Friday Dec. 28, 2012

EMOM x 7
10 American Kettlebell Swings

Rest

21-15-9
Pull Ups
Push Ups
KB Dead Lift (70/53)
 
Rest

100 V Ups

Thursday Dec. 27, 2012

3 Rounds For Time!

500m Run with Plate (45/25)
400m Run
25 Weighted Squats with Plate (45/25)

Wednesday Dec. 26, 2012

2 Rounds: 1 min rest

6 Min AMRAP
10 DB Strict Press
10 Ring Rows
10 DB Thrusters

Rest

3 Rounds
15 Reverse Burpees
15 Russian Twists-per side

Friday Dec 21, 2012

5 Minute Ladder:
Kettlebell Dead Lift (70/53)
Jump Squat
Butterfly Sit Up

Rest

EMOM x 10
American Kettlebell Swings (70/53)

EMOM x 10 
Burpees

Alternate each minute with KBS and BURPEES

Thursday Dec. 20, 2012

4 x Run 800m on 7 min Clock
Recovery 200m after each effort

Rest

3 Rounds Not For Time:
15 Leg Levers with weight
15 Leg Scissors with weight

Wednesday Dec. 19, 2012

EMOM x 10

7 Strict DB Press
9 DB Push Press

Rest

4 Rounds: 1 min Rest

20 Box Jumps
Remainder of 3 min MAX PUSH UPS

Tuesday Dec. 18, 2012

Intervals

5 Rounds
1 Minute Work: 30 Seconds Rest

Kettlebell Swings
Air Squats
Plank Hold
Pull Ups
Burpees

Monday Dec. 17, 2012

EMOM x 10

5 Push Ups
7 Weighted Squats

Rest

21-15-9
Wall Balls (20/14)
500m Run

Rest

3 Rounds
20 Chinnies
20 Supermans
20 Knee Ups

Friday Dec 14, 2012

Russian Kettlebell Swings
5x10
KB Dead Lift- in between swing sets
5x10

Rest


15 minute AMRAP
7 KB clean (from floor)
10 V-up
Run 200

Thursday Dec 13, 2012

With A Partner Each Run-
one person runs at a time but you both run each distance

800m
400m
200m
100m

When you finish the last run complete 100 total Burpees divided up however you like.

Wednesday Dec 12, 2012

1a) DB Strict Press
5x10

Rest 30 seconds

1b) Push Ups
5x10

Rest

Max handstand hold x 2 sets. Add up total time.

Rest

Ladder from 1-10 of:
DB Push Press
KB swing

Tuesday Dec 12, 2012

50m Shuttle Sprints x 3 efforts

Rest

5 Rounds

200m Run
25 Squat Thrusts
20 Lunges
15 Sit Ups

Monday Dec 10, 2012

Front Squats
5x10

Strict Chin Ups/ Chin Up Negatives
5x3

Chin Ups to be done in between squats sets. If person cannot do a strict chin up without a band then they are doing 1-2 negatives per round.

Rest

WOD:
5 min AMRAP
15 Box Jumps/Step Ups (24/20)

10 Goblet Squats (53/35)
15 BFSU

Rest 2 min, repeat

Rest

Core Supplement
50 Flutter Kicks holding med ball (20/14)
50 Butterfly Sit Ups with med ball
50 Russian Twists - per side with med ball

Friday Dec 7, 2012

American Kettlebell Swings
5x10

KB Dead Lifts
5x10

Rest

12 Min AMRAP:
9 DB Swings
6 DB Hang Power Cleans
3 Burpees

Thursday Dec. 6, 2012

Run 500m
25 Lunges
Run 500m
25 Sit Ups
Run 500m
25 Squats
Run 500m
25 Lunges
Run 500m
25 Sit Ups
Run 500m 
25 Squats

Wednesday Dec 5, 2012

Strict DB Press

5x10

Strict Chin Ups

5x5

Rest

5 Rounds:

1 Min DB Thrusters

1 Min Pull Ups

1 Min Rest

Tuesday Dec 4, 2012

With a Partner:

5 Min Amrap
1 person performs Max Burpees while the other holds chin over bar.
Everytime the person drops off bar you switch.

Rest 2 Min

5 Min Amrap
1 person performs Max Wall Balls while the partner holds planks.
Everytime person breaks plank you switch.

Rest 2 Min

5 Min Amrap
1 person Rows Max Calories while the partner holds V Up hold.
Everytime person breaks vup position you switch.

Monday Dec 3, 2012

Weighted Squats!
5x10

30 Second Squat Hold after each set

Rest

Workout:
21 DB Front Squats
400m Run
15 DB FS
400m Run
9 DB FS
400m Run

Rest

3 Rounds
21 V Ups
Butterfly Sit Ups

Friday November 30, 2012

Kettlebell Swings- American
5x10

Kettlebell Dead Lift
5x10

Rest

8 Minute Amrap

8 KB Snatch- alternating arms
8 Burpees

Rest

3 x 1 Min
Weighted Forearm Plank Holds

Thursday November 29, 2012

RUN
1600m
Rest 6 minutes
1200m
Rest 4 minutes
800m
Rest 2 minutes
400m
Rest 1 minute
200m

Wedensday November 28, 2012

DB STRICT PRESS
5x10

STRICT PULL UPS/RING ROWS
5x5

REST

15 min AMRAP:

12 Push Press
9 Box Jumps
6 Ring Rows/Pull Ups

Tuesday November 27, 2012

10 Rounds

10 Wall Balls (20/14)
10 Sit Ups with med ball

EMOM Run 100m!

Monday November 26, 2012

Warm Up:
2 rounds
400m run
10 step ups
10 ring rows
10 groiners

Weighted Squats
5x10
increase weight with each set.

Rest


2 Rounds: rest 2 minute between rounds

21-15-9
Air Squats
Push Ups
Remainder of 6 minutes MAX BURPEES

Wednesday November 21, 2012

DB Press
5x10 reps

DB Bicep Curls
5x10 reps

Rest

15 DB Push Press
400m Run
15 DB Thrusters
400m Run
15 DB Push Press
400m Run
15 DB Thrusters
400m Run

Tuesday November 20, 2012

Warm Up:
9 Cal Row
9 Arm Circles forward and back
9 Leg Swings per leg
15 Cal Row
15 Arm swings
15 Side Leg Swings 
21 Cal Row
21 Sit Ups
21 Squats

30 Second Samson Stretch each side

Workout!

2 Rounds: rest 1 minute

4 minute AMRAP: 
6 Ring Rows/Pull Ups
8 Burpees

Rest 2 minutes

1000m Run for time

Rest 2 minutes

50 Toes to Bar/V Ups
50 Plank Knee to Elbow per leg

Monday November 19, 2012

Warm Up

Hip Circles- 10 per side
Plank Shoulder Circles- 10 per side
Hip Bridges-10
Air Squats-10
200m run
Squat Thrusts-10
Push Ups-10
Jumping Jacks-50
400m Run
Air Squats-30


Weighted Squats-
add weight per set assuming that technique is perfect and can be done unbroken
5x10

Rest

4 Rounds:1 min rest
200m Run
Amrap in remainder of 3 minutes:
21 Jumping Jacks
21 Abmat Sit Ups

HAVE FUN!

Friday November 16, 2012

Kettlebell Swings!
5x10
Add Weight each unbroken set

Rest

100 Push Ups
Every minute do 10 Russian Kettlebell Swings

Rest

7 Rounds Not For Time- Quality people QUALITY!
5 V Ups/Toe to Bar
7 Hollow Rocks
9 Supermans

Thursday November 15, 2012

Warm-up 
5 Min Ladder:

Air Squats
Push Ups
Moutain Climbers per leg


Ten Rounds on 2 minutes!

Row 100m
Run 100m

Rest

100 Butterfly Sit Ups for time

Wednesday November 14, 2012

Alternate movements: adding weight each set assuming previous set was done with solid form.

DB Press
5 x 10

DB Lateral Side Raises
5 x 10

Rest

3 Rounds

30 jack squat thrusts
12 DB Push Press
12 DB Thrusters

Tuesday November 13, 2012

Tabata Triangle

Wall Ball Shots (20/14)
KB swings (53/35)
Ring Rows/Pull Ups

Rotate from one exercise to the next for 8 rounds of each.

Rest

Go Fast!!
Run 500m
Row 500m

Monday November 12, 2012

Weighted Squats
5 x 10


REST

2 Rounds:

2 min
As many AIR SQUATS as possible

1 min rest

2 min
As many BURPEES as possible

1 min rest

2 min WALL SIT HOLD- weighted

Fri. Nov. 9, 2012

Kettle-bell swing
5 sets x 10 reps

Rest

FOR TIME!

21-15-9
Kettlebell Swings (70/53)
Box Jumps (24/20)
Run 400m

Thurs. Nov 8, 2012

Run 800m
At 6 min complete 25 Burpees
Rest until 9 min
Run 800m
At 15 min complete 25 Burpees
Rest until 18 min
Run 800m

Wed. Nov. 7, 2012

Dumbbell Press
10 reps x 5 sets
Increasing weight each set

Ring Rows
10 reps x 5 sets
Working these in between press sets

Rest

10 Minute Ladder: 1,2,3, etc...
DB Thurster
DB Push Press

Rest

100 V Ups

Tues. Nov 6, 2012

5 Minutes
30 sec on: 30 sec rest
Max Sit Ups

Rest 2 min.

5 Minutes
30 sec on: 30 sec rest
Max Calorie Row

Rest 2 min.

5 Minutes
30 sec on: 30 sec rest
Max Burpees

Rest 2 min.

5 Minutes
30 sec on: 30 sec rest
Plank Holds

Monday Nov. 5, 2012

Warm Up:

3 Rounds

10 Ring Rows

15 Air Wall Ball Shots

20 Mountain Climber per leg

Weighted Squats

10 reps x 5 sets

Rest

200m Run

40 Wall Ball Shots (20/14)

200m Run

40 Wall Ball Shots
200m Run

Friday Nov 2, 2012

Kettlebell Swings
10 reps x 5 sets
-warm up with 30 hip bridges & 30 supermans
-unbroken russian swings each set
-adding weight each set if form and technique are maintained

Rest

3 Rounds: 1min rest
5 Min Amrap
7 Burpees
9 Goblet Squats

Thursday Nov 1, 2012

Dynamic Stretching

Weighted Plank Holds
3 Max Attempts
Increasing weight with each effort.
10 V Ups Between each attempt.


Rest


SPRINTS!
15 Min Amrap:
200m Run
rest 30 seconds

Wednesday Oct 31, 2012

Dumbbell Press
5 reps x 5 sets
-warm up with 25 push ups
-add weight with each set as long as good form is maintained

Rest

Ring Rows
5 reps x 5 sets

Rest

Every Minute on the Minute for 10 minutes
5 DB Front Squats
5 DB Push Press
5 DB Thrusters

-do not put down DB in between the movements

Tuesday Oct. 30, 2012

Intervals- 5 Rounds

1 min work
30 sec rest

Push Ups
Plate Ground to Overhead (45/25)
Butterfly Sit Ups
Burpees
Lunges

Monday Oct. 29, 2012

Weighted Squats
5 reps x 5 sets
-starting with 25 air squats to warm up.
-add weight to each set, maintaining perfect technique and form.
-rest in between each set

Rest

12 minute AMRAP
100m Run
12 Plank Shoulder Taps
12 Air Squats

Rest

100 Russian Twists- with med ball (20/14)

Friday Oct. 26, 2012

4 Rounds: 1 minute rest in between round

In 3 minutes:

30 Kettlebell Swings (53/35)
20 Wall Balls (20/12)

Max chest to thigh sit ups with remainder of 3 Minutes.
Sit ups are your score!!

Thursday Oct 25, 2012

7 Push Ups Every Minute on the Minute for 7 Minutes

These should be the most challenging version of push ups that you can complete. If you can do strict push ups but 7 will take more then 30 seconds to complete then scale reps. If strict push ups are not an option and you must scale it use a lower box then you use in a workout. Make these 7 minutes really work for you!!!

Rest

400m Run + 15 Burpees
Every 5 Minutes for 4 efforts
Sprint the run and complete the burpees immediatly after. Rest to remainder of 5 minutes- aim to have atleast 90 seconds rest for each effort.
GOOOOOO!

Wednesday Oct 24, 2012

21-15-9

DB Thrusters
Ring Rows

Tuesday Oct 23, 2012

6 Rounds

9 Kettlebell Swings (53/35)
12 Burpees
15 Goblet Squats (53/35)

Rest

 100m Sprint 
 1 effort every minute on minute for 10 minutes

Monday Oct 22, 2012

25 Pull Ups
25 Box Jumps (24/20)
20 Pull Ups
20 Box Jumps
15 Pull Ups
15 Box Jumps
10 Pull Ups
10 Box Jumps
5 Pull Ups
5 Box Jumps

REST

3 Rounds
With a partner:
one person holds plank while the other does 30 Vups then switch. If the person holding in plank position breaks then the other partner has to start Vups reps over again.

Friday Oct 19, 2012

1 Round every 10 minutes x 3 Rounds

500m Row
400m Run with a plate 45/25
400m Run
Max Sit Ups to the balance of 10 minutes

Scrore is total sit up reps!

Thursday Oct 18, 2012

20 Min AMRAP

6 Push Ups
12 Parallette Dips
24 Parallette Jumps

rest

1 Min Hollow Rock Hold
30 second rest
3 efforts

Wednesday Oct 17, 2012

21 Over the Box Jumps- squat on the other side
200m Run
15 Over the Box Jumps- squat on the other side
400m Run
9 Over the Box Jumps- squat on the other side
800m Run
9 Weighted Step Ups
400m
15 Weighted Step Ups
200m Run
21 Weighted Step Ups

Tuesday Oct. 16, 2012

4 Efforts x 500m ROW

Rest 

21-15-9

Burpees

DB Thrusters

Monday Oct 15, 2012

4 Rounds: 30 seconds between movements

1 Min Max Reps

Box Jumps
Calorie Row
Dumbbell Press
DB Hang Power Cleans

Friday Oct 12, 2012

2 Rounds- rest 4 minutes between

800m Run
rest to 6 minutes
400m Run
rest to 10 minutes
200m Run
rest to 12 minutes
100m Run


Rest and Recover


50 Butterfly Sit Ups
100 Russian Twists (20/14)
150 Flutter Kicks
200 Chinnies

Thursday Oct 11, 2012

100 Push Ups

Every minute stop and do 10 air squats

Recover

100 Kettlebell Swings (70/53)

Every minute run 100m

Wednesday Oct 10, 2012

10 Min AMRAP

10 Box Jumps (24/20)

10 DB Front Squats (40/25)

Rest

500m Farmers Carry (#35 DB)

Tuesday Oct 9, 2012

"B Special"

5 Rounds
3 Min Rest Between Rounds

27 Kettlebell Swings (70/53)
27 Push Ups
27 Burpees

Monday Oct 8, 2012

5 Rounds: 1 min rest bewteen rounds
On 3 Minute clock:
400m Sprint
20 squats
20 lunges

Friday Oct 5, 2012

Interval Friday!

5 Rounds of each

60 Seconds work: 30 Seconds rest

Jumping Jacks
Supermans
Wall Balls
Push Ups
Box Jumps

Thursday Oct. 4, 2012

Run 1000m

then....

5 Rounds FOR TIME!

20  Weighted Sit Ups with plate (45/25)
20 Walking Lunges with overhead plate (45/25)
20 Squat Thrusts

Wednesday Oct. 3, 2012

10 Min AMRAP:

6 Parallete Dips
8 DB Thursters (35/20)
10 Step Ups (24/20)

Rest 3 Minutes

10 Min AMRAP:

6 Push Ups
8 DB Front Squats (35/20)
10 Box Jumps (24/20)

Tuesday Oct 2, 2012

FOR TIME:

100m Run
10 Goblet Squats(GS) (53/35)
10 Kettlebell Swings(KBS) (53/35)
200m Run
20 GS
20 KBS
400m Run
40 GS
40 KBS
500m Run
50 GS
50 KBS

Monday Oct 1, 2012

2 Rounds: unbroken reps!
 -500m Run in between the rounds.

21-15-9 of each:
Air Squats
Butterfly Sit Ups

Rest

100 Burpees For Time!!!

Friday Sept 28, 2012

Tabata:

Push Ups
V Up Hold
Kettlebell Swings (53/35)

Recover

10 Burpees Every Minute on the Minute (EMOM) x 10 Minutes

Thursday Sept 27, 2012

Run 400m plus 20 air squats 
4 Efforts Every 5 Minutes

Rest

3 x 1 Min Weighted Wall Sits

Wed Sept 26, 2012

5 Min AMRAP:
15 Mountain Climbers per leg
10 Squats
5 Burpees

Rest 1 min

4 Min AMRAP:
15 Moutain Climbers per leg
10 Squats
5 Burpees

Rest 1 min

3 Min AMRAP:
15 Moutain Climbers
10 Squats
5 Burpees


Rest 3 Min

100 Chest to Thigh Sit Ups

Tuesday 9-25-12

5 Rounds: resting 1 minute between rounds

12 DB Thrusters
15 Push Ups
18 Box Jumps

Monday 9-24-12

400m Run
40 Goblet Squats (53/35)
400m Row
40 Butterfly Sit Ups
400m Run
40 Goblet Squats (53/35)
400m Row
40 Butterfly Sit Ups

Friday 9-21-12

21 Squat thrusts
21 KB Swings   (70/53)
   Run 400m
18 Squat thrusts
18 KBS 
   Run 400m
15 Squat thrusts
15 KBS
   Run 400m
12 Squat thrusts
12 KBS
   Run 400m
9 Squat thrusts
9 KBS

Thursday 9-20-12

3 Rounds For Time:

6 min AMRAP:
10 Box Jumps (24/20)
20 Straight Leg Sit ups- weighted
200m Run

Resting 2 minute between rounds.

Wed 9-19-12

50-40-30-20-10 of each:

Lateral Jumps
Push Ups
Sit Ups

Rest

For Time:
400 meter plate run
1000 meter run

Tuesday 9-18-12

1 round EMOM x 10 minutes

1 round consists of:
3 One arm DB snatch per arm  (40/25)
Start right arm at :00 and left arm at :30 every minute

Rest

5 rounds for reps (Begin this portion when crossfit heads outside for running)
1 minute of Box jumps (24/20)
1 minute Rest

Rest

(Optional supplement)
5 Rounds
10 V-Ups
10 Supermans

Monday 9-17-12

APPLES AND HONEY

With a partner....

Run 500m
100 Kettlebell Swings (53/35)
400m Run
100 Walking Lunges
200m Run
100 Burpees

Each partner completes the run while the other person waits. This is a sprint to be done FAST! 
Then you take turns with the kettlebell until you reach 100 reps. Once you get to 100, one partner starts the next run and so on.  You divide the lunges between you and your partner, working one at a time. Once done with the lunges, one partner is out the door for the next run. Again you both complete the run and then start the burpees, working one at a time until you reach 100. 
Count each others reps out loud and be a supportive teammate!!!
Have fun!

FRI 9-14-12

5 ROUNDS
30 SECONDS ON: 30 SECONDS OFF
STEP UPS

2 MIN REST

5 ROUNDS
30 SECONDS ON: 30 SECONDS OFF
SIT UPS

2 MIN REST

5 ROUNDS
30 SECONDS ON: 30 SECONDS OFF
BURPEES

Thurs 9-13-12

5 Rounds 

15 Walking Lunges
15 Push Ups
15 Mountain Climbers per leg
15 Ring Rows

Rest


3 Rounds 

30 Flutter Kicks
30 second Plank Hold
30 second Side Plank Hold per side

Wed 9-12-12

Run 1000m
20 DB Thrusters
Run 800m
20 DB Thrusters
Run 400m
20 DB Thrusters
Run 200m
20 DB Thrusters

Tuesday September 11, 2012

21-15-9

Box Jumps (24/20)
Kettlebell Swings (70/53)
Butterfly Sit ups touching KB in front

Rest 5 Min

21-15-9

Burpees
Sumo DL High Pull with KB
Straight leg sit ups

9-10-12

18 min AMRAP

200m Run
10 Push Ups
20 Squats
30 Sit Ups

9-7-12

Tabata's

Jumping Pull Ups
Squats
Push Ups
Sit Ups
Burpees

resting 1 minute 

9.6.12

200 meter run
21 Box jump overs
200 meter run
15 box jump overs 
200 meter run
9 Box jump overs

Rest till 10 minutes

8 minute AMRAP
12 Box jump step down
8 Burpees

Supplement
Accumulate 3 minutes total time of Hollow rocks
-Perform hollow rocks in timed sets adding up to a total time of 180 seconds (3 minutes for you mathematicians)

9.5.12

With A Running Clock....

1200m Run
rest until 8 minutes
800m Run
rest until 14 minutes
400m Run
rest until 18 minutes
200m Run

Immediately when finished with 200m run 
30 Kettlebell Swings  (53/35)

9.4.12

4 rounds for time:

20 Push-ups
15 Push press (35/20)
400 meter run

Friday 8-31-12

2 Rounds
5 minute AMRAP
rest 1 minute between rounds

20 Walking Lunges with overhead plate 45/25
10 Straight Leg sit ups with plate overhead

rest 3 minutes

2 rounds
5 minute AMRAP
rest 1 minute between rounds

20 Squats with plate
10 Straight Leg sit ups with plate overhead

8-30-12

Row 1000m
50 kettlebell swings 70/53
50 box jumps 24/20
50 push ups
Run 1000m

One Rep EMOM (every minute on the minute)x 10 minutes:
Handstand Push Up Negative

Rest

8 Rounds
5 Dumbbell Hang Power Cleans
10 Front Squats

Tabata Circuit

Kettlebell Swing
Push Up
Air Squat
Plank Hold

Each person rotates to different movement after 20 seconds. Accumulate 8 rounds in each exercise.

400m x 4 efforts on 4 min clock

Twist and Shout

15 min AMRAP

15 Wallballs  (20/12lb)
25 Russian Twists using same med ball

Rest

1000m Run for time- GO!

4 Rounds
Rest 1 minute between rounds

400m Run
20 Kettlebell DeadLifts 70/53
15 Kettlebell Swings 70/53
10 Push Ups

All reps unbroken!

8.23.12

1500 meter run
30 Man Makers (55/35)
1500 meter run

8.22.12

15 minute AMRAP
3 wall walks
6 pull ups
9 box jumps

Rest as needed

100 chest to thigh sit ups

Tuesday the 21st of August, 2012

400m Run
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees
KB Swings (53/35)
V-Ups
400m Run

Monday the 20th of August, 2012

5 rounds for time

300m Trail Run with wall climbs
20 box jumps (24/20)
20 pushups

8.17.12

"Fight Fight Fight!"
Three Rounds
1 minute for max reps of:
Push Ups
Sit Ups
Kettlebell Swings
V-Ups
Weighted Lunges (with Kettlebell)
Rest 2 minutes

Rest as needed

Bonus! Coaches surprise...

8.16.12

Max elbow plank hold x 3 sets. Total up time for all 3 

Rest as needed

5 minute AMRAP, Rest 1 minute after each, Repeat for total of 3 rounds
30 Mountain climbers
20 Db GTO
10 Burpees


Please make sure to sign up for class in order to lock in your spot. We cap classes to ensure safety and quality. See Eva if you have any questions about how to sign up.

8.15.12

4 rounds for time
400 meter run
50 Squats

This is a classic WOD from the Crossfit.com archives. The best time in our gym is under 10 minutes!!!

Supplement
L-sit
Add up total time of 10 sets

Please make sure to sign up for class in order to lock in your spot. We cap classes to ensure safety and quality. See Eva if you have any questions about how to sign up.

8.14.12

10minute AMRAP of:
10 V-ups
10 kettlebell swings 53/35
10 wall ball shots 20/12

Rest 5 minutes

5 minute AMRAP of:
Russian twists 20/12

Rest 3 minutes

Run 1 mile for time

8.13.12

"Mish-mosh"

20 Box jumps (24/20)
20 Push-ups
20 DB thrusters (30/20)
   
     Rest 3 minutes

20 DB thrusters

20 Box jumps

20 Push-ups 

     Rest 3 minutes

20 Push-ups

20 DB Thrusters

20 Box jumps

8.10.12

10 min AMRAP

10 wall facing shoulder taps

10 v ups

100m run

rest 3 min

10 min AMRAP

10 box dips

10 supermans

100m run

8.9.12

1 Push-up negative every minute x 10 minutes
-A slow negative consists of around 20-30 seconds of time under tension. Make it work!

3 rounds for time:

Row 500 meters
Run 400 meters
300 meter sandbag run (60/40)
1 minute total time in Push-up plank

8.8.12

20 min AMRAP

 

12 One Arm DB Snatch- 6 per arm

9 DB Thrusters

6 push ups

 

Rest

 

100 partner bfsu with med ball passed back n forth

8.7.12

1200m run

21 Kettlebell Swings

21 Pull ups

800m run

15 KBS

15 Pull ups

400m run

9 KBS

9 Pull ups

8.6.12

500m run

50 squats

50 sit ups- chest to knee

50 walking lunges with plate overhead -45/25

500m run

50 squats

50 sit ups

50 walking lunges with plate overhead

500m run

8.3.12

Coaches surprise!

Expect tires, walls, ropes, sleds and more!

8.2.12

3 minutes general mobility

Holding a 45/25 pound plate, do 5 sets of 10 squats starting every 2 minutes. During the rest period between sets, perform a max effort set of STRICT push ups.

Rest

Row 1,000 meters
100 overhead walking lunges 45/25
Run 1,000 meters
100 overhead walking lunges 45/25

8.1.12

Run 1,000 meters at a moderate pace then:

5 minutes general mobility (swings, circles, etc)


In 5 minutes, complete as many STRICT pull ups or ring rows as possible. NO BANDS.
Rest 1 minute
In 4 minutes, complete as many STRICT push ups as possible.
Rest 1 minute
In 3 minutes complete as many chest to thigh sit ups as possible.
Rest 1 minute
In 2 minutes complete as many burpees as possible.
Rest 1 minute
Run 500 meters for time

7.31.12

Run 500 meters, then:
5 rounds for warm up
5 perfect push ups
10 perfect squats
(coach counts each rep)


Run 300 meters with a medicine ball 20/12

100 Russian twists (1 count)

Run 300 meters with a medicine ball
50 burpees
Run 300 meters with a medicine ball

100 Russian twists

Run 300 meters with a medicine ball

7.30.12

1 minute jumping jacks

1 minute push ups

1 minute in place lunges

1 minute plank knees to elbows

1 minute toe touch sit ups

2 minutes static squat hold

3 minutes of dumbbell swing technique (two handed hammer hold)

5 rounds for time of:

20 dumbbell squats 50/35

20 dumbbell swings

Rest

500 meter row time trial

Monday the 23rd of July 2012

Its in the Journey

25 burpees
100m walking lunge
400m run
100 Russian KB swings (70/53)
400m run
100 squats
400m run
25 burpees

Friday the 20th of July 2012

5 rounds

500m Run
15 burpees

Thursday the 19th of July 2012

"Middle Earth"

10 Rounds of

10 Russian twists (20/14)
10 Butterfly sit ups
10 v-ups
10 butterfly sit ups
10 anchored sit ups
10 butterfly sit ups
10 anchored sit ups
10 butterfly sit ups
10 anchored weighted sit ups (45/30)
10 butterfly sit ups

Wednesday the 18th of July 2012

3 rounds

20 burpees
30 pushups
40 squats
50 sit ups

Tuesday the 17th of July 2012

5 rounds for time of
800m run
50 anchored sit ups
50 supermans

Monday the 16th of July 2012

6 rounds for total reps

Every 5 minutes
Sprint 400m
Max kettlebell swings (70/53) to 4 minutes
Rest 1 minute

Friday the 13th of July 2012

"Lucky 13"

13 rounds for time of

13 wall balls
13 squats
13 pushups
13 Hollow rocks

Thursday the 12th of July 2012

With a running clock:

Run 1600m,
at 16 minutes run 1200m 
at 28 minutes run 800m
at 34 minutes run 400m

Finisher
4x50m Sprint

Wednesday the 11th of July 2012

10 minutes AMRAP
20 KB swings (70/53)
10 butterfly sit ups

3 minutes rest

7 minutes AMRAP
5 burpees
7 goblet squats (70/53)

3 minutes rest

500m time trial

Tuesday the 10th of July 2012

10 rounds
Every 2 minutes perform
8 burpees
8 box jumps
Rest to balance of two minutes

Monday the 9th of July 2012

5 Rounds for time
800m Run
20 DB Thrusters (45/30)
20 Russian twists (45/30)

Friday the 6th of July 2012

Doormouse Intervals

1 minute work
30 seconds rest

5 Rounds

Wall balls (20/14)
KB Swings (70/53)
V-ups (Straight legs!)
Goblet Squats (70/53)
Burpee Box Jumps (24/20)

Thursday the 5th of July 2012

80 Burpees
70 Situps
60 Walking Lunges
50 Squats
40 Push ups
30 Russian twists (60 touches total)
1000m Run

Wednesday the 4th of July 2012

9:30 am Class ONLY – All are welcome – friends, family, visitors, etc.

Whitten

Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jumps, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

No time limit

Tuesday the 3rd of July 2012

20 minute AMRAP
5 KB swings (53/35)
10 pushups
15 squats
20 sit ups

Monday the 2nd of July 2012

400m Run
40 DB Thrusters (40/25)
400m Run
40 Box Jumps (24/20)
400m Run
40 V-ups
400m Run
40 Push ups
400m Run
40 Burpees

Friday the 29th of June 2012

Doormouse Intervals
1 minute work
30 secs rest

Score is total reps
4 rounds of
Squats
Pushups
Jumping Jacks
Plank hold
Burpees

Thursday the 28th of June 2012

10 rounds for time
10 DB thrusters (53/35)
10 sit ups
100' walking lunges
100m run

Wednesday the 27th of June 2012

10 minutes strict pull ups or negatives

Rest and recover

21-15-9
KB swings (53/35)
Burpees

Rest and recover
21-15-9
Box jumps
V-ups

Monday the 25th of June 2012

400m run
1 round of "Cindy"
(5 pullups
10 pushups
15 squats)
400m run
2 rounds of Cindy
400m run
3 rounds of Cindy
400m run
4 rounds of Cindy
400m run
5 rounds of Cindy

SeeFit Kick Off event is Tomorrow!!!  Get more info here

SeeFit Standards Here

Friday the 22nd of June 2012

"OK-who?"
3 rounds of
500m sandbag run
30 DB thrusters (45/30)
30 DB single arm swings
30 DB walking lunges
500m row

A1A sub 1000m run for sandbag run

Thursday the 21st of June 2012

500m run
50 box jumps (24/20)
50 KB swings (53/35)
50 burpees
50 sit ups
50 walking lunges
50 squats
500m run

Wednesday the 20th of June 2012

Cindy

20 minutes AMRAP

5 pull ups
10 push ups
15 squats

Tuesday the 19th of June 2012

Tabata Tuesday

Squats

3 minutes rest

Kettlebell swings (53/34)

3 minutes rest

Box Jumps (24/20)

3 minutes rest

Burpees

Score is total reps

Monday the 18th of June 2012

5 rounds for time

400m run
15 pullups

Friday the 15th of June 2012

Max reps dead hang pullups or negatives in 5 minutes

rest and recover

For time:

5 rounds of
400m run
30 wallballs (20/14)
10 burpees

Thursday the 14th of June 2012

7 rounds for time

7 box jumps
7 burpees
7 pushups
7 squats
7 sit ups

Rest and recover

Three efforts max plank hold

Wednesday the 13th of June 2012

10 minutes max dead hang pullups or negatives

rest and recover

5 rounds for time
800m run
30 kb swings (54/35)
30 situps

Tuesday the 12th of June 2012

Tabata Tuesday

8 rounds of
20 seconds work 10 seconds rest

Squats

3 minutes rest

Burpees

3 minutes rest

V-ups

3 minutes rest

Push ups

Monday the 11th of June 2012

Bench mark skill tests
1 minute Push-up AMRAP (Scale with box)
2 minute Strict pull-up AMRAP (Scale with band or rings)
500 meter run TT

Rest and recover

10-9-8-7-6-5-4-3-2-1 Squats Sit ups Burpees Sit ups

Friday the 8th of June 2012

Doormouse Intervals

Minute work - 30 seconds rest
Every 5th round is Burpees

30 rounds

Thursday the 7th of June 2012

1600m run
10 DB thrusters (40/25)
1200m run
20 DB thrusters
800m run
30 DB thrusters
400m run
40 DB thrusters

Rest and recover

10 rounds NFT
10 v ups
10 Russian twists

Wednesday the 6th of June 2012

Ten minutes max strict pull ups or negatives.  No rings no bands. 

2 rounds of
10 minute AMRAP
20 walking lunges with KB (53/35)
20 goblet squats with same
10 burpees
4 minute rest

Tuesday the 5th of June 2012

15 Rounds for time
3 pullups
5 pushups
7 kb swings (53/35)
9 situps

Monday the 4th of June 2012

Five rounds for time
Run 400m
15 burpees

Friday the 1st of June, 2012

3 rounds for time of:
Run 400 meters
21 Kettlebell swings 53/35
12 burpees

Rest and recover

5 rounds for quality of:
5 strict toes to bar
10 v-ups
15 GHD hip extension
Scale toes to bar to knee to elbow or hanging leg raise. Scale V-up to bent leg. Scale Hip extension to floor back extension

Thursday the 31st of May, 2012

Trainers Choice

Wednesday the 30th of May 2012

3 rounds for time
Run 500m with plate (45/25)
Run 500m
Row 500m
50 squats holding plate

Tuesday the 29th of May 2012

Cindy

20 minutes AMRAP
5 pull ups
10 push ups
15 squats

Finisher
100 Russian twists (200 touches)

Friday the 25th of May 2012

305 location:
5 rounds for time of

50m walking sandbag lunge (60/30)
15 sandbag clean and press (each rep starts on the ground)
15 over the sandbag burpees

A1A location:
100 pushups
100 v ups (feet don't touch the ground, legs are straight)
100 squats
100 sit ups

Thursday the 24th of May 2012

With a running clock

Run 1600m 

At 16 minutes Run 1200m 

At 28 minutes Run 800m

At 32 minutes Run 400m

Each effort should be at 90-100%

Finish with 4x100m sprints with walking rest

Wednesday the 23 of May 2012

5 rounds of
20 pushups
60 second plank hold

Rest and recover

5 rounds
300m run
15 DB thrusters

Tuesday the 22 of May 2012

Run 1600m
50 box jumps (24/20)
50 walking lunges
Run 1200m
40 box jumps
40 walking lunges
Run 800m
30 box jumps
30 walking lunges
Run 400m
20 box jumps
20 walking lunges

Monday the 21st of May 2012

7 rounds for time
7 squats
7 burpees
7 kb swings (53/34)

rest and recover

100 one arm straight leg situps with same kb (50 per arm)

Friday the 18th of May 2012

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Wear a 20# weight vest

Kettlebell gauntlet-3 waves
Start at 26lbs and work your way up as high as possible for 3 reps/ set.
26,35,40,53,70,90?


WOD
1 round every 4 minutes, 3 rounds total
Run 400 meters
Max Kettlebel swings with remainder of time

Wednesday the 16th of May 2012

Run 800 meters
50 DB Push press
50 DB Front squat
Run 800 meters
50 DB Push press
50 DB Front squat
Run 800 meters

Tuesday the 15th of May 2012

7 rounds for time
25 walking lunges
20 sit ups
15 push ups
200m run

Monday the 14th of May 2012

4 rounds

400m run
25 burpees

Optional finisher

3 rounds
25 v ups
25 supermans

Friday the 11th of May 2012

Intervals
1 minute work
30 seconds rest

4 rounds

Box jumps
KB swings
V ups
Jumping jacks
Burpees

Thursday the 10th of May 2012

"The NCO"

Five rounds of

Max rounds in 3 minutes

3 burpees
6 pushups
9 squats

1 minute rest  between rounds

Wednesday the 9th of May 2012

100 DB thrusters (45/30)

Every minute perform 5 burpees.  With the balance of the minute perform max reps thrusters. 

Complete 100 thrusters using this method in as short a time as possible.

HTFU

Tuesday the 8th of May 2012

Kelly

5 rounds for time

400m run
30 box jumps 24"
30 wall balls 20# ball

Monday the 7th of May, 2012

Warmup with 3 sets of 10 push ups

then Tabata Plank hold

5 rounds of

Run 400m
Max reps kettlebell swings with balance of 4 minutes (53/35)
Rest one minute

Score is total reps

Rest and recover

Tabata squat hold

Friday the 4th of May 2012

Intervals
1 minute work
30 seconds rest
4 rounds
Max reps
Pushups
Goblet squats
Russian twists with same KB
Supermans
Box jump burpees

Thursday the 3rd of May 2012

5 rounds
500m run
50 squats

Full recovery after each round

Wednesday the 2nd of May 2012

1000m run
10 burpees
10 squats
10 situps
500m run
20 burpees
20 squats
20 sit ups
200m rum
30 burpees
30 squats
30 sit ups

Tuesday the 1st of May 2012

10 minutes AMRAP
10 KB swings
10 burpees

3 mins rest

500m sprint

Rest to the balance of 5 minutes

10 mins AMRAP
10 KB swings
10 burpees

Monday the 30th of April 2012

Trainers Choice

Friday the 27th of April 2012

Interval Magic
1 minute work
30 seconds rest

3 rounds for reps
Russian twists (20/14)
Medicine ball squats (20/14)
Box jumps (24/20)
V-ups
Burpees

Thursday the 26th of April 2012

10-9-8-7-6-5-4-3-2-1
Pull ups
Ring dips
KB swings (53/35)

Wednesday the 25th of April 2012

50 box jumps
50 KB swings
50 walking lunges
50 squats
50 pushups
500 m run
50 burpees

Tuesday the 24th of April, 2012

For 30 Minutes with a running clock
Every 2 minutes complete
10 DB Thrusters (45/30)
10 Burpees

rest and recover

70 straight leg one arm DB situps (45/25)
alternate arms each rep

Monday the 23rd of April, 2012

"Get the Lead Out"
100m walking overhead plate lunge (45/25)
400m run
100m walking plate lunge
500m run

Friday the 20th of April 2012

Five rounds for reps
1 minute on
30 secs off

Squats
Pushups
Weighted sit ups
Jumping jacks
Burpees

Thursday the 19th of April 2012

Every 2 minutes

Sprint 100m
10 burpees

Rest and recover

Max KB swings (70/53)
4 rounds
1 minute on
1 minute off

Kettle bell is not to touch the ground during work periods

Wednesday the 18th of April 2012

8 rounds for time

10 DB thrusters
10 v ups
10 pushups
10 situps

Tuesday the 17th of April 2012

5 rounds for time
800m run
30 burpees
30 box jumps (20")

Monday the 16th of April 2012

Tabata Plank holds

305 gym - 30x50m unloaded prowler team relay.  Hi/lo

A1A gym - 5k row team relay (250m legs)

Keep the same order for the team relay

Rest and recover

10-9-8-7-6-5-4-3-2-1
Sit ups
Russian twists (20/14)

Friday the 13th of April 2012

13 Rounds for time

6 squats

6 burpees

6 box jumps

Thursday the 12th of April 2012

10 minute AMRAP

Each round increase your reps by one

Burpees

Squats

V-ups

How many can you go up to?

5 minute rest

10 minute AMRAP

100m run

15 squats

5 minute rest

500m Sprint

Wednesday the 11th of April 2012

500m Run

10 pushups

400m Run

20 pushups

300m Run

30 pushups

200m Run

40 pushups

100m run

50 pushups

Tuesday the 10th of April 2012

300m run
30 v ups
300m run
30 burpees
300m run
30 v ups
300m run
30 burpees
300m run

Monday the 9th of April, 2012

Five rounds for time of:
45 pound plate overhead walking lunges, 50 feet
21 Burpees

Friday the 6th of April 2012

Trainer's Choice

Thursday the 5th of April 2012

Four rounds for time

100 ft walking lunges with kettle bell (35/26)
25 KB swings
400m run

Wednesday the 4th of April 2012

Core Intensity

150 v-ups for time

Every time your feet touch the ground get up and run 200m

Tuesday the 3rd of April 2012

3 sets of 20 pushups not for time

Rest and recover

21-15-9
DB thrusters
DB swings

Rest and recover

500m sprint

Monday the 2nd of April 2012

20 burpees
10 squats
15 burpees
20 squats
10 burpees
30 squats
5   burpees
40 squats

Rest and recover

5 rounds

20 v ups
20 supermans

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

Thursday the 1st of March, 2012

5 rounds for time

10 Burpees

20 Walking lunges

30 Squats

Wednesday the 29th of February

Warm-up
2 rounds
30 sec high knees
1 minute alternating 1 leg toe touches
30 seconds mountain climbers
1 minute squat thrusts

Broad jump demo-Discuss jumping and landing mechanics. Avoid making loud noise on landing phase.
Push Press technique

WOD
"Leap year"
3 rounds
400 meter run
50' Broad jumps-(Mark distance outside)
25 DB pushpress

Tuesday the 28th of February, 2012

Warm-up
3 rounds
50 jumping jacks
10 walk out+pushup
15 Supermans
20 Butt bridges



Team WOD (2/team)
150 Renegade Man makers
While one person works at completing man makers the other runs 400 meters. Each take turns until  done.
Immediately after they both run one more 400 with both dumbells.

Monday the 27th of February, 2012

Warm-up
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)

PVC Overhead squat technique

"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees

Friday the 24th of February, 2012

Warm-up
20 PVC shoulder dislocates 
20 PVC behind the neck presses
20 PVC supermans-straight arms holding PVC


Push press Technique

WOD
"Pee-Vee's Playhouse"
4 rounds
200 Jumping jacks
100 High knees
30 Push-ups
30 PVC push presses

Thursday the 23rd of February, 2012

Warm-up
10 minutes AMRAP
Run 200 meters
10 wall facing shoulder taps

WOD
4 x 800 meter run on 6 minutes


Rest


Tabata split jumps-Knee to Abmat

Wednesday the 22nd of February, 2012

Warm-up
3 rounds
5 ring rows
10 Plank shoulder taps
15 seconds squat hold-ass at parallel please!

WOD
10 minute AMRAP
Max time accumulated in pull-up hold at the top
Each time set is broken perform 10 V-ups prior to resuming timed hold. 
Rest as needed between sets
-Use band assistance for holds if necessary. Dont rest chin on bar!


For time
"Ass man"
200 meter Lunges
200 meter sprint

Tuesday the 21st of February, 2012

Warm-up
2 rounds
1 minute high knees
1 minute jumping jacks
1 minute straight leg situps
1 minute supermans
1 minute rest
-late comers only perform 1 round

WOD
"Spring chicken"
8 rounds- Pair up in teams of 2/ box
1 minute Box jump (24/20")
1 minute rest
-Step down if you are not able to rebound. Jumping off box is a waste of potential energy.

Rest

50 Hollow rocks
50 superman rocks

Monday the 20th of February, 2012

Warm-up
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.

30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg

WOD
"Save the drama for yo momma!"


2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes

Friday the 10th of February, 2012

Trainer Choice WOD

Thursday the 9th of February, 2012

Three rounds for time
1000m run
40 KB swings (70/53)
50 situps

Wednesday the 8th of February, 2012

3 rounds for reps

1 minute work
30 seconds rest

Pushups
Sit ups
KB swings
V ups
Burpees
Jumping jacks
Squats
Chinnies
Plank
Burpees

Tuesday the 7th of February, 2012

For time:

Accumulate 100 db thrusters (45/25)

Every minute has a 3 burpee buy in

Use the remainder of your minute to complete as many thrusters as possible

Monday the 6th of February, 2012

"Dog Fight"

With a partner, one person working at a time

4 rounds

400m Run

Max burpees

Each partner does all four runs and all four rounds of burpees

Score is total time in seconds minus total burpees

I've noticed people shorting reps or movements during workouts. Why do you do this? What is the point of that? Give me some insight into that please.

Friday the 3rd of January, 2012

"Wha-chu-talkin-bout-Willis?

Trainer tip:10 minutes explanation and demo
(45 minute cap)

100 Barbell(45/33) or Dumbell Push Press(25/15)
90 V-ups
80 Squat thrusts
70 KB swings (53/35)
60 Russian twists
50 Barbell or Dumbell step ups
40 Box jumps
30 Pull-ups
20 Burpees
1000 meter run

Thursday the 2nd of February, 2012

"Dont squeeze the Charmin!"
5 rounds
10 Kettlebell deadlifts (70/53)
10 Kettlebell sumo-deadlift high-pulls
10 Split jumps/ lunge in place
10 Burpees
Rest 1 minute after each round

Wednesday the 1st of February, 2012

"Hold the Pickles"
20 minute AMRAP
30 sec Handstand hold or Wall facing Handstand hold
30 seconds Pull-up hold
30 seconds bottom of plank hold
30 seconds squat hold
30 seconds V-up hold


Accumulate time in each position holding for the required time prior to moving to the next exercise. Scale one or more of the timed holds depending on ability. 

Tuesday the 31st of January, 2012

"Raj and Re-run"
1 mile run
100 burpees
100 V-ups
1 mile run

Monday the 30th of January, 2012

"I take care my kids!"
30 minute AMRAP
25 Medball squats (20/14)
20 Russian twists (20/14)
15 Reverse burpees (20/14)
500 meter med ball run (20/14)

Friday the 27th of January, 2011

Trainers Choice!

Thursday the 26th of January, 2012

20 minute AMRAP:
Row 100 meters
20 overhead walking lunges 45/25
10 push ups

Rest as needed

100 abmat sit ups for time

Wednesday the 25th of January, 2012

Three rounds for time of:
Run 400 meters
15 kettlebell swings 70/53
15 goblet squats 70/53
15 minute time limit

Rest 2 minutes after cap

3 rounds of:
1 minute plank hold
1 minute rest

Rest 2 minutes

10 burpees on the minute for 8 minutes

Tuesday the 24th of January, 2011

4 rounds of:
60 seconds work, 30 seconds rest
Plank knee to elbows
Sit ups
V-ups
Plank
Chinnies

Rest as needed

Row 500 meters for time
For each second over 1:40m/2:10f, perform 2 burpees immediatly after row

Monday the 23rde of January, 2011

10 minute AMRAP
Run 200 meters
15 dumbbell push press
15 push ups

Rest 5 minutes

8 minute AMRAP
Run 200 meters
15 squat thrusts
15 bicep curls/hang power clean

Rest 4 minutes

6 minute AMRAP
Run 200 meters
15 burpees

Friday the 20th of January, 2012

Doormouse Intervals
1 minute on 30 seconds off

4 rounds

Kettlebell swings 53/35
Straight leg sit ups
DB thrusters 35/20
Jumping jacks
Burpees

Score is total reps.

Thursday the 19th of January, 2012

With a running clock run 1000m every ten minutes

4x 100% effort

Wednesday the 18th of January, 2012

1 mile run then
100-80-60-40-20
Anchored sit ups (chest to thigh)
Russian twists (20/14)
Chinnies

Finisher
3 x max plank hold

Tuesday the 17th of January, 2012

"Grinding"

5 Rounds of

5 minute AMRAP
5 Renegade Man Makers (45/20)
10 Box Jumps (24/20)

1 minute rest between each round

Monday the 16th of January, 2012

Perform 100 perfect wall facing squats with arms fully extended overhead - Not for time

then

4 Rounds for time

400m Run

50 Squats

Optional finisher - 100 v-ups

Friday the 13th of January, 2012

"Xapy bersdei malaka"
500 meter run
  100 plate ground to overhead (45/25)
500 meter plate run (45/25)
  100 overhead walking lunges
500 meter run

Finisher
36 Burpee box jumps  (24/20")

Thursday the 12th of January, 2012

Accumulate 3 minutes total time in handstand performing 15 hollow rocks every time you break set

Rest

21-15-9
Team calorie Row-Teams of 2 alternate to complete required calories as fast as possible. 


Rest

Abs circuit
3rounds-Not for time
20 V-ups
20 Russian twists
20 Chinnies
20 Supermans

Wednesday the 11th of January, 2012

10 rounds for time
200 run
10 Kettlebell swings (70/53)

Rest as needed

10 rounds for quality 
1 strict pull-up
2 kipping pull-up
3 Toe to bar
Aim to perform each set unbroken

If you are not able to perform Rx do:
1 negative pull-up every minute for 10 minutes.

Tuesday the 10th of January, 2012

20 Dumbell push-press (35/20)
20 Box jumps (24/20)
20 Push-ups
30 Dumbell push-press
30 Box jumps
30 Push-ups
40 Dumbell push-press
40 Box jumps
40 Push-ups

Monday the 9th of January, 2012

"1-up"

Form a pair. While one opponent performs 3 rounds of

15 Air squats

10 Sit-ups

The other opponent accumulates AMRAP of burps

They switch when opponent 1 completes 3 rounds.

Repeat for a total of 3 cycles each

The objective is for each opponent to complete 3 rounds as fast as possible so as to prevent other opponent from accumulating burpees.

WOD begins with a 500 meter run race. First to start on burpees is determined by who gets into building first! 

The opponent who accumulates the most amount of burpees is the victor!

Friday the 7th of January, 2012

"Superhero Sloprate"
100 sit ups
100 squats
500 meter run
100 lunges
100 push ups
500 meter row

Thursday the 6th of January, 2012

"Alien vs. Predator, Part Abs"
5 rounds, not for time
20 russian twists 20/12
20 second L sit hold
20 sit ups
20 supermans
20 plank knee to elbows

Rest and Recover

One attempt, for speed!
Row 500 meters
Run 400 meters

Wednesday the 4th of January, 2012

"Frozen Caveman"
4 rounds of:
1 minute plank hold
1 minute wall sit
1 minute bar hang
1 minute rest

Each break results in a 3 burpee penalty.
Upon completion of last bar hang, complete burpees.

Rest and Recover

5 Rounds of:
Run 200 meters
10 Squat thrusts

Tuesday the 3rd of january, 2012

"Robotic Missile Firing Arms"
5 rounds for quality of:
8 strict pull ups
8 strict push ups
8 dumbbell over head press
8 dips
8 dumbbell tricep kickbacks
Rest 1 minute
Perform all exercises without resting, rest 1 minute between sets.
Go as heavy as possible on dumbbell movements.
Dips can be done on rings, parallettes or boxes.

Rest and Recover

In groups of 2-3, Row 3,000 meters
Switch every 250 meters

Monday the 2nd of January, 2012

"Lizard Fight"

Run 1 mile
100 burpees
100 squats
100 kettle bell swings
Run 1 mile

Partition burpees, squats and kettle bell swings as needed.