Archive for March, 2008
« Previous EntriesW.O.D.
Monday, March 31st, 2008One By One Perform 1 minute of each exercise followed by 1 minute of rest. Run through exercises 2 times. Ring Rows Box Jumps Alt. KB Swing Push Ups Squat Thrust Hang Cleans MB Russian Twists Bench Dips Jump Rope DB Push Press
First Responders Challenge Results Day
Sunday, March 30th, 2008Congratulations to all of our First Responders who participated in the 3-month long How Fit is your Force Challenge. There were some amazing results from these men and women and I would like to acknowledge them for their efforts. Best Increase in the Cynergy Test (21-15-9 of Squat Thrust, Push Ups, Sit Ups and Squats) [...]
W.O.D. Wednesday, March 26th
Wednesday, March 26th, 2008LADDERS 1-10 Knees to Elbows Push-Ups KB Sumo High Pull Sit-Ups BB Snatch Ladder Work-10 passes through both ladders…follow the leader!
W.O.D. Tuesday, March 25th
Tuesday, March 25th, 2008HAPPY BIRTHDAY JENNIE! 03-25-08  -Complete a 3-25-8 -exchange the 25 for each of the following… 3 Broad Jump Burpees + 25 of the below listed exercises + 8 Pull-Ups Push Ups Sit-Ups Box Jumps KB Swing 25 Calorie row Mail box run Ring dips Wall Ball Squat thrust Hyperextensions Moutain climbers Mail box run Have [...]
TEAM Challenge
Monday, March 24th, 2008All of the following are completed in unison. The run at the same pace and the lifts at the same cadence. 400M Run 25 Front Squat 25 Push Press 25 Thrusters 400M run 25 Burpees 400M run 50 Team Wall Ball (each member throws and catches one after the other. If the ball is dropped [...]
W.O.D. Friday, March 21st
Friday, March 21st, 2008Spiking Trios -4, 8-minute circuits. 2-minute rest. A dictates the time that B works and C rests. Then C goes to the A position, A goes to B and B goes to C. This process repeats for the enitre 8 Minutes. Station 1 A. 10 BB Clean & Press B. Sit-Ups C. Rest Station 2 [...]
W.O.D. Thursday, March 20th
Thursday, March 20th, 2008NanCapp’s Roaring 20′s thank you Nancy Cappellini for the inspiration for today’s workout! You have lots of fans!! 20 Push-Ups 20 Butt Wiggles 20 Ring Rows 20 Air Squats 20 Burpees 100 Jump Rope 20 Decline Push-Ups 20 Russian Twists 20 Hyperextensions 20 OH Walking Lateral Lunges 20 Calorie Row 200 Jump Rope 20 MB [...]
W.O.D. Wednesday, March 19th
Wednesday, March 19th, 20084-30′s 30:30 x 4 each station; 1 Jumping Ring Pull Ups 2 MB Wall Ball 3 Bicycles 4 DB Lateral Raises 5 Squat Thrust 6 DB Pull Overs 7 Row 8 AB Wheel 400 M Run
W.O.D. Tuesday, March 18th
Tuesday, March 18th, 20083 Rounds 1 Arm OH KB Walking Lunge (Right) 25 yards 1 Arm OH KB Walking Lunge (Left) 25 yards 10 MB Wall Ball Burpees Walking KB swing (lead right 25 yards) Walking KB Swing (lead left 25 yards) 1Â Arm DB Snatch 10 Right/10 Left 500 M row
W.O.D. Monday, March 17th
Monday, March 17th, 20084-Minute stations/2-Minute rest 10 Reps each exercise/AMRAP 1. Low rings + Military Push Ups 2. KB Swings + Knees to Elbows 3. DB Lunge and Reach (5/5) + Burpees 4. BB Thrusters + Hyperextensions 5. 4-Minute row for distance *Mail Box Run
« Previous Entries