Monthly Archives: December 2011

WOD – Saturday December 31st, 2011

No Class Today. Open gym from 9a – 1p.

WOD – Friday December 30th, 2011

Max Reps:
2 Minute Row for Calories
2 Minute Push Ups
2 Minute Pull Ups
2 Minute Sit Ups
2 Minute Squats

WOD – Thursday December 29th, 2011

Max L-Sit Hold

10 Minutes AMRAP:
4 Deadlifts 115/85 lbs
3 Hang Power Cleans 115/85 lbs
2 Front Squats 115/85 lbs
1 Push Press 115/85 lbs

WOD – Wednesday December 28th, 2011

12 Rounds:
3 Knees-to-Elbows
6 Wall Ball Shots
9 Push Up with Hand Release
120m Run

WOD – Tuesday December 27th, 2011

5 rounds:
500m Row
10 burpee Box Jumps 24/20”
10 Sumo Deadlift High Pulls 1.5/1pd
10 Thrusters 95/65lb
(Rest 2 minutes)

WOD – Monday December 26th, 2011

10am and 11a class only.

Make-Up/Hero/Girl WOD

Bootcamp WOD:
See Blog

WOD – Sunday December 25th, 2011

Merry Christmas!!!

Rest day. No 9am Yoga schedule today.

WOD – Saturday December 24th, 2011

Happy Holidays to you and yours!

No Classes today, but check the blog for an at home WOD option.

WOD – Friday December 23rd, 2011

“Mini Barbara”
4 Rounds – each for time:
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
(Rest 2 minutes)

WOD – Thursday December 22nd, 2011

Max Rep Handstand Push Up or Max time Handstand Hold

10 Minute AMRAP:
10 KB Lunges
5 Reps Right KB Clean*
5 Reps Left KB Clean*
(*check blog for details)

WOD – Wednesday December 21st, 2011

1 Shoulder Press, 2 Push Press, 3 Push Jerk

5 Rounds:
20 Russian KBS 1.5/1pd
10 Overhead Squats 75/55lb
5 Ball Slams 30/20lb

WOD – Tuesday December 20th, 2011

Snatch
3-3-3-3-3
Sumo Deadlift
3-3-3-3-3

3 Rounds:
15 Ring Rows
15 Push Ups
30 Double Unders

WOD – Monday December 19th, 2011

3 minute AMRAP
10 Back Squats 70-75% of 1RM
Max Rep Burpees in the remaining time
Rest 2 minutes
3 minute AMRAP
10 Push Press 70-75% of 1RM
Max Rep Ring Dips in the remaining time
Rest 2 minutes
…

WOD – Sunday December 18th, 2011

9am Yoga or Rest day

WOD – Saturday December 17th, 2011

“Elizabeth”
For Time:
21-15-9
Squat Clean 135/95lbs
Ring Dips

WOD – Friday December 16th, 2011

Partner WOD
For Time:
50, 40, 30, 20, 10 reps of:
Overhead Walking Lunges (45/25)
Burpees
Ball Slams (30/20)
Double Unders
Knees-to-elbows

Paleo Challenge: 1/7 to 2/11/2012

What is the Paleo Challenge? This challenge is an opportunity to resist the temptation of eating like the majority of Americans consuming a high grain, high processed, high sugar diet.  Think of this as a cleanse of the body by minimizing foods that cause more harm than good and a …

WOD – Thursday December 15th, 2011

500m Row
(rest ~ 2 minutes)
1K Row
(rest ~ 4 minutes)
2K Row
(rest ~ 8 minutes)
1K Row
(rest ~ 4 minutes)
500m Row

WOD – Wednesday December 14th, 2011

9 Rounds:
3 Shoulder Press 95/65lb
5 Deadlift 185/135lb
7 Pull Up
9 Double Unders

WOD – Tuesday December 13th, 2011

Station 1
21-15-9
Back Squat 95/65
Ring Dips
Rest 1 minute
Station 2
21-15-9
KB Swings 1.5/1pd
Box jumps 24/20
…

WOD – Monday December 12th, 2011

“12 Days of Christmas”
For Time:
1 100 m Run
2 Box Jump 30/24” (BTWB says 40”, but we’ll do 30/24”)
3 Handstand Push-ups
4 Clean and Jerks 135/95lb
5 Push-ups
…

WOD – Sunday December 11th, 2011

9am Yoga or Rest day

WOD – Saturday December 10th, 2011

For Time:
21 Overhead Squats
21 Burpees
500m Row
15 Overhead Squats
15 Burpees
500 m row
9 Overhead Squats
9 Burpees

WOD – Friday December 9th, 2011

5 Rounds:
12 Back Squats (with shoulder press max)
12 pull-ups
(Repeat Workout from Sept. 19, 2011)

10 Rounds:
5 Ball Slams 20lb

WOD – Thursday December 8th, 2011

Deadlift
5-5-5

For Time:
500m Row
21 Push Press 115/85lb
500m Row
18 Push Press 115/85lb
500m Row
15 Push Press 115/85lb
…

WOD – Wednesday December 7th, 2011

2 min Max Double Under

“Jackie”
1000m row
50 Thrusters 45lb
30 pull ups

WOD – Tuesday December 6th, 2011

5 Rounds:
5 Hang Power Clean
5 Front Squats

12 Minute Workout:
3 min amrap of : Hang Power Snatch 75/55lb
1 min rest
3 min amrap of: Shoulder Press 75/55lb
…

WOD – Monday December 5th, 2011

“Half Angie”
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

WOD – Sunday December 4th, 2011

9am Yoga or Rest day

WOD – Saturday December 3rd, 2011

For Time:
10 Strict Pullup
20 Ring Dips
30 Burpees
40 Squats
50 Medicine Ball Cleans 20/14lb
40 Wall Balls 20/14lb
30 Knees-to-elbows
20 Sit Ups
10 Flutter Kicks

WOD – Friday December 2nd, 2011

5 rounds of Tabata Holds:
Round 1: Tabata Handstand Hold
Round 2: Tabata Squat Bottom Hold
Round 3: Tabata Ring Hold
Round 4: Tabata Ring Push-up Hold
Round 5: Tabata Leg Lift Hold

WOD – Thursday December 1st, 2011

5 Sets:
250m Row
25 Push Ups
25 Box Jumps 24/20”
(Rest 2 minutes)

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