Friday 20131101

Warm up: basic ( run)
WOD: 30-20-10
Sit ups
push ups
K2E
sprinter toe touches (l+r= 1)
T2B

Thursday 20131031

Warm up: basic ( run)
WOD: 3 rounds of
13 deadlifts @ 185#/135#( f)
13 burpees
13 hang cleans  @ 135#/ 95# ( f)
13 burpees
13 floor sweepers @ 135#/ 95# ( f)
Center only
13 burpees
HAPPY HALLOWEEN

Wednesday 20131030

Warm up:basic (row)
WOD:20 min AMRAP
15 diamond push ups
10 under hand grip pull ups
5 straight bar curls @ 75#/45#(f)

Tuesday 20131029

Warm up: basic (run)
WOD: 21-15-9-5
Back squats @ 135#
Wallball shots @ 20#
Front squats @ 135#
Double unders

monday 20131028

Warm up basic row
WOD : 10 down to 1
Pull up
75% body weight bench press
Incline push up (feet on a 24" box)

Friday 20131025

Warm up: basic ( row)
Stretch: shoulders
WOD: 21-15-9
Push Press @ 95# barbell
Hang  cleans @ 95# barbell
Lateral raises with 25# dumbbells

Thursday 20131024

Warm up: basic (run)
WOD: 15min AMRAP
5 Deadlifts @ 185#/135# ( f)
25 sprinter sit ups ( l+r=1)
50 double unders

Wednesday 20131024

Warm up: basic ( run)
Stretch: legs
WOD: 4 rounds for time:
400m run
30 kettle bell squats @ 53#/35#( f)
20 lunges (10 ea leg) with 45#/35#( f)
10 burpee box jumps @ 30"/24"( f)

Tuesday 20131022

Warm up: basic ( jumprope)
Stretch: core
WOD: 3 rounds of
30 ab mat sit ups
30 k2e
30 kettle bell swings @ 53#/35#(f)

Monday 20131021

Warm up: (run)
skill/strength: dead lifts max 1-1-1-1-1
Wod: 5 rounds of
10 hang snatches @ 75#/45#(f)
30 romanian dead lifts @ 75#/45# (f)

Friday 20131018

Warm up: basic ( run)
Stretch: triceps and legs
WOD: 4 rounds of:
10 decline dumbbell press @ 50#/30#(f)
20 push ups
30 air squats

Thursday 20131017

Warm up: basic (jump rope)
Stretch: legs
WOD: complete for time
30 power clean to squat thruster to overhead
squat @ 135#(m) /95#(f)

Wednesday 20131016

Warm up: Basic
WOD: 10 min. AMRAP
10 Push Press 95lbs/55lbs. (Male/Female)
10 Pull Ups
10 Double Under

Tuesday 20131015

Warm up: Basic (jumprope)
WOD: 6 rounds
400 m run
10 abmat sit ups
10 double crunch sit ups

Monday 20131014

Warm up: basic(row)
Stretch: shoulders,chest, back, and arms
WOD: 5 rounds of:
30-kb swings @ 53#
20 decline push ups (feet on 20" stand)

10 ring dips

Friday 20131011

Warm up: basic (run)
Stretch: legs
WOD:20 MIN AMRAP
15 box jumps @ 24"
10 SDHP @ 75#
5 Burpees

Thursday 20231010

Warm up: basic( run)
Stretch: shoulders
WOD: 4 ROUNDS of
10 cleans @ 135#/115#(f)
5 push press @ 135#/115#(f)
25 abmat sit ups

Wednesday 20131009

Warm up: basic(jump rope)
Stretch: shoulders and legs
WOD: TABATA 8RDS (20/10)
Push ups
Russian twist@ 30#/20#(f)
Overhead reverse lunges @ 75#/45#(f)

Tuesday 20131008

Warm up: basic (run)
Stretch: lower back and hamstrings
WOD: 10 DOWN to 1
squat thruster @ 115#/85#
romanian dead lift 115#/85#
Double unders

Monday 20131007

Warm up: basic (run)
Stretch: chest and arms
WOD: Bench press max 1-1-1-1-1-1-1

Friday 20131004

Warm up: basic (run)
Stretch: core
WOD: 15 min AMRAP
30 double unders
15 v up sit ups with 10# medball
5 muscle ups

Thursday 20131003

Warm up: basic (row)
Stretch: any and everything
WOD: 3 rounds of
10 power cleans @ 165#/135#
20 box jumps @ 30"/24"
10 hang cleans @ 135#/95#
20 box jumps @ 30"/24"
10 snatches @ 95#/55#
20 box jumps @ 30"/24"

Wednesday 20131002

Warm up: basic ( jump rope)
Stretch: chest and shoulders
WOD: 5 rounds of
15 bench press at 75% body weight
10 deadlift with shoulder shrug @
      150% body weight

Tuesday 20131001

Warm up: basic ( run)
Stretch: lower back and abs
WOD: 30 each
back extensions
ab mat sit ups
Toes 2 bar
Sprinter sit ups
c2f push ups
ghd sit ups
Floor sweepers @ 115#/65#(f)
Overhead squats @ 95#/55#(f)