WOD Tuesday 1-12-10

Warm-UP
3rds
20 Jumping Jacks
15 Pushups
10 Pullups
Samson Stretch

Strength WOD

Back Squat 5-5-5

WOD
Row 5k for time

Coach led cooldown and stretch

WOD Monday 1-11-10

Coach led Warm-up

WOD
"Fight Gone Bad"
Max reps for 1 minute for each movement:
WallBall M:20 F:14
SDHP M:75 F:55
Box Jump
Push Press M:75 F:55
Row (calories)
1min rest
3RDS
Post total reps and calories .

Cash out:

Coach led cooldown and stretch.

TEAM WOD Saturday 1-9-10

Instructor Led Warm-Up

Teams of two complete the following:

200 squats
500m row
80 push press (95lbs/65)
500m row
100 box jumps 24”
500m row
100 kettle swings (24k/16)
500m row
50 burpees

Partition exercises as needed; only one team member can execute exercise at a time.
Teams must split the rows....have fun!

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