8-1-12 anniversary WOD

Jaylin and Jeana Ladiges Married for 25 years!

With a partner
2500m row while partner holds a dead lift (m-225 w-125)
100m med ball pass, med ball must be passed not carried, if med ball touches ground 5 burpees for both partners.(20lbs)
200m med ball carry. each partner will take turns carrying there 20lbs med ball 200m.
finish with 25 tire flips, you can team up on the tire flips, if you do not have a tire 25 cleans (m-135 w 95)
for time.

7-31-12 WOD

Snatch Balance work

hang squat snatch
full squat snatch
2-2-2-2-2-2-2

Snatch
1-1-1-1-1-1-1

7-30-12 WOD

Troy's B-Day WOD
100 box jumps
100 sit ups
100 push ups
100 box jumps

7-28-12 WOD

Sorry peeps class had to be canceled tomorrow sat. the 28th Katie and I are going to the Olympic lifting cert. and Fernando was called into work last minute. but if anyone would like to do a awesome at home WOD here you GO!

3 Rounds
10 air squats
10 jumping lunges
10 burpees

Challenge: Max push ups

7-28-12 WOD

Jenson's B-Day WOD
Elizabeth
21-15-9
Squat cleans (w-95 m-135)
Ring dips

Challenge:
toes 2 bar on the min.
every min. add 1 rep, starting with 1

7-26-12 WOD

GI JANE: 100 Burpee Pull Ups

Challenge: Long Jump for Distance

7-25-12 WOD

20 min AMRAP
5 push ups
10 sit ups
15 squats

Challenge:
3 min row for distance

7-24-12 WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Snatch 115/75
200m Run

Challenge: Tabata alternating hand KB Swings 53/35

7-23-12 WOD

Jakie 1000m row 50 thrusters 30 pull ups Challenge: 21-15-9 Wall balls Strict pull ups

7-20-12 WOD

3 rounds
100m row
20 push press 75/45
20 KB swings 53/35

Challenge:
1 min Clean and Jerk 95/65
1 min rest
1 min Clean and Jerk

7-19-12 WOD

2 rounds
50 burpee's
1 mile run

Challenge: 100m sprint

7-18-12 WOD

2000m row
21-15-9
Wall balls
push ups

Challenge:
Practice gymnastics movements for 10min

7-17-12 WOD

12 min AMRAP
20 Du's
Max T2B

Challenge:
Tabata static ring hold

7-16-12 WOD

6 rounds
1 squat snatch
4 OHS (m-75 w-45)
8 OH Lunges (m-75 w-45)
200m run

Challenge: front squat 5x5

7-13-12 WOD

5 rounds
20 sec L-sit
10 burpee box jumps

Challenge:
Max floor wipers

7-12-12 WOD

21-15-9
Dead lift (m-225 w-135)
200m sprint

Challenge:
Du's on the min
start with 10, add 10 every min

7-11-12 WOD

800m run
30 burpee's
10 KB swings
400m run
20 burpee's
10 KB swings
200m run
10 burpee's
10 KB swings

Challenge:
Tabata weighted sit ups

7-10-12 WOD

15 min AMRAP
5 HSPU's
10 ring push ups
15 pull ups

Challenge:
Plank hold

7-9-12 WOD

On the min for 10min 5 back squats Max wall balls M-225 W-135 Score is walls completed Challenge: Clean and jerk 7x1

7-6-12 WOD

10 min AMRAP
5 burpee's
10 wall balls
15 box jumps
20 DU's

Challenge:
Max ring push ups

7-5-12 WOD

3 rounds 400m run 4 man makers Challenge: Work on gymnastics skills, pull ups, hand stands ect...

7-3-12 WOD

Katie's B-Day WOD
Party with the Girls

Grace – 30 Clean and Jerks
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Nancy – 400m Run, 21 OHS
Helen – 400 m Run – 21 Swings(53/35) – 12 Pullups
Fran – 21 Thrusters – 21 Pullups
Diane – 21 Deadlifts  21 HSPU
Elizabeth – 21 Squat Cleans 21 Ring Dips
Isabelle – 30 Snatches 
for time
M-95 W-65