Friday the 30th of March 2012

Doormouse Intervals
1:30 Work:Rest
5 rounds

Squats
Jumping Jacks
KB swings (53/35)
V ups
Burpees

Thursday the 29th of March 2012

800m run x4

5 rounds of

10 GHD sit ups
20 Russian twists (20/14)

Wednesday the 28th of March 2012

Trainers Choice

Tuesday the 27th of March 2012

21 pull ups
21 sit ups
100 ft walking overhead plate lunge (45/25)
18 pull ups
18 sit ups
100 ft OHPL
15 pull ups
15 sit ups
100 ft OHPL
12 pull ups
12 sit ups
100 ft OHPL
9 pull ups
9 sit ups
100 ft OHPL
6 pull ups
6 sit ups
100 ft OHPL
3 pull ups
3 sit ups
100 ft OHPL

Monday the 26th of March 2012

100 perfect pushups

Rest and recover

21-15-9
Burpees
KB swings (70/53)

Friday the 23rd of March, 2012

50 Burpees
40 Mountain climbers
30 Box jumps
20 V-ups
1000 meter run
20 V-ups
30 Box jumps
40 Mountain climbers
50 Burpees

Thursday the 22nd of March, 2012

Run one mile

200 anchored situps

200 supermans

Run one mile

Partition reps as needed

Wednesday the 21st of March 2012

20 minute AMRAP
3 burpees
5 pushups
7 squats
9 sit ups

Tuesday the 20th of March 2012

Every four minutes
25 calorie row
25 unbroken KB swings (53/35)

Four rounds

Monday the 19th of March 2012

100 perfect squats facing a wall.  This is not for time.

Rest and recover

10 rounds for time

5 burpees
7 squats
9 v ups
200m run

Monday the 19th of March, 2012

Warm-up
1 K run
rest 5 minutes
5oo mtr run
30 Hollow rock

Skill
Push-up
-Establishing hollow/ neutral midline
-Negatives while maintaining hollow

WOD
12 minute ladder
(x1) Pull-up
(x2) Push-up
(x3) Squat

Finisher
20 slow push-up egatives

Friday the 16th of March, 2012

20 Minutes of mobility following the warm up

Accumulate 5 minutes of L-Sit

10x100m sprint every Minute on the minute

Happy Hour/Meet Up is this Saturday at the Stage! We are getting started at 8:30pm. Facebook event is here.

Thursday the 15th of March, 2012

5 rounds for reps

30 seconds max reps burpees

30 seconds jumping jacks

30 seconds high knee dumbbell press

30 seconds box jumps

Rest and recover

5 rounds not for time

5 standing wheel roll outs

15 v-ups

10 Russian twists per side

12 Supermans

50 chinnies

Happy Hour/Meet Up is this Saturday at the Stage! We are getting started at 8:30pm. Facebook event is here.

Wednesday the 14th of March, 2012

Single arm dumbbell clean and press

3-3-3

Single arm dumbbell Snatch

3-3-3

Rest and recover

For 15 minutes

every minute on the minute perform 10 burpees

Happy Hour/Meet Up is this Saturday at the Stage! We are getting started at 8:30pm. Facebook event is here.

Tuesday the 13th of March, 2012

4x800m

4x50m

rest and recover

5 rounds not for time

5 Dragon Flag

6 Side Bends per side

15 Supermans

8 Russian twists per side

Rest and Recover

Max plank hold

Monday the 12th of March, 2012

Magic 50

5 rounds of

5 db snatches per arm

5 db swings per arm

10 burpees

60 Seconds rest

Go heavy on this one. Do as heavy a dumbbell as you can handle safely.

rest and recover

Farmer's Walk - Max distance with no drops - three efforts

Friday the 9th of March, 2011

4 rounds for time

800m Run

40 Situps

Thursday the 8th of March, 2011

Trainers Choice

Wednesday the 7th of March, 2012

7 minute AMRAP

5 burpees

7 squats

3 minute rest

10 minute AMRAP

7 v-ups

7 supermans

7 situps

3 minute rest

500m sprint

Tuesday the 6th of March, 2012

Lucky 7

7 rounds for time of

7 walking lunges
7 squats
7 KB swings
7 burpees
7 pushups
7 jumping jacks
7 burpees

Monday the 5th of March, 2012

The Nutrition Challenge starts today!

Perform 100 strict pushups NFT Rest and recover 10-9-8-7-6-5-4-3-2-1 Burpees Box jumps

Friday the 2nd of March, 2012

"No Excuses"

Each round perform max reps. Strive to continue to move no matter what. If you run out of gas on the pull up bar, hang on the pull up bar.

Each Round decrease the workout length by 15 seconds

Burpees

Pull-ups

Squats

Pushups

First round 60s per exercise, second round, 45s, third round 30s, fourth round 15s