12.01.07 - Saturday Class WOD

50, 40, 30, 20, 10 Air Squats
10, 20, 30, 40, 50 KB Swings (Guys use 16 kg KB or 35 lb DB, Gals use 12 kg KB or 25 lb DB)
Perform sets as quickly as possible.

Alternate between exercises for each set. For example, do the 50 air squats followed by 10 KB Swings followed by 40 Air Squats followed by 20 KB Swings…

Work on Kipping Pull-ups after full recovery from the WOD.

11.29.07 - Thursday Class WOD

5 rounds of:
Jumping Ring Dips x 15
Hollow Rocks x 30
Wall Balls x 45 (Guys use 20 lb ball, Gals use 14 lb ball)

Cut off time is 25 minutes.

11.28.07 - Class WOD

3 rounds of:
100 Double Unders or 400 Single Jump Ropes
50 Hip Extensions (Click here for demonstration video of hip extensions)
50 Sit-ups

11.26.07 - Run, Forrest, Run

3 rounds of:
800M Run (Long Hallway Down & Back x 4, 1/2 mile on treadmill)
30 Wall Balls (Guys use 20 lb ball, Gals use 14 lb ball)
30 V-ups

11.24.07 - Karen

Wall Balls x 150 for time (Guys use 20 lb ball, Gals use 14 lb ball)

Rest 3 minutes

Jumping Pull-ups x 150 for time

11.21.07 - Turkey Special

Alternate 1 minute rounds for 6 minutes (3 rounds of each) of:
Bar Hang - Hang on pull-up bar until failure, shake out your hands, and get back on until the minute expires
Front Plank

Rest 1 minute

Alternate 1 minute rounds for 6 minutes (3 rounds of each) of:
Walking Lunges
Cat Walks - Quadrapedal Movement See Description

Rest 1 minute

Alternate 1 minute rounds for 6 minutes (3 rounds of each) of:
Back Extensions
Jump Rope

Clock runs continuously. If possible, pair up and alternate with a partner on each exercise. For larger groups, have different pairs perform the different supersets and rotate.

11.19.07 - Class WOD

3 rounds of:
Ring Rows
1-arm KB Swings (Guys use 12 kg, Gals use 8 kg or 25 lb DB, 15 lb DB)
Plank-to-push
1-arm DB Shoulder Press (Guys use 25 lb DB, Gals use 10 lb DB)
Squat Jumps

Perform 30 reps in Round 1, 20 reps in Round 2, 10 reps in Round 3. For R/L exercises, perform total amount of reps on each side (30, 20, 10). Cut off time is 30 minutes.

11.17.07 - Kelly WOD

5 rounds of:
Run or Row 400M (1/4 mile)
Wall Balls x 30 (Guys use 20 lb ball, Gals use 14 lb ball)
30 Box Jumps (Guys use 24 in box, Gals use 18 in box)

11.14.07 - Class Workout

Air Squats x 75
Jump Rope x 200
Air Squat x 50
Jump Rope x 160
Air Squat x 25
Jump Rope x 120

11.12.07 - Class Workout

5 rounds of:
20 Burpees
20 Sumo Deadlift High Pulls (Guys use 95 lb, Gals use 50 lb) See link for video demo