Tuesday, January 31, 2012

120131

WOD
10,9,8,7,6,5,4,3,2,1
Overhead Squat (115/75)
Burpees
KB Swings (24kg/16kg)

Monday, January 30, 2012

120130

WOD
3 rounds of:
10 Sumo Deadlift High Pull (95/65)
15 Toes to Bar
20 Med Ball Cleans

Friday, January 27, 2012

120127



I'm really excited about this project that Zac and I are embarking on. I get to help a longtime friend regain his health and fitness. What could be better?! we are a few workouts in and Zac is killing it! He comes in more and more excited each day and absolutely gives it for the entire hour! He is also taking control of his own destiny and doing extra work on his own swimming and running. Dream client! Keep up the awesome work Zac I'm proud of you buddy!

WOD
AMRAP in 10 minutes of:
3 Thrusters (115/75)
6 Box Jumps
9 V-ups

Thursday, January 26, 2012

120126

WOD
5 rounds of:
AMRAP in 3 minutes of:
6 Push-ups
9 KB Swings (24kg/16kg)
15 Double Unders
1 minute rest between rounds

Wednesday, January 25, 2012

120125

WOD
1000m Row
-----------------
5 Rounds of:
7 Clean and Jerks (135/95)
10 Bar Hop Burpees

Tuesday, January 24, 2012

120124

WOD
5 rounds of:
100ft (R) One Armed Overhead Walking Lunges (25/15)
10 Pull-ups
100ft (L) One Armed Overhead Walking Lunges (25/15)
20 Sit-ups

Monday, January 23, 2012

120123

WOD
Tabata Pull-ups
1 minute rest
Tabata Burpees
1 minute rest
Tabata Box Jump (24"/20")
1 minute rest
Tabata Toes to Bar

Friday, January 20, 2012

***NOTICE***

Just a quick notice that there will not be a 10am open gym this saturday

120120

*Blair doing his B-Day workout. You killed it buddy way to go!

WOD
for the mortals we did:
AMRAP in 15 minutes of:
5 Deadlifts (225/135)
10 Push-ups
20 Double Unders

for the superhumans (aka Jesse and Blair!)
AMRAP in 15 minutes of:
"Queen Kong"
1 Deadlift (355)
2 Muscle-ups
3 Squat Cleans (185)
4 Handstand Push-ups

Thursday, January 19, 2012

120119 - "Annie"

WOD
Strength and technique!
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Wednesday, January 18, 2012

120118

WOD
21-15-9
Power Cleans (135/95)
Wall Ball
Pull-ups
Sit-ups

Tuesday, January 17, 2012

120117 - Lisa's B-day Workout

*Lisa a year ago working out after she broke her hand! She may be little but she sure is fiesty!

WOD
Lisa's Birthday Workout (Happy Birthday Lisa!)
46 Box Jumps (24"/20")
46 Push-ups
46 Med Ball Cleans
46 Knees to Elbows
46 Overhead Lunges (45/25)
46 Burpees
46 V-ups
46 Push Press (65/45)
46 KB Swings (24kg/16kg)
46 Renegade Rows (35/20)






120113



WOD
7 rounds of:
7 Deadlifts (225/135)
30 Double Unders

Friday, January 13, 2012

120113 - "Cindy"

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Thursday, January 12, 2012

120112 - "Fight Gone Bad"

WOD
"Fight Gone Bad"

3 Rounds of:
1 minute Wall Ball
1 minute Sumo Deadlift High Pull (75/55)
1 minute Box Jumps
1 minute Push Press (75/55)
1 minute Row (cal)
1 minute Rest

With a continuously running clock perform AMRAP in 1 minute of the exercise then move immediately to the next exercise and continue. Score one point for each rep performed and each cal rowed.

Wednesday, January 11, 2012

120111

WOD
5 Rounds of:
10 Overhead Squats (115/75)
15 Pull-ups
20 Box Jumps (24"/20")

Tuesday, January 10, 2012

120110

WOD
Part 1
Every 30 sec perform 1 power snatch for 8 minutes.

Part 2
4 Rounds of:
10 Thrusters (95/65)
10 Burpees
20 KB Swings (24kg/16kg)

Monday, January 9, 2012

120109

WOD
AMRAP in 20 minutes of:
5 Clean and Jerks (135/95)
2 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Squats

Friday, January 6, 2012

120106

WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (55/35)
Med Ball Cleans
*30 Double Unders Between Rounds

Thursday, January 5, 2012

120105



WOD
Part 1
1 Power Clean every 30 sec for 10 min.

Part 2
AMRAP in 12 minutes of:
7 Wall Ball
7 Burpees
7 V-Ups

Wednesday, January 4, 2012

120104



WOD
1000m Row
---------------
5 Rounds of:
7 Handstand Push-ups
10 Pull-ups
15 Box Jumps

Tuesday, January 3, 2012

***WELCOME BACK!!!***

Welcome back everyone!!! I hope everyone had a Merry Christmas and a Happy New Year and is ready to work off any of that "holiday eating" that may have occurred (of course all of you were very good over the holidays and ate very healthy and weren't tempted at all by any of the Christmas treats available to you!)


Class times are back to normal!!