Monday 12.01.08 - Class WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, (Guys use 24 kg, Gals use 16 kg)
60 Sit-ups
70 Burpees
Post times to our message board.
Burpee Challenge- 70 Burpees. Cumulative Total- 2,485 Burpees.
November 2008
Monthly Archive
Sun 30 Nov 2008
Fri 28 Nov 2008
Saturday 11.29.08 - Burn that Thanksgiving meal!
For time:
Air Squats x 100
Run 400M
Burpees x 100
Run 400M
Air Squats x 100
Run 400M
Post times to our message board.
Burpee Challenge- 68 Burpees. Cumulative Total- 2,346 Burpees.
Wed 26 Nov 2008
Wednesday 11.26.08 - Earn that Thanksgiving meal!
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.
Burpee Challenge- 65 Burpees. Cumulative Total- 2,145 Burpees.
Mon 24 Nov 2008
Tuesday 11.25.08 - The Ramstein
For time:
Row 500M
Pull-ups x 25
KB Swings x 20 (Guys use 28 kg KB, Gals use 20 kg KB)
Overhead Squat x 15 (Guys use 95 lb, Gals use 60 lb)
Burpees x 10
Run 400M
Burpees x 10
Overhead Squat x 15 (Guys use 95 lb, Gals use 60 lb)
KB Swings x 20 (Guys use 28 kg KB, Gals use 20 kg KB)
Pull-ups x 25
Row 500M
Post times to our message board.
Burpee Challenge- 64 Burpees. Cumulative Total- 2,080 Burpees.
Sun 23 Nov 2008
Monday 11.24.08 - G.I. Gran
21, 15, 9 rep rounds for time of:
Power Clean & Jerk (Guys use 135 lb, Gals use 75 lb)
Burpee Pull-ups
Post times to our message board.
Burpee Challenge- 63 Burpees. Cumulative Total- 2,016 Burpees.
Fri 21 Nov 2008
Saturday 11.22.08 - Frianebeth
For time:
Thrusters x 21 (Guys use 95 lb, Gals use 65 lb)
Pull-ups x 21
Full Cleans x 15(Guys use 135 lb, Gals use 75 lb)
Ring Dips x 15
Deadlifts x 9 (Guys use 225 lb, Gals use 185 lb)
HSPU x 9
Post times to our message board.
Burpee Challenge- 61 Burpees. Cumulative Total- 1,891 Burpees.
Fri 21 Nov 2008
Friday 11.21.08 - Karin
Run 400 meters
30-25-20-15-10-5 Box Jump (Guys use 24″ box, Gals use 18″ box)
5-10-15-20-25-30 Kettle Bell Swing (Guys use 24 kg, Gals use 16 kg)
Run 400 meters
Post times to our message board.
Burpee Challenge- 60 Burpees. Cumulative Total- 1,830 Burpees.
Wed 19 Nov 2008
Thursday 11.20.08 - 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- 59 Burpees. Cumulative Total- 1,770 Burpees.
Tue 18 Nov 2008
Wednesday 11.19.08 - Class WOD
Front Squat 5, 5, 3, 3, 3, 3, 3
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Burpee Challenge- 58 Burpees. Cumulative Total- 1,711 Burpees.
Mon 17 Nov 2008
Tuesday 11.18.08 - Class WOD
5 rounds for time of:
Hang Power Snatch x 15 reps (Guys use 95 lb, Gals use 65 lb)
Run 400M (1/4 mile on treadmill)
Post times to our message board.
Burpee Challenge- 57 Burpees. Cumulative Total- 1,653 Burpees.
