111031 WOD

10 Burpees, 10 KB, 10 K2E

20 min. AMRAP....now this IS scary....Happy Halloween!!!

Warm up: 20 DU, 10 GM, Shoulder stretch, 10 high knee jumps x 3

111028 WOD

"Bikini Bottom"
20 Weighted step ups
20 Weighted standing lunges
x4..or 5...we'll see...

Warm up: Run 200, 20 push ups, 20 HKTT x 3

111027 WOD

100 m OH carry
100 m Farmer carry
40 sit ups
20 Plank rows
x 3

Warm up: 20 Mtn. climbers, 10 broad jumps, 10 wtd. gm x 3

111025 WOD

Max. weight deadlift

Warm up: 100 jr, 20 kb, run up 223rd to 16th ave and back...x 1

111025 WOD

10 push ups
10 box jumps
10 pull ups

15 minute AMRAP

Warm up: 40 jj, 20 su, 5 pistols each leg x 3

111024 WOD

10 Snatch  65/95
Run 400
x 5

Warm up: 10 Box jumps, Frankensteins, Buttkicks, 10 SDHP x 3

111021 WOD

"Karen" and  "Brian"

Warm up: 10 pull ups, Samson stretch, 10 GM, 30 skaters x 3

111020 WOD

Max. Weight: Back squat, Bench press

Warm up: Cobra stretch, 100 jr, 10 pu jacks x 3

111019 WOD

1 min intervals: Score is total low rep. count....
Sit ups
HKTT
Leg lifts
Mountain climbers
x 5

Warm up:  200 m run, 15kb, 15 dips x 3

111018 WOD

Tabata: Push ups
Run "Steve"

Warm up: 40 JJ, Shoulder stretch, 10 jump squats x 3

111017 WOD

"Lucky 7"!!
7 Thrusters- 65/95
7 Pullups
7 Burpees
7 Sit ups
7 Air squats
7 SDHP- 65/95
7 Dead lift- 65/95
x 7

Warm up: Run 400, 20 mountain climbers, 10 weighted gm x 2

111014 WOD

10,9,8,7,6,5,4,3,2,1
Push ups
Sit ups
Kettlebell
Box jumps

Warm up: 20 skaters, 20 hktt, 20 mtn. climbers x 3

111013 WOD

30 OH lunges
15 T2B
Run 800
x 3

Warm up: 100 jump rope, Samson stretch, Shoulder pass-throughs x 3

111012 WOD

10 Shoulder press-strict
10 Weighted GM
10 Tricep PU
50 JJ
x5

Warm up: 15 MBC, 15 KB, 15 Weighted SU x 3

111011 WOD

10 burpees
Run 200m
x 6

Warm up: 20 hktt, 20 skater slides, 15 wall balls x 3

111010 WOD

10 Squat clean
10 Pull ups
20 Double unders

15 minute AMRAP

Warm up: 400 m. run, 20 push ups, 20 partner med ball sit ups- x 2

111007 WOD

Team WOD
Partner 1: 50 m broad jump
Partner 2: 10 Dips/10 Tricep PU AMRAP
5 Rounds
Time and Combined Reps is score

Warm up: Ab Stretch, Shoulder stretch, 30 jj, 10 pu rows x 3

111005 WOD

20 Mountain climbers
20 Sit ups
10 K2E
15 minute AMRAP

Warm up: Skip 100 m., Run Backwards 100m, 15 Box jumps, 15 SDHP x 3

111004 WOD

Run 400 to start and between sets...21, 15, 9- Push press, Med. ball cleans

Warm up: 10 burpees, 10 pull ups, 10 weighted good mornings x 3

111003 WOD

"Ring of Fire"
1 min each: Superman, Plank
2 min: Wall Sit
30 sec. Handstand
x 4 rounds

Warm up: 30 JJ, 15 Wall ball, 15 Push ups x 3