Archive for March, 2008
« Previous Entries Next Entries »W.O.D. Friday, March 14th
Friday, March 14th, 2008After an extended warm up of 5 Push-Ups + 5 Jump Squats + 10 Burpees (AMRAP), 2, 15-minute circuits *increase the weight at each station Round 1 (AMPAP in 15 minutes) 400M run + 5 OverHead Press + 5 Front Squat + 10 Thrusters Round 2 250 M Row + 5 Deadlift + 5Â Clean [...]
W.O.D. Thursday, March 13th
Thursday, March 13th, 2008‘Mini Chelsea’ 5 Pull-Ups 10 Push-Ups 15 Squats *every minute on the minute for 10 minutes 2-12 Minute Rounds: 1. 800 M Run + 25 Good Mornings 2. 1000 M Row + 25 Sit-Ups Great work today everyone….it’s been a challenging week! Special acknowledgement to my 7 AM group …..you all Rocked today! Very proud [...]
W.O.D. Wednesday, March 12th
Wednesday, March 12th, 2008‘Linda-esque’ 10-9-8-7-6-5-4-3-2-1 increase the weight as you decrease in reps Station 1 Wall Balls + KB Swings + Push-Ups Station 2 Push Press + Front Squat + Hyperextensions Station 3 Bench Press + Hanging Straight Leg-Leg Raises + Clean Great work today everyone. It was great to see you really push yourselves on this one…several [...]
W.O.D. Tuesday, March 12th
Tuesday, March 11th, 2008After a nice Tabata Warm up of Push-Ups and Squats….. 250 Jump rope 20 Box Jump Burpees 30 Push-Ups Mail Box Run (x2 for a challenge) 25 Squat Thrust 25 Pull-Ups 500 M Row (x2 for challenge) 30 Wall Ball 20 Knees to Elbows Mail Box Run (x2) 25 Butterfly Sit-ups 25 Dips ‘Cardio’ of [...]
W.O.D. Monday, March 10th
Monday, March 10th, 20086 + 25 5 minute rounds, 2 minute recovery, complete as many rounds as possible. Go heavy on the 6 6 Bench Press + 25 Leg Raises 6 Deadlift + 25 Upper Body Crunch 6 Barbell Snatches + 25 Hyperextensions 6/6 1-Arm Row + 25 Russian Twists 6 Curl & Press + 25 Air Squats
W.O.D. Boot Camp Saturday
Saturday, March 8th, 2008It’s all in the Cards! Great job Karen & Kelsie! Welcome back Karen and thanks for bringing Rebecca! Thanks for trying us out Justin!
W.O.D. Friday, March 7th
Friday, March 7th, 2008FRAN 21-15-9 BB Thrusters (M 95#/ W 65#) Pull-Ups Great Job today everyone! As perscribed: John L 10.19 Mike L 8.31 Craig R 8.45 Assisted Pull-Ups: Great Job Ladies….you first time with a 65# thruster! I am proud of you!! Sue M 13.00 Holly C 15.25 Lori Mc 19.00 Dianne S 22.12 Sue L 9.36 [...]
W.O.D. Thursday, March 6th
Thursday, March 6th, 2008Blender 1/4 mile run + 10 Squat thrust, 15 pull-ups, 20 push-ups, 25 sit-ups 500M Row + 10 Squat thrust, 15 pull-ups, 20 push-ups, 25 sit-ups 250 Jump Rope + 10 Squat thrust, 15 pull-ups, 20 push-ups, 25 sit-ups *Repeat the above 2 times then, complete a 1/4 mile run, 500M Row and 250 Jump [...]
W.O.D. Wednesday, March 5th
Wednesday, March 5th, 2008Filthy Fifty! 50 Box Jumps 50 KB Swings 50 Jumping Pull Ups 50 OH Walking Lunges (25#+) 50 DB Thrusters (20#+) 50 Knees to Elbows 50 Wall Ball 50 Back Extensions 50 Burpees 50 Calorie Row A special thanks to all of you who came by to donate blood! A great gift and we appreciate [...]
W.O.D. Tuesday, March 4th
Tuesday, March 4th, 20083, 9-Minute Rounds As many rounds as possible, 3-minutes recovery 1. 50 Dips + 400M run 2. 50 Push-Ups + 250 Jump Rope 3. 50 Sit Ups + 250M Row Srpint
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