Tuesday 07.01.08 - A twist on one of our favorites

Rounds in 25 minues of:
Burpee Box Jumps x 20 (Guys use 18-24 in box, Gals use 12-18 in box)
Burpee Pull-ups x 20
Burpee Side-to-Side Hurdle Jumps x 20 (Each hop over the mini-hurdle counts as 1 rep)
Jump Rope x 300

Post rounds to our message board.

Thursday through Monday 06.26.08-06.30.08 - Trainer’s Choice

TBD by the Trainer

Wednesday 06.25.08 - Class WOD

7 rounds for time of:
Single leg squats x 5 R/L or Step-ups (Guys use 25 lb DB’s, Gals use 15 lb DB’s) x 10 R/L
Ring dips x 12
Pull-ups x 15

Post times to our message board.

Monday 06.23.08 - Some of the Basics

For Time:

Run 400M (Long Hallway Down & Back x 2)
Jump Pull-ups x 30
Run 400M (Long Hallway Down & Back x 2)
Push-ups x 50
Run 400M (Long Hallway Down & Back x 2)
Sit-ups x 70
Run 400M (Long Hallway Down & Back x 2)
Air Squats x 90

Post times to our message board.

Saturday 06.21.08 - Sandbag WOD

Rounds in 20 minutes of:
Sandbag Power Clean x 6 R/L
Sandbag Bear-hug Walk x 30 seconds
Sandbag Row x 8
Sandbag Overhead Walk x 30 seconds
Sandbag Bear-hug Squat x 5
Sandbag Bear-hug Walk x 30 seconds

Post # of rounds to our message board.

Thursday 06.19.08 - Pre-game WOD

1 minute rounds (45 sec of work, 15 sec to rotate) of:
Cat Crawl
Low Shuffle Steps on Short Track
45 Degree Back Extension
Slider
Bridge Hold
Power Push-ups w/ clap
KB Swings (Guys use 24 kg, Gals use 16 kg)
Air Squats
Wall Balls (Guys use 20 lb ball, Gals use 14 lb ball)
Jumping Ring Dips
Rope Climb
Rower (for Calories)

This should take a total time of 12 minutes. For those going on the Run to the Stadium, go through this circuit once. For those not going on the Run to the Stadium, go through this circuit twice with a 2 minute rest in between.

Post total reps to our message board.

Wednesday 06.18.08 - Class WOD

7 rounds of:
BB/DB/KB Shoulder Press x 21 (Guys use 65 lb BB, 30 lb DB’s, 16kg KB, Gals use 45 lb BB, 20 lb DB’s, 12kg KB)
Box Jumps x 15
Pull-ups x 9

Post times to our message board.

Tuesday 06.17.08 - Class WOD

For time:
50 Sit-ups
50 Double-unders or 200 Single Jump Ropes
50 Sit-ups
Run 1 mile (Long Hallway Down & Back x 8
50 Sit-ups
50 Burpees
50 Sit-ups

Monday 06.16.08 - This one’s for Clark

Split into teams and do the following:

Team A performs:
Walking Lunges x 50 R/L

Team B performs:
DB Bear Complex (DB Deadlift x5 -DB Hang Power Clean x5 -DB Thruster x5) - Guys use 20-35 lb DB’s. Gals use 10-25 lb DB’s.

Team B does as many Bear Complex sets as possible while Team A does the lunges. Once Team A finishes lunges, the teams switch exercises. This cycle is continued for 20 minutes.

Post times/rounds to our message board.