WOD Friday 1-8-10

Instructor Led Warm-up

WOD


Front Squat: 5,5,5,5

Then for time


"Those Burpees SUCK!"

10 Pull ups

20 KB Swings

30 Box Jumps

40 Push ups

50 Sit ups

60 Burpees

WOD Thursday 1-7-10

MORNING CLASSES CANCELED DUE TO INCLEMENT WEATHER CONDITIONS.

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Instructor led warmup

WOD

Squat 2, 2, 2, 2, 2 @ 80% then:


5 Rounds For Time


20 Wall Ball
20 Pullups

Instructor led Cooldown- Stretch

WOD Wednesday 1-6-10

Instructor led Warm-Up

Power clean 3-3-3-3-3

Rest 2 Min's then:


WOD

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters for women & 4000 meters for men
*Penalty is 1 burpee pull up for every 5 meters under 3000/4000 meters.

Instructor led cool-down Stretching

WOD Tuesday 01-05-10

WOD
For time:
400m Run
21 SDHP
400m Run
21 Push Jerk
400m Run
21 Thruster
M:95 F:65

WOD Monday 01-04-10

Front Squat 3x5

WOD
For time:
10,9,8,7,6,5,4,3,2,1 reps of:
KB Swing M:32kg F:24kg
KTE

WOD Saturday 01/02/10

WOD
Team WOD- 2 person teams
One teammate runs 400 meters while the other does max reps pull-ups, deadlifts 185#/155#, wall ball 20/14.
Run 400 meters
Max Pull-ups
Run 400 meters
Max Deadlifts 185#/155#
Run 400 meters
Wall ball 20/14


Scoring is based on time minus the max reps for each team. Max reps are counted as 1 rep=1sec for scoring purposes. Post lowest time to scoring.

Closed New Years Day

Happy New Year!!