Thursday June 9, 2011

WOD
"Grumpy"
30 Double Unders
30 Kettlebell swings
30 Pass Throughs
3 Rope Climbs
20 cal. Row
20 Back Ext.
20 Long Jumps
2 Rope Climbs
10 Burpees
10 Pull-ups
10 Knees to Elbows
1 Rope Climb

For Time:  Start at the top and work your way down to the bottom, and then go back to the top.

Wednesday June 8, 2011

WOD

Back Squat

3-3-3-3-3

Increase weight for 5 sets

Reverse Tabata

L-sit holds

Tabata

Toe Taps

Tuesday June 7, 2011

WOD

Shoulder Press

3-3-3-3-3

increase weight for 5 sets

and then

3 Rounds For Time

30-sit-ups

20-double unders

10-push-ups

Monday June 6, 2011

WOD

For Time

5-Pull-ups

10-Push-ups

15-Air squats

200m Run

12-Pull-ups

21-Kettlebell swings 53/35

400m Run

75-Wall Ball 20/12

400m Run

21-Kettlebell swings

12-Pull-ups

200m run

15-Air Squats

10-Push-ups

5-Pull-ups

Sunday June 5, 2011

WOD

"Brenton"

5 Rounds for time

Bear Crawl 100ft

Standing Broad Jump 100ft

*Do three Burpees after every 5th broad jump

Saturday June 4, 2011

Team WOD

Friday June 3, 2011

WOD

"Fight Gone Bad"

Perform the following exercise for one minute each, with one-minute breaks given after all 5 exercises have been completed. Repeat for 3 rounds.  Add number of reps (and calories) performed together for one total score.

-Wall-ball, 10 ft target 20#, 12# (count reps)

-Sumo Deadlift high-pull  75#, 55# (count reps)

-Box jump 20" box (count reps)

-Push-press 75#, 55# (count reps)

-Row (count calories)