Saturday 1-30-2010

"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my ass six hours a day. What are you on?"

-Lance Armstrong

Warm-up:

250m Row

---------------------

15x PVC pass through

15x Sit ups

15x Back Extension

x3

WOD:

*Partner WOD, partners must complete each movement one at a time, partner not doing the movement will be jumping rope.

75 Push Press

200 Air Squats

100 Pull Ups

100 V-Ups

50 Crossover push ups

Friday 1-29-2010

Warm-up:

1000m Row

15x Push up

15x Back Extension

15x Sit-up

WOD:

10x Deadlift

150 Regular Jump rope-or-50 Double Under

10x Burpees

x10

Thursday 1-28-2010

WOD:

15-12-9

Box Jumps

Wall Balls

HSPU

x5

Followed by 400m x4

Wednesday 1-27-2010

PAIN OF DISCIPLINE

PAIN OF REGRET

TAKE YOUR PICK

-University of Florida

Warm-up:

1000m Run

50 Air Squat

40 Push Up

30 Pull Up

20 KB Swing

10 Ring Dips

WOD:

800m Run

50 Back Extension

50 Sit ups

x3

Results: Ryan 26:48, Mike 30:15, Haleigh 26:08, Jamie 23:34, Huw 28:20, John 23:45, Shep 29:43, Jenna 31:17. Deb 41:25, Carina 34:23, Darrell 29:45, Marissa 28:00, Gen 21:01, Juan 23:56, Tim 24:21, Julia 27:49

Tuesday 1-26-2010

Warm-up:
run 400m
3 Rounds Cindy
50x Ab mats

WOD:
50-40-30-20-10
Double Unders
10-8-6-4-2
Squat Clean Thrusters
50-40-30-20-10
Hollow Rocks

*each movement is performed after the other, example: 50 Double Unders 10 Squat Clean Thrusters 50 Hollow Rocks, 40 Double Unders 8 Squat Cleans 40 Hollow Rock etc.

Monday 1-25-2010

Warm up:
500m Row
10x Push up
10x Back Extension
100x Jump Rope

WOD:
AMRAP in 20 min
400m Run
20x Lunges
20x Squat
20x Situp
(DB 35/45 BB 95/135)

RESULTS:
Mike 2, Spencer, 4, John 4, Deb 2, Julie 4, Huw 3, James 3, Jason 2, Darrin 3, Darrell 2, Marissa 4, Chris 3, Gen 5, Juan 4, Jenna 5, Carina 3, Kili 3

Saturday 1-23-2010

Awesome Job to everyone who made it out in the early AM on Saturday!

WOD:
20 Floor Wipers
20 KB Clan and Press
30 Over Head lunges with plate
800 m Run
x3

Friday 1-22-2010

WOD:

Burpee What!?!?!
5 Lock up Burpees
10 Burpee Pull ups
15 Burpee Box Jumps
20 Burpee Ball Slams

x3

Thursday 1-21-2010

HAPPY BIRTHDAY CASEY!

WOD

1-21

*Hang Power Clean

* Rock Thrusters

* Box Jumps

-30 Birthday Burpees will be thrown in at trainers discression

Wednesday 1-20-10

Fight Gone Bad!!!

Row for Cal.
Wall Balls
SDHP 55/75
Box Jumps
Push Press 55/75
Rest 1 min.
x3

Tuesday 1-19-10

HAPPY BIRTHDAY JUANITA

1-19-73=34 yrs.
19 Box Jumps
34 Double Unders
76 Walking Lunges
19 Knees to elbows
34 Dips
76 Thrusters
19 Wall Balls
400 m Run with any weighted object.

Monday 1-18-10

Warm-up:

50 double unders

10x PVC pass through

10x PVC snatch

10x PVC OHS

WOD:

800m Run

------------

21-15-9

Snatch

Pull ups

Burpees

------------

800m Run

Saturday 1-16-09

Warm-up:
10x Lunges
10x GHD Back Ext
10x Good Mornings

WOD:
10 Clean and Jerk
10 Clapping push up
10 Squat cleans
10 Man Makers
10 SDHP
10 Double Unders
10 Heavy KB Swing
10 Burpee Box Jumps
10 Thrusters
10 Pull Ups
x4

Friday 1-15-10

AMRAP in 20 min
3 Ground to Over Head 95/138

3 Pull ups
6 Push Ups
9 AIr Squats
x2

Thursday 1-14-10

WOD:
3x3 DL (Heavy)

1x20 Fatigue at 15
----------------------
800m Run
21 Burpee
21 SDHP
x3

Wednesday 1-13-10

Warm-up:
400m Run
15x Air Squats
15x Sit ups
15x toe to bar
15x KB Swing

WOD:
AMRAP in 8 min
6x OH Squat
8x Good Mornings
12x Lunges

REST 3 min

AMRAP in 8 min
6x Ring Dips
8x Pull ups
12x Push Up

SATURDAY 1-9-10

WOD:
33 pushpress
29 Burpees
46 Wall Balls
34 Thrusters
32 Pull ups
39 Knee to Elbows
38 OHS
23 Double Unders
2 Lap Run around building

TROIS TABATA TANDOMS

Thursday 1-7-10

Warm-up:
Row 500m
--------------
20 PVC Pass Through
20 PVC Push Press
20 PVC Power Cleans
20 PVC Thrusters
x3
*Go fast but keep good form

WOD:
3x3 Deadlifts
-------------------
*Complete each complex of two movements in tabata fashion/ 20 sec work 10 sec off x8

Pull ups
Push Press 95/65

-Rest 2 min

Clapping Pushups
Hang Power Clean 115/85

-Rest 2 min

Box Jump
Thrusters 135/95

Wednesday 1-6-10

Warm-up:
5x5 Burpees

WOD:
*Run* 7k

*Row* 5k

Early class:
AMRAP in 20 min.
15x Press 45/65
12x KB Swing
9x Burpees
6x Wall Balls
-or-
Rowing Murph

"somebody may beat me, but they are going to have to bleed to do it"-Steve Prefontaine

Tuesday 1-5-10

Warm-up:
Row 1000m
15 Lundges
20 Push ups
20 Sit ups

WOD:
Run 1 mile
-----------
3 min Rest
-----------
15 min Complex, one complex every minute for 15 min.

Complex:
x2 Pull Ups
x2 Push Ups
x6 Sit ups
x8 Squat

*Increase reps for those wanting more of a challenge (ex: x8 for all movements or more)

Monday 1-4-10

Warm-up:
1000m Row
20 Sit ups
15 Push ups
10 Ring Dips
x3

WOD:
AMRAP in 8 min
------------------
Hang Power Clean x4
Pushpress x4
Front Squat x8
-rest 3 min

AMRAP in 8 min
------------------
Hang Snatch x5
OHS x10
-rest 3 min

AMRAP in 8 min
------------------
5 Pull ups
10 Burpees

Saturday 1/2/10

WOD:
21 Squat Clean Thrusters
1 Round Cindy
25 Box Jumps
15 Squat Clean Thrusters
2 Rounds Cindy
25 Box Jumps
9 Squat Cleans
5 Rounds Cindy
25 Box Jumps

Friday 1/1/10

HAPPY NEW YEAR!!!

Wednesday 12/30/09

WOD:
AMRAP
3x Powercleans
6x Push Up
9x Squats
1 min Rest
x5

Tuesday 12/29/09

WOD:
800m Run
--------------
50 Pull Ups
50 Burpees
50 Thrusters
x3
--------------
800m Run

Monday 12/28/09

WOD:
50 BW Back Squats
30 3/4 BW Front Squats
20 1/2 BW Thrusters
10 1/2 BW OHS
100 Air Squats

Wednesday 12/23/09

WOD:
1 min Squats
2 muscle up
3 SDHP
400m Fireman carry
5 CTB
6 Cleans
7 KTE
8 Snatch
9 Thruster
10 Ring Row
11 Box Jump
12 Push ups
13 KB Swings
14 Wall Balls
15 Med Ball Cleans
16 Sit ups
17 Double Unders
18 OHS
19 Calorie Row
20 Burpees