Monday 4/19/2010

Warm-up:
800m Run
---------------
30x Lunges
20x Push up
30x KB Swing
20x Back Ext
x2

WOD:
10x DL
10x Box Jump
10x Knees to elbows

x5

------------or--------------

3x Muscle ups
50x Double Unders
30x Air Squats

x3

Saturday 4/17/2010

Warm-up:
Row 500m
---------------
20x Push up
20x Air Squats
20x Back Ext
x2

WOD:
21-15-9
---------------------
Split Jerk
Cross-over Push up
Floor wipers
---------------------

Following each round complete 5 man makers

Thursday 4/8/2010

Warm-up:
400m Run or 500m Row
--------------------------
15x Push up
15x Sit-up
15x GHD Back Ext

x3

WOD:

HAPPY BDAY GEN ~ 4/8/1986~ Age:24

400m Run
8x Snatch
24x Hollow Rock
86x Double Unders

400m Run
8x OH Squat
24x Ball Slams
86x Double Unders

400m Run
8x HSPU
24x Pull Ups
86x Double Unders

Wednesday 4/7/2010

Warm-up:
400m Run
15x PVC Pass through
15x Push Up
15x Air Squat

x3

WOD:
AMRAP 20 min

5x Thrusters
7x Hang Clean
10x SDHP

Tuesday 4/6/2010

Warm-up:
400m Run
-------------
30-20-10
Double Unders
Lunges
PVC Pass Through


WOD:
40 Push Press 45/65
30 Air Squat
20 Push Up
10 Pull Up

x3

Monday 4/5/2010

Warm-up:
400m Run
-------------
21-15-9
Push up
Sit-up
Good Monrings
air squats

WOD:
**for time**
10 SDHP
200m Sprint
9 SDHP
200m Sprint
8 SDHP
200m Sprint.....
....7,6,5,4,3,2,1

Yeah Buddy!!! CFO has recently been working on expanding our gym space and finally made that dent needed in the wall between us and the people who usually complain about our "noise." We will be modifying and adding things to our new space. Come check us out!

Saturday 4/3/2010

Warm-up:
400m Run
-----------------------
15x PVC Pass through
15x Push-up
15x Sit-up
15x Dips

WOD:
PARTNER UP!!!

50x Push Press 45#
*Wall Balls
-Switch-
25x Pull ups/50x Jumping Pull up
*KB Swing
-Switch-
100x Lunges
*Box Jumps
-Switch-
2x Rope Climbs/6x Modified
*Hollow Rocks
DONE!

Friday 4/2/2010

Warm-up:
500m Row
15x Push up
15x PVC Pass Through
50x Jump Rope

WOD:
GET SOME!!!
------------------------
250 Air Squat for time
------------------------

50x Double Under
25x Burpee
40x Double Under
20x Burpee
30x Double Under
15x Burpee

*For Time

Thursday 4/1/2010

APRIL FOOLS!!!

Warm-up:
800m Run
-------------
15x Back Ext
15x Sit ups

x3

WOD:
5 round for time
20x DL
30x KB Sing

Wednesday 3/31/2010

Warm-up:
50x Double Unders
15x Squat
15x PVC pass through
30x Double Unders
15x PVC OH squat
15x Push-up
20x Double Unders

WOD:
"Nancy"
15x OH Squat 65/95
400m Run

x5

Tuesday 3/30/2010

Warm-up:
15x KB Swing
15x Back Ext.
15x KTE
15x PVC Pass throughs

WOD:
15x Power Cleans
30x Box Jump
15x Burpees/ Pull Ups *

*Depended on individuals that attended yesterdays class

-or-

Diane
21-15-9
Deadlift
HSPU

Monday 3/29/2010

Warm-up:
50x Double Unders
50x Sit-ups
25x Back Ext
25x Incline Push up

WOD:
"Rowing Fran"

500m Row

21-15-9
Thrusters
Pull Ups

500m Row

Saturday 3/27/2010

Warm-up:
800m Run
15x Jumping Pull-up
15x Sit-up
15x Double Under

x3

WOD:
10-9-8-7-6-5-4-3-2-1
Man Makers
Burpee Box Jumps

Friday 3/26/2010

WOD:
5x Snatch Balance (heaving Jerk)
5x OHS
5x Snatch
100m Sprint

x5

Thursday 3/25/2010

Warm-up:
500m Row
--------------
10x Push up
10x Sit-up
10x Pull up

x3

WOD:
-400m Run-
50x Pull up
21x KB Snatch

-400m Run-
50x Push up
21x KB Swing

-400m Run-
50x Air Squat
21x KB Press

-400m Run-

Wednesday 3/24/2010

Warm-up:
800m Run
21-15-9
KB Swing
GHD Ext

WOD:

AMRAP 12 min
5x Deadlift
10x Burpees

-Rest 2 min-

AMRAP 12 min
5x Knees to Elbows
10x Push Press

Tuesday 3/23/2010

Warm-up:
800m Run
15x Jumping Pull ups
10x KB Swing
10x Box Jump
x3

WOD:
50x Double Unders

5x Burpees
10x Knees to Elbows---------x3
15x Air Squats

40x Double Unders

5x Burpees
10x Knees to Elbows---------x2
15x Air Squats

30x Double Unders

5x Burpees
10x Knees to Elbows---------x1
15x Air Squats

Monday 3/22/2010

"Today I will do what others wont, so that tomorrow I can accomplish what others can't"
-Jerry Rice

Warm-up:
250m Row
---------------
21-15-9
Knees to elbows
Pistols
---------------
250m Row

WOD:
100m Sprint

5x Squat Clean and Press
10x Pull Ups

100m Sprint

6x Front Squat
12x Push Up

X5

Saturday 3/20/2010

Warm-up:
500m row
------------
15x Squats
15x Push ups
15x Supermans

WOD:
20x Burpees
20x Double Unders
x2

5x Tire flips
800m run

20x Wall Balls
20x Pull ups
x2

5x Tire Flips
800m run