Monday 20121001

THE BOX WILL BE OPEN

Warm up: Basic(run)
WOD: 3 rounds of :
30 Pull ups
30 Ring dips (wear long sleeves)
30 KB swings @ 35#

Friday 20120928

Warm up: Basic (jumprope)
WOD: "K.T."
Row 800m
-50 push ups, abmat sit ups, and air squats
Run 400m
- 40 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 30 push ups, abmat sit ups, and air squats
Run 400m
- 20 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 10 push ups, abmat sit ups, and air squats

Thursday 20120927

Warm up: Basic  (run/jumprope)
WOD: 2 rounds of:
400m run
 21- Deadlifts @ 275#
50 DU
 15- Power cleans @ 165#
25 Burpees
 9- Push press @ 135#

Wednesday 20120926

Warm up: basic(run)
WOD: "ADRIAN"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

WOD Demo - video [wmv] [mov] [HD mov]

Tuesday 20120925

Warm up: Basic (jumprope)
WOD:4 rounds of :
20 - Wallball "2-fer-1s", 20# ball
200m dash
"2-fer-1" Demo  - video [wmv] [mov] [HD mov

Monday 20120924

Warm up: Basic (run)
Skill/Strength: 10-8-6-4-2-1 Bench Press (start with a weight that will allow
you to increase 10-20# each set i.e. 155-175-195-215-225-235)
WOD: 10 Min AMRAP
10 lawn mowers (alternating 5ea arm @ 40#)
20 abmat sit ups
30 double unders

Friday 20120921

Warm up: Basic (run)
Skill/Strength: Ladder drills
WOD:  "7 UPS"
         7 rounds of:
7 overhand grip  pull ups
7 regular - wide arm push ups
7 underhand/closehand grip chest to bar pull ups
7 diamond/ chest to hand push ups