Month: November 2012

121130 Friday

Warm Up :15 Squat :15 Push Up :15 Crunch :15 MC 4 rds :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L 4 rds WOD 3 Power Snatches (135/95) 3 OHS 30 Air squats 12min AMRAP

121129 Thursday

Warm Up 10 Push Ups Icky Shuffle 10 Triceps Push Ups Icky Shuffle 7min AMRAP   WOD Lunge 40′ w/ Plate (45/35) 8 Push Ups Lunge 40′ w/ Plate Overhead 8 Burpees 20min AMRAP

121128 Wednesday

Warm Up :15 Lunge :15 Inchworm :15 Dive Bombers :15 Flutter Kick 4 Rounds Then :15 Plank :15 Superman :15 Side Plank-L :15 Side Plank-R 4 Rounds   WOD Buy-In: 50 Burpees Then 7 Pull Ups 7 Ring Dips 7 Rounds For Time

121127 Tuesday

Warm Up :15 Low Box Jump :15 Crunch :15 Push Up :15 MC 4 Rounds Then :15 Plank :15 Superman :15 Side Plank-L :15 Side Plank-R 4 Rounds   WOD 8 Thrusters (75/53) 12 American Swings (53/35) 7 Rounds for Time  

121126 Monday

Warm up :15 Jumping Jacks :15 Squats :15 MC :15 Jump squat 4 Rds :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L 4 Rds WOD Barbell Complex (205/135) 1 DL 1 Clean 1 FSQ 1 Push Jerk 20min AMRAP

121123 Friday

Warm Up :15 Squat :15 Push Up :15 Crunch :15 MC 4 Rounds   STRENGTH FSQ 1-1-1-1-1-1-1 E3M   WOD 7 Power Cleans (155/100) 12 BSQ (155/100) 5 Rounds For Time

THANKSGIVING!!

Warm Up Tabata :20 Work :10 Rest Alternating movements Squats/Dive Bomber Push Ups x8 rds Burpees/Planks x8 rds   WOD Teams of 4 P1: 200m Object Run P2: Box Jumps (total reps as a team) P3: Push Ups (total reps as a team) P4: American KB Swings (total reps as a team) *Rotate stations when team member …

THANKSGIVING!! Read More »

121122 THANKSGIVING

Warm Up Tabata :20 Work :10 Rest Alternating movements Squats/Dive Bomber Push Ups x8 rds Burpees/Planks x8 rds   WOD Teams of 4 P1: 200m Object Run P2: Box Jumps (total reps as a team) P3: Push Ups (total reps as a team) P4: American KB Swings (total reps as a team) *Rotate stations when team member …

121122 THANKSGIVING Read More »

121121 Wednesday

Warm Up :15 Squat :15 Inchworm :15 Dive Bomber :15 Flutter Kick 4 Rounds   STRENGTH BSQ!! 1-1-1-1-1-1-1 E3M   WOD Row 2K For Time

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