120131 WOD

10 Box jumps
10 Pull ups
10 Wall balls
20 min. AMRAP

Warm up: tbd...

120130 WOD

10 Hang clean
10 Front Squats
20 K2E
x 5

Warm up: 20 lunges, 25 push ups, 25 sit ups x 2

120127 WOD

50, 40, 30, 20, 10
Double unders...singles x 4
Wall balls

Warm up: Row 500 m, Group Stretch

120126 WOD

30 sec. intervals x 5 rounds
Tire jump
HKTT
Squat 45's
Ring rows
Rev. SU

Warm up: Run 200 m., Shoulder P/T, Samson stretch x 3...Melissa can jump rope, instead of run...

120123 WOD

"Fran"
21-15-9
Thrusters 65/95
Pull ups

followed by skills practice...whatever you need to work on...O-lifts, kipping, etc...

Warm up: 15 Jump squats, 20 Mtn. climbers, Frankensteins...x 3

120118 WOD

10 Dumbell snatch
10 OH Recessive lunge
15 SU
5 Tricep PU

15 minute AMRAP

Warm up: 10 DU, Shoulder PT, 10 PU Rows x 3

120117 WOD

Tabata This and That...
Box jumps
Mountain Climbers
Wall balls
Jump rope

Warm up: 40jj, 20 push ups, 10 GM, 10 OHS x 2

120113 WOD

Friday the 13th

13 Burpees
13 Dead lifts-heavy
13 Pull ups
13 OHS
x 5

Warm up: 20 DU, 10 pu jacks, shoulder stretch, 10 box jumps

120112 WOD

20 SU
10 K2E
20 Leg lifts
x 5
...then...800 m. run...running clock...for time...

Warm up: Run 200, 10 MBC, 10 GM x 3

120111 WOD:

20 alternating weighted lunges (knee kisses the ground)
10 alternating weighted box step high kicks
5 handstand kick ups

5 rounds with control

warm up: 3 rounds
2 min jump rope
15 dips
15 Russian twists

120110 WOD

10 KB
10 Push ups
10 Pull ups
10 Jump squats

20 minute AMRAP

Warm up: Run "Brian"

120106 WOD

10 Snatch
200 m. Run
x 10

Warm up: 20 SU, 10 Jump Squats, 10 Pull ups x 3

120105 WOD

20 Jump lunges
30 Push ups

10 minute AMRAP

Warm up: 200m run, 10 T2B, Samson stretch x 3

120104 WOD

"Karen" - 150 Wall ball
"Brian"  - Run to pier and back
...running clock...

Warm up:10 GM, 10 Shoulder pass-thrus, 20 DU x 3

120103 WOD

5 Burpees
10 Box jumps
10 K2E

15 min. AMRAP

Warm up: 30 JJ, 10 Jump lunges, 5 Hand stands x 3