110228 WOD

10 jump squats
10 pull ups
10 squat tricep press
10 push ups
15 minute AMRAP
Warm up: 20 su, 20 kb, stretching X 3

110225 WOD: NO 9:30 CLASS TODAY!!

Power Cleans
Clean and Jerk
Hang Snatch

Total Reps

warm up: 3 rounds
25 Ab mat sit ups
10 tricep push ups
5 hand stands (or progression)

110224 WOD:

5 50's

50 push ups
50 sit ups
50 air squats
50 box jumps
50 wall ball

warm up:
shoveling snow ;)

HAPPY SNOW DAY!!!

110223 WOD:

2 rounds

2 minutes alternating ski squat -45's (20-10)
1 minute max reps push press
2 minutes reverse plank (20 - 10)

warm up: 2 rounds
10 knees to elbows
20 mountain climbers
10 wall ball shots

110222 WOD:

4 Rounds for time:

20 supermans
10 OHS
run 400m


warm up:
15 KB swings
10 tricep push ups
30 high knee toe touches

110221 WOD:

30 - 20 - 10

Power Cleans
skater slides

warm up:
10 pull ups
10 recessive lunges
10 jump touches

110218 WOD:

Turkish Get Up progression...

This one is for Your Royal Highness, Princess Missy - Please stand up :o)

warm up:
Med Ball throws (group)
plank 3- 1 minute rounds
30 leg lifts

110217 WOD:

Death by Burpees...

1st min. 1 burpee
2nd min. 2 burpees
3rd min. 3... etc

continue until you can't keep up :o)

warm up: 500m row
3 rounds of
5 hand stands
5 sec pike hold (on box)

Thanks to all that came out for our Nutrition Class last night!!
The Paleo challange is on...ask for details.

get in touch if you would like help with your zone block set up :o)

110216 WOD:

20 minute AMRAP

walking lunges (turf out to large door & back)
10 push ups
10 shoulder press (each arm)

warm up: 3 rounds
10 back squats
10 hollow rocks
10 good mornings

Nutrition Class is TONIGHT!!! 7pm
See you there...

110215 WOD:

5 rounds for time:

10 pull ups
20 KB swings

warm up: 3 rounds
25 jumping jacks
12 deadlifts
15 box jumps

110214 WOD: "Steve"

Happy Valentine's Day ALL

Today's WOD...prepping for all the 5K's, mudders, dashes....etc.

Let's get our Heart rates up with a nice little run!!

"Steve" - 3k run

warm up: 3 rounds

15 front squats

10 knees to elbows

30 second sampson stretch (each leg)

110212 WOD: Jumping Fran

This was a special request....

Jumping Fran -

21-15-9

Pull ups
Box Jumps

Thrusters

Newbie Becky rockin' the baseline WOD, Mike, Mika & Kai working toward their 150 sit ups!!



Pattee & Chandra working their Weighted OHS.

110211 WOD: "Annie"

Everyone...today we meet "Annie"

50 - 40 - 30 - 20 - 10

Double Unders (3x's single jumps)
Sit ups

warm up: 3 rounds
run 200m
10 pull ups
10 snatch

110210 WOD:

100 OHS for time

each set down = 10 push ups

warm up:
10 hammer swings
20 Mt. Climbers
20 jumping jacks

REMINDER FOR WED. FEB. 9TH!!!

REMINDER!!!! The Nutrition class in NEXT WEEK!! Feb. 16th @ 7pm. Also, for tonight, 2/9, NO LATE CLASS (after 5:30). Due to a rare and important band performance by our wonderful son, Aden, we will have the usual class beginning around 5:30, but NO classes after that time. Sorry and thanks.

110209 WOD:

15 minute AMRAP:

20 weigthed V-sit twists
10 donkey kicks
5 burpees

warm up: 3 rounds
10 MBC's
Farmer's carry
10 dips

110208 WOD:

4 Rounds for time:

30 wall ball shots
run 400m

warm up: Dave's choice

110207 WOD:

6 rounds of 30 second sets:

Deadlifts (reps)
Jump rope
pulls up (reps)

warm up: 2 rounds
5 handstands
20 high knee toe touches
10 1 arm DB press (each arm)

110204 WOD:

21-run-15-run-9-run

Push Press
Mountain Climbers
200m

warm up:
10 Knees to Elbows
Frankenstein's
10 MBC's

110203 WOD:

1/2 Tabata this... it's been a tough week so far :o)

Tabata push ups
10 second rest
Tabata sit ups

2 minute rest
Weighted 400m

warm up:
400m run

Guided Mobility (Stretching as a group)

110202 WOD:

30 second military jog
30 second slap knees squat jumps

1 min rest

10 rounds - count jumps

warm up: 3 rounds
10 pull ups (that's right...the bars are finally installed!!)
15 KB swings
10 2 x 1 push ups

110201 WOD:

20 jumping lunges
15 goblet squats

15 minute AMRAP

warm up: 3 rounds
row 500m
10 clean & jerk with PVC or training bar
5 reverse wall climbs