Monday 02.02.09 - Class WOD
Spend 25 minutes on Deadlift Technique
or
Deadlift x 3, 3, 3, 3, 3, 3, 3
Post Loads to our message board.
January 2009
Monthly Archive
Sat 31 Jan 2009
Sat 31 Jan 2009
Saturday 01.31.09 - Class WOD
Rounds in 20 minutes of:
Push-ups x 15
KB swings x 20 (Guys use 24 kg, Gals use 16 kg)
Box jumps x 25
Post Rounds to our message board.
Thu 29 Jan 2009
Friday 01.30.09 - Isabel
For time:
Full Squat Snatch x 30 reps (Guys use 135 lb, Gals use 95 lb)
Click here for a demo video
Post Times to our message board.
Thu 29 Jan 2009
Thursday 01.29.09
Kipping Pull-ups x 20
DB Power Snatch x 10 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
Kipping Pull-ups x 16
DB Power Snatch x 8 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
Kipping Pull-ups x 12
DB Power Snatch x 5 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
Post Times to our message board.
Wed 28 Jan 2009
Wednesday 01.28.09 - Class WOD
21, 18, 15, 12, 9, 6, 3 rep rounds of:
SDHP (Guys use 95 lb, Gals use 75 lb)
Push Jerk (Guys use 95 lb, Gals use 75 lb)
Post Times to our message board.
Tue 27 Jan 2009
Tuesday 01.27.09 - I’m glad I’m not doing these!
Perform each exercise on the Short Track:
Walking Lunges x 10 Lengths (200 yards)
Lateral Lunges x 4 Lengths (100 yards)
Backward Walking Lunges x 4 Lengths (80 yards)
Cat Crawl x 4 Lengths (120 yards)
LOW Side Shuffles x 4 Lengths (80 yards)
Inch Worms x 2 Lengths (40 yards)
Burpee Broad Jumps x 4 Lengths (80 yards)
1 Length is 20 yards and is one way on the Short Track.
Post Times to our message board.
Sun 25 Jan 2009
Monday 01.26.09 - Gunny’s Grind Part 2
For time:
Double Unders x 37
Med Ball Cleans x 37 (Guys use 20 lb, gals use 14 lb)
DB Shoulder Press x 37 (Guys use 30 lb DB’s, gals use 15 lb DB’s)
Weighted Air Squat x 37 (use sandbag, weighted vest, or hold dumbbell to chest)
Run 1 mile (Weighted Vest Optional)
Post Times to our message board.
Sat 24 Jan 2009
Saturday 01.24.09 - Gunny’s Grind Part 1
For time
Deadlift x 12 (Guys use 225 lb, Gals use 185)
HSPU x 12
5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Deadlift x 9 (Guys use 225 lb, Gals use 185)
HSPU x 9
5 rounds of Cindy
Deadlift x 6 (Guys use 225 lb, Gals use 185)
HSPU x 6
Post Times to our message board.
Fri 23 Jan 2009
Friday 01.23.09 - Tabata’s
BW Deadlift x 8 sets
Rest 1 minute
Push-ups x 8 sets
Rest 1 minute
Front Squat x 8 sets (Guys use 135 lb, Gals use 95 lb)
Rest 1 min
Pull-ups x 8 sets
Post Total Reps to our message board.
Thu 22 Jan 2009
Thursday 01.22.09 - Class WOD
5 rounds for time of:
Thrusters x 5 (Guys use 135 lb, Gals use 95 lb)
Weighted Pull-ups x 5 (Guys use 40 lb, Gals use 30 lb)
Post Times to our message board.
