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

Thursday 20120920

Warm up: Basic (jumprope)
WOD: 4 rounds of:"CRAPS"
11-  ring dips
7  - KB Swings 53#
800m 'tha hard way' =
(400m backward  , 400m forward)

Wednesday 20120919

Warm Up: Basic (run)
WOD: 3 rounds of:
10 - Squat Thruster to Overhead Squats @ 95#
30 - Double Crunch Sit ups

Tuesday 20120918

Warm up: Basic (run)
WOD: 10 min AMRAP
10 Box Jumps 24" (full extension at top)
10 Decline/Incline Push Ups (feet on 24" box)

Monday 20120917

Warm up: Basic (jumprope)
WOD: 5 rounds of:
20 Hang Snatches with 75# Barbell
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)
-switch hands
50m Farmers Carry 50# / Waiters Carry 35# (KB or DB)

Friday 20120914

Warm up: basic (run)
WOD: "Pyramids"
30 c2f push ups
30 abmat sit ups
30 kb swings @ 35#
25 diamond chest2hand push ups
25 sprinter sit ups (l/r=1)
25 double unders (scale=75reg)
20 mountain climbers (l/r=1)
20 russian twist 35# (l/r=)
20 burpees
15 kb air squats 35#
15 double crunch sit ups
15 kb swings 35#
10 spiderman push ups (l/r=1)
10 reverse burpees with v-up
10 medball toss sit ups 20# (off a wall or with a partner)

Thursday 20120913

Warm up: Basic (jumprope)
WOD: once for time:
50 romanian deadlifts (straight leg) @ 95#
200m run
30 Sumo Deadlift High Pulls @ 115#
400m run
10 Deadlifts @ 225#
800m run

Wednesday 20120912

Warm up: basic (jumprope)
Skill/Strength: 10 weighted push ups @ 70#
WOD: 3 rounds of 1 min on each station for max reps/ distance with 1 min rest between rounds
-*rower @ 10
-bench press @ 65#
-K2E

*sub for rower is SDHP @ 75#

Tuesday 20120911

Warm up: Basic ( run)
WOD: Remember 9/11
10 Min AMRAP of:
9- push press 135#
11- pull ups
9- handstand push ups
11- kettlebell swings 53#

Monday 20120910

Warm up: basic (run)
Skill/strength: 2 min accumulative Handstand (on the wall)
WOD: 3 rounds of :
400m run
25 Double crunch sit ups http://www.youtube.com/watch?feature=player_embedded&v=EWl6-NpeFHg
10 Burpees w/2 push ups

Friday 20120907

Warm up: Basic (jumprope)
WOD: 5 rounds of :
800m run
20 box jumps 20"

Thursday 20120906

Warm up: Basic(run)
WOD: 30 clean and press @ 115#

Wednesday 20120905

Warm up: basic (run)
WOD: once for time:

400m row
40 abmat sit ups
300 jumpropes
30 abmat sit ups
200m run
20 abmat sit ups
100 backward  jumpropes
10 abmat sit ups

Tuesday 20120904

Warm up: Basic (run)
Skill/Strength: 100 Double unders(5 min time limit)
WOD:"Cindy" AMRAP in 20 minutes:
 5 pullups
10 pushups
15 air squats

Monday 20120903

HAPPY LABOR DAY!!

Warm up: Basic (run)
WOD: 7 attempts for
-bench max
-deadlift max