can.

M-WOD: PNF shoulders with band.

SUMMER HYDRATION

 

Here is a good place to start if you wonder if you are drinking enough water. Yeah, Yeah Yeah, I know you drink water all day and eat like a glorious caveman/women, it's all good. But is it? A few things everyone should know about hydration. Pass it along.. Glass of Water and a pinch of Sea Salt.



Jul 5, 2011

7-6-11 WOD

For Time
40 burpees
30 OHS
10 Muscle ups
10 HSPU's

Challenge: Back squat 5x 5

M-WOD Foam roll. lacrosse ball, hip and glut   

7-5-11 WOD

15 minute AMRAP
15 Wall Balls
15 back extensions on GHD
15 Knee raises (hanging from bar)

Challenge: Side Plank both sides
Practice: Back Extension

Jul 3, 2011

7-3-11

Happy 4th of July weekend . . . remember that we will be CLOSED on Monday, July 4th!!! Get out there and enjoy the outdoors . . .