WOD

09/03/10 Friday

Warmup; Get your stuff together early!!

Strength WOD;
Max Push Press

WOD;
12min AMRAP
10 KB Swings, 1.5pood/1 pood
40 yard Shuttle Sprint

Option II
Sub 1 pood/ .5 pood

Option I
Sub 5#-15#

By |September 2nd, 2010|WOD|0 Comments

09/02/10 Thursday

Warmup; On the Board!! Get your gear together before your run and remember this is a warmup, do not puke yet!!

Skill; Walking Lunge

WOD;
400m Walking Lunge
*note* if you have something to protect your knees today BRING IT! Socks cut off at the ankles work.

Option III
300m Walking Lunge

Option II
200m Walking Lunge

Option I
100m Walking Lunge

Mobility WOD;
Calve Mobilization!! […]

By |September 1st, 2010|WOD|0 Comments

09/01/10 Wednesday

Warmup; You Know The Drill!!

Skill; Box Jumps
Take 10 minutes and get your highest box jump!!

WOD;
30-25-20-15-10 Sets of
Burpees
Box Jumps 24″/20″
Toes to Bar

Option III
30-25-20-15-10
Burpees
Box jumps 20″
knees to Elbows

Option II
25-20-15-10
Burpees
Box Jumps 12″
Knee Raises

Option I
20-15-10-5
Burpees
Step-ups 12″
Situps/knee raises

By |August 31st, 2010|WOD|0 Comments

08/31/10 Tuesday

Warmup; There will be the same warmup posted on the board for the entire week. You need to have the entire warmup done at 10 minutes past the hour. If you would like to start early that is fine, it is your responsibility to stay warm until class starts at 10 minutes past the […]

By |August 30th, 2010|WOD|0 Comments

08/30/10 Monday

Warmup; There will be the same warmup posted on the board for the entire week. You need to have the entire warmup done at 10 minutes past the hour. If you would like to start early that is fine, it is your responsibility to stay warm until class starts at 10 minutes past the […]

By |August 29th, 2010|WOD|0 Comments

08/29/10 Sunday Rest Day

What an important day this is.

Rest days are days to enjoy all of the hard work you have put in all week long. Try to take some time this weekend and do something new. Maybe it is something you have never done, always wanted to do, something you haven’t done in a long time […]

By |August 28th, 2010|WOD|0 Comments

Saturday’s WOD. 8.28.10. FREE WORKOUT. BEGINNER’S WELCOME!

Saturday’s a FREE workout. ALL BEGINNER’S ARE WELCOME. Beginner’s please arrive by 8:30am!

Warmup: 400m run. Active Stretch.

Skills: Burpee Box Jumps. HSPUs

WOD:
12 minute AMRAP of:
5 Handstand Pushups
7 Burpee Box Jumps on 24″ box/20″ box for ladies
9 Squats

Skill Level III:
12 Minute AMRAP of:
5 HSPUs (using abmat)
7 Burpee Box Jumps off of 24″ box/20″ box
9 Squats

Skill Level […]

By |August 28th, 2010|WOD|0 Comments

Friday. 8.27.10

Warmup:
Increased Speed Intervals
Hip Prep

Skill: Run Fast

Some words on sprinting:

WOD:
10×100 meter run

ALL OUT MAX EFFORT!!!

Skill Level I
Run or Row
10×50 meter run

By |August 26th, 2010|WOD|0 Comments

Thursday. 8.26.10

Warmup: 800m run. 2 rounds of 5 squats (3 second pause at the bottom) + 10 pullups or 10 kipping swings + 15 kb swings (pood of choice). Active Stretch.

Skill: Snatch. Wallballs.

WOD:
Three rounds for time of:
30 Wallball shots, 20 pound ball
75 pound/55 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Level […]

By |August 25th, 2010|WOD|0 Comments

Wednesday. 8.25.10

Warmup: 400m run. 3 minutes of double-unders. 2 rounds of 10 kb swings (pood of choice) + 10 kipping pullups or kipping swings + 10 situps. Active Stretch.

WOD 1:
As many pullups as possible in 2 minutes. Rest as needed.
Level II: As many band assisted pullups as possible in 2 minutes. Rest as needed.
Level I: […]

By |August 24th, 2010|WOD|0 Comments