110429 WOD "Angie"

100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

Warm up: Run 200, samson stretch, 10 dumbell shoulder press x 3

110428 WOD "Patteewod"

30 sec. intervals, 5 rounds:
Front squat
Dumbell rows
Reverse wall climbs
SDHP

Warm up:
Shoulder stretch
10 MBC
20 Mtn. climbers

110427 WOD

5 Push ups
5 Burpees
10 Sit ups
15 minute AMRAP

Warm up:
Run 400 m
10 One-arm snatch
10 Good mornings
x 3

110426 WOD

10 Push press
200 jump ropes/du

x 5

Warm up:
10 push up jacks
10 recessive lunges per leg
15 leg lifts

x 3

110425 WOD

10 Deadlifts
Run 400 m.
20 Box jumps

X 4

Warm up:
10 k to e
5 handstands
40 jumping jacks
X3

110422 WOD

1 minute stations- 4 rounds -cumulative rep. count is score

Sledge hammer swings
Mountain climbers
Kettlebell swings
Wall balls

Warm up: 20 sit ups, 10 pull ups, 15 air squats x 3

110421 WOD

Death by Pushup

110420 WOD

Run 200 m.
Walk 200 m.
Run 400 m.
Walk 200 m.
Run 600 m.
Walk 200 m.
Run 800 m.
Walk 200 m.

Warm up: 10 Box jumps, pull up bar hang stretch, 10 dips x 4

110418 WOD

200 Meter Walking lunges-weighted 40 Sit ups X 2 Warm up: Bear crawl/crab walk - turf length, 10 good mornings, 15 wall balls x 3

110415 WOD

10 Pull ups 10 Overhead squats 10 Burpees X 5 Warm up: 20 V-sit twists, 10 sit ups, 30 jj, shoulder stretch x 3

110414 WOD

Kai killing the box jumps!!
20 Box jumps Run 400 x 5

Warm up: 10 push ups, samson stretch, 10 MBC

110413 WOD

200 M. Farmer carry Kettlebell swings -Max reps. Team format: 1 person swings while the other carries...repeat X 3 Warm up: 10 knees to elbows, 10 butt-kicks(quad stretch), 30 high-knee toe touch x 3

110412 WOD:

Melissa busting out the Thruster (after WLCF night out)!!
5 rounds for time:

40 Mountain climbers
10 Thrusters 95/65

warm up: 2 rounds
40 jumping jacks
stretching - good mornings, shoulder pass throughs
pull up practice (10 chin over bar or swing release)

110411 WOD

"Steve" ...then...
21-15-9
Tricep push ups
Deadlifts

Warm up: 1min jump rope, 20 sit ups, 15 wall balls x 3

110408 WOD

"Grace" 135lb Clean and jerk- 30 reps. Warm up: 10 push up-release at bottom, 30 mountain climbers, Samson stretch

110407 WOD

"Death By Burpees" Warm up: 25 jj, 10 OHS, 10 dips x 3

110406 WOD

20 Kettlebell swings 200 m. Run 15 min AMRAP Warm up: 20 Recessive lunges, 10 Toes to Bar, 10 L-sit leg lifts x 2

110405 WOD

5 50's
50 Push ups
50 Sit ups
50 Air squats
50 Box jumps
50 Wall ball

2 rounds (per special request ;)

Warm up: Run 400m x 1, 10 good mornings, 10 shoulder rolls x 3

110404 WOD:

4 rounds for time:

99 jump rope jumps (or 33 DU's)
10 kips or swing releases

warm up: 3 rounds
10 goblet squats
walking lunges (turf d&b)
5 push up jacks

110401 WOD:

Steve, Hidi, Pattee & Alesha rocking the wall sit last December

Ring of Fire

3 rounds each

plank hold
wall sits
supermans
handstands

warm up:
run 400m
3 rounds: 10 pull ups, 10 push press