11/29/2010 WOD:

30 Front Squats (light weight = perfect form)
20 push press
3 turf perimeters (100 yards) with a tire

Four Rounds for time

warm up:

5 Knees to Elbows
10 push ups > 3 times
10 back extensions

hip & shoulder mobility

Take a peak at our video...the beginning :o)

Some of our regulars did not make the video because Coach Dave does not frequent the camera, you are in there in spirit (Ella, Hidi, Steve, Chandra & our newer "starters" Kathy & Adriene)

Also, a special thanks to Dan K, Pattee P, Melissa, Carley & Brian M, Nick F, Catherine B & Steve F for helping us paint the box and getting the place warmed up!!

11/22/2010 WOD:

20 Double Unders (60 single jumps)

Pistols - 5 each leg (look right -------->)

KB Snatch - 5 each arm

4 rounds for time

warm up:

15 push ups

5 hand stands

10 OHS (PVC or training bar)

11/19/2010 WOD:

50 Wall Ball Shots

11/18/2010 WOD:

Melissa's "6 weeks" WOD :o)

Stations: 1 min each (50 secs, 10 sec station change)
ring rows -count reps
box jumps
push ups - count reps
dead lifts - count reps
dips - count reps
skater slides
Rest

3 rounds

11/17/2010 WOD:

21-15-9

push press
SDHP

short rest....then.....

plank contest

11/16/2010 WOD:

30 Kettle Bell swings
run 200m
30 sit ups

5 rounds for time

11/5/2010 WOD:

25 jumping jacks
50 alternating medball lunges

4 rounds for time

Moving In...

So....we got access to our space on Wednesday of this past week!

We moved our equipement over that afternoon and did our first WOD there that night :o)

Here are some pictures of the progress so far....

Once the walls are done, the floors will be next, then pull up bars....then ropes, and more....

11/12/2010 WOD:

Tabata push ups

2 min rest

10 L-Sits (hold 3 sec. each min)

Tabata Squats

11/11/2010 WOD:

run 400m
15 burpees
run 200m
10 burpees
run 100m
5 burpees
run 50m
3 burpees

For time

11/10/2010 WOD:

30 med ball cleans
30 stiff legged dead lifts

4 rounds for time

11/09/2010 WOD:

21-15-9

sit ups
hang snatch
box jumps

11/08/2010 WOD:

15 push press
weighted 200m run

20 min AMRAP

11/05/2010 WOD:

1 Mile Run

11/04/2010 WOD:

Deadlifts (progression)

Max weight

11/03/2010 WOD:

1 minute jumping rope
1 min jumping squats

5 rounds

Score is number of squats

11/02/2010 WOD:

Run 200m
20 ball slams
15 Pull ups/ring rows

4 rounds for time

11/1/2010 WOD:

WE ARE STILL AT OLD LOCATION...

(our new space will not be ready for WOD's until Monday, Nov. 8th)

21-15-9

Weighted V-ups
Thursters