Tuesday 12.01.09 - Class WOD
7 rounds of:
Bodyweight Deadlift x 5
Strict/Band Pull ups x 5
Post Loads to our message board.
November 2009
Monthly Archive
Mon 30 Nov 2009
Sun 29 Nov 2009
Tue 24 Nov 2009
Wednesday 11.25.08 - 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.
Mon 23 Nov 2009
Tuesday 11.24.09 - 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.
Post Times to our message board.
Sun 22 Nov 2009
Monday 11.23.09 - Class WOD
Complete 5 rounds for time:
8 Handstand Push Ups
8 Pull Ups
8 Butterfly Sit Ups
8 Box Jumps 24″
Post Times to our message board.
Sat 21 Nov 2009
Saturday 11.21.09 - Class WOD
3 rounds of 1 minute of work of the following:
Jumping squats #45 bar
Push press (#75 men, #55 women)
Hang power cleans (#95 men, #65 women)
Burpees
Knees to elbows
Rest 1 minute after each round
Score = total number of reps
Thu 19 Nov 2009
Thursday 11.19.09 - FRAN
For time:
Thrusters (Guys use 95lbs, Gals use 65 lb)
Pull-Ups
21-15-9 Reps
Post Times to our message board.
Tue 17 Nov 2009
Wednesday 11.18.09 - Class WOD
4 rounds of:
Run 800M (Military or Weighted Vest optional)
Burpees x 15
Renegade Rows x 15 R/L (Guys use 40 lb DB’s, Gals use 20 lb DB’s)
Post Times to our message board.
Tue 17 Nov 2009
Tuesday 11.17.09 - Class WOD
Rounds in 12 minutes of:
L-pull-ups x 5
Split Jumps x 10 R/L
Double Unders x 20
Post Rounds to our message board.
Sun 15 Nov 2009
Monday 11.16.09 - Class WOD
Complete as many rounds in 20 minutes as you can of:
Power snatch, 12 reps (Guys use 65 lb, Gals use 45 lb)
10 Push-ups
Post Rounds to our message board.
