10.31.08 - Trick ‘R Treat

3 rounds of:
Sumo Deadlift High Pull x 1 minute (See link for video demo)(Guys use 75 lb, Gals use 55 lb)
Jump Pull-ups x 1 minute
KB Swings x 1 minute (Guys use 16 kg KB or 35 lb DB, Gals use 12 kg KB or 25 lb DB)
Burpees x 1 minute
Rower x 1 minute
Rest x 1 minute

Clock runs continuously throughout the workout. Record your reps per round for each exercise except the Rower where you record the calories burned.

Post scores to our message board.

Burpee Challenge- 39 Burpees. Cumulative Total- 780 Burpees.

Thursday 10.30.08 - Class WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to our message board.

Burpee Challenge- 38 Burpees. Cumulative Total- 741 Burpees.

Wednesday 10.29.08 - Class WOD

4 rounds for time:
SPRINT 400 meters or 1/4 mile on treadmill
Rest 2 minutes

Get outside if you can to run since we can’t run in the Hallways! The cold weather will be good for the lungs.

Post times to our message board.

Burpee Challenge- 37 Burpees. Cumulative Total- 703 Burpees.

Tuesday 10.28.08 - Class WOD

For time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of
Front Squat and HSPU

Guys use 135 lb, Gals use 95 lb.

Post times to our message board.

Burpee Challenge- 36 Burpees. Cumulative Total- 666 Burpees.

Monday 10.27.08 - Class WOD

As many reps in 10 minutes of:
Deadlift x Body Weight

If you have not performed 5 reps or more at Body Weight, scale the weight down.

Burpee Challenge- 35 Burpees. Cumulative Total- 630 Burpees.

Saturday 10.25.08 - “Narf”

For time:
9-15-21
Pull Up
Thruster (Guys use 95 lb, Gals use 65 lb)

Post times to our message board.

Burpee Challenge- 33 Burpees. Cumulative Total- 561 Burpees.

Friday 10.24.08 - Class WOD

Front Squat 5, 5, 3, 3, 3, 3, 3

Post loads to our message board.

Burpee Challenge- 32 Burpees. Cumulative Total- 528 Burpees.

Thursday 10.23.08 - Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post rounds to our message board.

Burpee Challenge- 31 Burpees. Cumulative Total- 496 Burpees.

Wednesday 10.22.08 - Double Under Technique & Annie

Spend 10 minutes working on Double Unders
Demo
Demo
Demo
then
“Annie”
For time:
50 -40- 30- 20 -10 reps of
Double Unders alternated with Sit-Ups

Post times to our message board.

Burpee Challenge- 30 Burpees. Cumulative Total- 465 Burpees.

Tuesday 10.21.08 - Class WOD

Rounds in 20 minutes of:

Thrusters x 5
Hang Power Cleans x 7
Sumo Deadlift High Pull x 10

Guys use 95 lb BB. Gals use 65 lb BB.

Post roundsto our message board.

Burpee Challenge- 29 Burpees. Cumulative Total- 435 Burpees.