Thursday, October 23, 2014

Friday, 24 October 2014



WARMUP
400m run
3 rounds
10 situps
10 lunges
Burpee broad jump (down and back)

WOD
100 Back Squats (95/65)
Each Minute do 12 Sit-ups

Wednesday, October 22, 2014

Thursday, 23 October 2014

 
WARMUP
400m Run/500m Row
10 Pushups
10 Burpees
10 Lunges
High Knees down and back
Butt Kicks down and back
20 single unders
 
 
 
WOD
30 Minutes- Focus is on Consistent Movement and Quality
Run or Row 400 Meters or Airdyne .5 Miles
10-15 Perfect Push-ups or 5-10 Kipping Handstand Push-ups
75 Single Unders or 20 Lateral Jumps Over Bar
15-30 L-Sit or L-Hang
(You can switch the movement each round- Example: Round 1 you could do 15 push-ups, Round 2 you could do 5 Handstand Push-ups, etc)
 
 


Tuesday, October 21, 2014

Wednesday 22 OCT 2014

 
 
 
 
 
Warm-up:
Row 500m/Run 400m
walking lunges down and back
butt kicks down and back
10 kip swings
TABATA Jump Rope with High Knees
 
Work up to Power Clean weight
 
 
 
WOD
“Luke”
AMRAP 5 Minutes
4 Power Cleans (155/105)
24 Double Unders
10 Pull-ups

Monday, October 20, 2014

Tuesday, 21 October 2014

 
 
WARMUP
Run 400m/Row 500m
10 Strict Press (PVC)
10 Push Press (PVC)
10 Push Jerk (PVC)
10 Pushups
10 Airsquats
10 Walking Lunges
 
 
WOD
Push Jerk- Every 2 Minutes  for 20 Minutes do 3 reps for max load
 
Post: 3 sets AMRAP Ring Push-up / 3 Sets of Strict Knees to Elbows
 
 
 
 
Can you Jerk as much as Lauren Fisher?

Sunday, October 19, 2014

Monday, 20 October 2014

 
 
**1700 Tomorrow (20 OCT) is the deadline to sign up for Barbells for Boobs!***
 
WARMUP
400m Row
Butt Kicks
High Knees
10 Air Squats
10 Pass Through
10 Around the World
 
 
 
 
WOD
“Fight Gone Bad”
3 Rounds
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row for Calories
*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
 
 
 
 
 
Jose "beard power" Squats

Friday, October 17, 2014

Saturday, 18 October 2014

Teams of 2 complete the following:
10 Rounds
5 HSPUs
10 Toes 2 Bar
15 Jumps over Box
Alternate rounds back and forth until each person completes 10 rounds

Barbells for Boobs

Barbells for Boobs is fast approaching, so if you are signed up and participating please let us know...

* We need to know names & weights *

 We also need to know if anyone is wanting to participate in the survivor heat or heavy Grace (225/135)