1-1-11

HAPPY 2011...WOD WILL BE AT HIGH NOON

12-31-10

10 rounds

5 Burpees
10 Situps
10 Jump Squats

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12-30-10

5 rounds
Max reps OHS 95/65
Max reps Pullups

Rest 3 minutes between each effort

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12/29/10

Front Squat
3-3-3-3-3

Do 3 Box Jumps immediately after each set 30/24

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12-28-10

3 rounds
400m run
30 Box Jumps 24/20
30 Wallball 20/16

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12-27-10

1,2,3,4,5,6,7,8,9,10
Thruster 95/65
Stick Jumps 24/20

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12-26-10

21-15-9

Deadlift 225/185
Pistols
Pullups

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12-24-10

THE BOX WILL BE CLOSED CHRISTMAS DAY...HAVE FUN AND BE SAFE!!!

12-24-10

12 DAYS OF X-MAS

1 BARBELL COMPLEX 95/65
2 HSPU
3 T2B
4 POWER SNATCH 95/65
5 PULLUPS
6 WALLBALL 20/16
7 SDHP 95/65
8 KB SWING 70/55
9 BOX JUMPS 24/20
10 PUSHUPS
11 JUMP LUNGES
12 SQUAT CLEANS 95/65

ROUNDS ARE PERFORMED JUST LIKE THE SONG...ENJOY!!!

12-23-10

AMRAP in 20

5 Box Jumps 28/24
7 C2B Pullups
9 Ring Pushups

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12-22-10

Clean & Jerk
1-1-1-1-1

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12-21-10

3 rounds
15 Hang Squat Snatch 75/45
15 Burpees

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What is she looking at?

12-20-10

TABATA: 20 seconds of work, followed by 10 seconds of rest for 8 intervals where the lowest number of reps in any given round is your score for that movement.

TABATA GET SOME: Starting with the first movement, do 20 seconds of work, rest 10 seconds then go to next movement...you must complete all 8 intervals of all movements to get a score...score is total number of reps added together.

Situps
Wallball
Power Clean 95/65
Pushups

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12-19-10

15-12-9

Thruster 135/95
Weighted Pullups 40/20

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12-18-10

"Nasty Girls"

3 Rounds
50 Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95

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LADIES ONLY WOD 12-17-10

FUN WITH BALLS

SOCIAL--ROCK CLIMBING

12-17-10

ANGIE
100 Pullups
100 Pushups
100 Situps
100 Squats

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12-16-10

3 rounds
500m row
2 minutes max reps Squats

Rest 3 minutes between rounds

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12-15-10

AMRAP in 20
30 Lunge Steps
15 Push Press 95/65
30 Situps

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12-14-10

10,9,8,7,6,5,4,3,2,1
Burpees
Box Jumps 24/20

Between each round perform 1 Barbell Complex 115/85

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12-13-10

21-15-9
Dumbbell Thrusters 45/35
SDHP 95/65

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12-12-10

??????????
2-2-2-2-2-2-2-2-2-2

Pick a Barbell movement and perform your 2 rep max every 60 seconds
You may add or reduce weight at any time
Key is to be close or at your 2 rep max at the end of the last set

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12-11-10

Starting with 3 Burpees...

30 Box jumps 24/20
30 Pullups
30 Wallball 20/13
30 Lunge Steps with 45/25 plate overhead
30 Kettlebell Swings 55/35

Every minute on the minute perform 3 burpees

There will be a 20 minute time limit

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12-10-10

5 rounds
5 Deadlift (55/35 Dumbbells or KB)
5 Hang Squat Clean (55/35 Dumbbells or KB)
5 Push Jerk (55/35 Dumbbells or KB)
5 Front Squat (55/35 Dumbbells or KB)

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LADIES ONLY WOD 12-10-10

Pick one of the 3 lifts and achieve a 1 rep max, or maybe even a new PR!
Deadlift-OHS-Front Squat

Then it's time to go get your bowl on...

SOCIAL AGENDA---BOWLING

12-9-10

Back Squat
1-1-1-1-1-1-1

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12-8-10

SoMO "BARBELL TEST"

With a 95/65# Barbell
2 minutes MAX REPS Front Squat
2 minutes MAX REPS Snatch
2 minutes MAX REPS OHS
2 minutes MAX REPS Deadlift
2 minutes MAX REPS Power Clean & Jerk

Rest 3 minutes between movements

CHRISTMAS PARTY 12-18-10

ZONE/PALEO REST DAY POTLUCK.....STARTS AT 6:30ish at Chase & Nicole's

"WHITE ELEPHANT" exchange at 8:30 RSVP TO COMMENTS

12-7-10

SoMO "PT TEST"

2 minutes MAX REP SITUPS
2 minutes MAX REP PUSHUPS
400m
2 minutes MAX REP PULLUPS
2 minutes MAX REP SQUATS
500m Row
2 minutes MAX REP DOUBLE-UNDERS
2 minutes MAX REP BURPEES

Rest 2 minutes between each movement

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12-6-10

3 rounds
15 Thrusters 95/65
20 Double-Unders

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12-5-10

AMRAP in 20

3 Deadlift 275/205
30 Tuck Jumps
30 second Plank Hold

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12-4-10

Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1

AMRAP in 7 KB Swings 55/35

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12-3-10

50 Situps
5 Burpees
40 Situps
10 Burpees
30 Situps
15 Burpees
20 Situps
20 Burpees
10 Situps
25 Burpees

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12-2-10

3 rounds
15 SDHP 75/45
20 Pullups
25 OHS 75/45

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WOMEN'S NIGHT THIS FRIDAY @ 6:3O

All women WOD led by Mattie and Leslie, and after that a social get together.