110531 WOD:

10 1 arm hang snatch (each arm)
30 DU's or 100 singles

5 rounds for time

warm up: 2 rounds
15 push ups, 10 vertical jumps (pull up bar or higher), 20 wall balls

110526 WOD

40 Sit ups
800 m. Run

x3

Warm up: Back stretch, Samson stretch, 20 HKTT x 3

110526 WOD

5 Front squats
5 Power cleans
10 Dead lifts

x 5

Warm up: Stretching, 400m run x 2

Are you setting goals? And are they the RIGHT ones?

http://www.topachievement.com/goalsetting/index.html

110524 WOD

1 min. jumping jacks
1 min. Med. ball cleans
1 min. Jump rope
1 min. Push ups
1 min. Plank hold

x 4

Warm up: 20 Mtn. climbers, 10 good mornings, group stretch x 3

110523 WOD

5 Handstands
5 Pull ups
20 Sit ups
20 SDHP

x 5

Warm up: Run 200, 10 OHS, 10 Push ups x 3

110520 WOD

15 KB
10 Pull ups
50 singles/15 double unders

15 min. AMRAP

Warm up: 20 HKTT, Frankensteins, Shoulder/pec. stretch

110519 WOD

Run 100 m.
Run 100 m. backwards
25 Push ups
Skip 200 m.
25 Push ups

X 2

Warm up: 30 jj, ab. stretch, 10 wall balls

All running will occur on 7th Ave. for the chickens who don't like running on Marine View Drive...We will warm up in the box, then head down to the vintage WLCF annex!!!

110518 WOD

AB CRUSH:

15 Weighted sit ups
15 V sit twists
10 reverse sit ups

5 rounds for time

then 2 rounds: 30 second reverse plank holds

warm up: 3 rounds
10 good mornings
10 shoulder pass through
turf d & b Butt kicks

110517 WOD

20 Mountain climbers (per leg)
20 Box jumps
20 Dips

20 Minute AMRAP

Warm up: 10 Double unders, 10 K2E, 10 Pull ups/swing-release/progression practice X 3

110516 WOD:

30 sec rounds, max effort - 3 times each;

Cleans
SDHP
Push Press

Warm up: x3
10 push UPS (release at bottom)
10 goodmornings
Reverse plank

110512 WOD

10 Push ups
15 Kettlebell swings
20 V-Sit twists-weighted

15 minute AMRAP

Warm up: Run 400 m., 5 pull ups, 20 Air squats x 2

110511 WOD

25 Box jumps
200 m. overhead carry
30 Tire jumps
x 3

Warm up: 30 JJ, Frankensteins, Samson stretch

110510 WOD

10 OHS
10 Burpees
400 m. run
x 5

Warm up: 10 K2E, 10 MBC, 20 HKTT

110509 WOD

Tabatas:

Push ups
Jumping lunges
Pull ups
Sit ups

Warm up: 15 double unders, shoulder stretch, 10 wall ball

110506 WOD

"Grace"
30 Clean and Jerk for time

Warm up: Run 400, 15 Push ups, 20 Sit ups x 2

110505

30 Mountain climbers
15 Box jumps
10 Pull ups

15 Minute Amrap

Warm up: 20 HKTT, 10 Good mornings x 3

110504 WOD

Run "Evets"
50 SDHP
50 Close-grip push ups

Warm up: 40 jj, 5 handstands, samson stretch x 3

110503 WOD

21-15-9

Knees to Elbows
Deadlifts

Warm up: 10 Double unders
30 sec. Superman
30 sec. Reverse plank
x 3