Thursday 20130131

Warm up: basic (row)
WOD: 2 rounds of :
200m run
25 push ups
200m run
25 abmat sit ups
200m run
25 air squats
200m run
25 burpees (c2f, hop, and clap)

Wednesday 20130130

Warm up: Basic (run)
Stretch: hamstrings, quads, and triceps
WOD: 21-15-9
-ring dips
-25m overhead barbell carry @ 135#m/85#f
with 21-15-9 deadlifts at the end of 25m.
**there is a 10 deadlift foul everytime the bar touches the ground(you drop it to rest) during the
overhead carry.

Tuesday 20130129

Warm up: Basic (run)
Stretch: Everything
WOD: One round for time:
800m Row (7)
70 spider-man push ups (1 for 1)
60 k2e
50 KB Swings @ 53#
40 romanian deadlifts @ 95#
30 GHD/ Abmat sit ups
20 squat thrusters @ 95#

Monday 20130128

Warm up: basic (run)
Stretch: shoulders
WOD: 4 rounds of:
30 double unders
20 sit up to push ups
10 push press @ 135#

Friday 20130125

Warm up: Basic (jumprope)
Stretch: legs and core
WOD: 5 rounds of:
400m run
20 burpee box jumps @ 30"

Thursday 20130124

Warm up: Basic (row)
Stretch: hamstrings, quads, shoulders
WOD: "FRAN" 21-15-9
-squat thrusters @ 95#
-pull ups

Wednesday 20130123

Warm up: Basic (run)
Stretch: shoulders and back
WOD: 4 rounds of
15 SDHP @ 135#
50 double unders
30 handstand chest touches(1 for 1)

Tuesday 20130122

Warm up: basic (run)
Skill/Strength: Row 2 min for max distance (7)
WOD: 20 min AMRAP
40 sprinter toe touches (1 for 1)
20 russian twist 35# KB/DB (1 for 1)
10 C2F  clapping push ups

Monday 20130121

Warm up: Basic (run)
Stretch:hip flexors
Skill/Strength:shrugs 30 @ body weight  +
WOD: 5 rounds of:
15 front squats @ 115
15 mule kick push ups @ 20"
15 toes 2 bars

Friday 20130118

Warm up: Basic (row/jumprope)
Stretch: legs
Skill/Strength: 10 down to 1
(decline bench /power clean @ body weight)
WOD: 5k for time

Thursday 20130117

Warm up; basic(jumprope)
Stretch: shoulders
WOD: complete 1 round of:
500m row
400m medball carry @ 50#
30 push press @ 95#
20 GHD sit ups
10 handstand push ups

Wednesday 20130116

Warm up: basic (run)
WOD: 10 min AMRAP:
20 straight bar curls (under handgrip cleans, bar2chest)
40 Double Unders or 100 singles

Tuesday 20130115

Warm up: basic (jumprope)
Stretch: legs
Strength: Deadlifts 5 @ 2 x bodyweight
WOD: 3 rounds of:
800m run
40 wallball shots @ 20/12#
20  K2E

Monday 20130114

Warm up: Basic (run)
Strecth:
WOD: 5 rounds of
20 abmat sit ups
20 single arm dumbbell snatch (10 ea) @ 40#
20 push ups

Friday 20130111

Warm up: basic (run)
Stretch: legs
WOD: 2 rounds of:
20 - box jumps @ 30"
15 - KB swings @ 53#
20 - burpee pull ups 

Thursday 20130110

Warm up: basic( row)
Stretch: arms and glutes
WOD: 21-15-9
115# SDHP
135# Bench Press

Wednesday 20130109

Warm up: basic (row)
Stretch: arms
Skill/Strength: "animal instincts"
     20m ea, alligator walk, crab walk, bear crawl
WOD: 5 min AMRAP
10 pass throughs (push up, then dip)
10 bar hops

Tuesday 20130108

Warm up: basic(jumprope)
Stretch: legs and shoulders
WOD: 15minutes EMOM
1squat thruster @ 135#
1burpee
1squat thruster @ 135#
1burpee

Monday 20130107

Warm up: basic (run)
Stretch: hamstrings and quads
WOD: Overhead Squat 3-3-3-3-3 reps

Friday 20130104

Warm up: Basic (jumprope)
Stretch: Legs
WOD:10-9-8-7-6-5-4-3-2-1:
100yd dash w/ 25# plate( only once per round)
Deadlifts @ 235#
C2F push ups w/25# plate

Thursday 20130103

Warm up: basic (run)
Stretch: shoulders
WOD: complete once:
600m row @ 7
50 double unders
25 pull ups
30 kb swings @ 53#
25  pull ups
50 double unders

Wednesday 20130102

Warm up: basic (jumprope)
Stretch: core
WOD: 3 rounds of:
30 abmat sit ups
20 double crunch sit ups
10 cleans @ 135#

Tuesday 20130101

HAPPY NEW YEAR!!!

Warm Up: Basic (jumprope)
Stretch: legs/shoulders
WOD: complete for time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Monday 201231

Last day of the 2012:
REST for the NEW YEAR!