WOD 2/22/12
February 21, 2012 by kate
Option A: 300 Double Unders
- Each break= 10 Squat Cleans
- Each break <30 Du’s= 10 burpees added to cleans
- >10 breaks, just finish DU’s
- 30 minute cap
- 2 Minutes max DU’s
- 10 Squat Cleans
- 5 Burpees
WOD 2/21/12
February 20, 2012 by kate
3 Rounds:
- 800m run
- 30 Box Jumps
- 15 HSPU
WOD 2/20/12
February 19, 2012 by kate
5 rounds:
- 5x Push Press (155/110)
- 30 Alternating Jumping Lunges
- 10 CTB Pull ups
- 200m Run
WOD 2/19/11
February 18, 2012 by kate
Part 1: 7 rounds:
7 Front Squats (165/115)
7 CTB Pullups
Part 2: “Isabel has Muscles”
30 Power Snatches
3 Muscle ups after every 5 reps
WOD 2/18/12
February 17, 2012 by kate
AMRAP 20:
- 5 Push ups
- 10 TTB
- 15 Medball Cleans
- Driveway Run
WOD 2/13/12
February 12, 2012 by kate
10 Rounds:
- 3 HSPU
- 6 Deadlifts (225/155)
- 12 Pull ups
- 24 Double Unders
WOD 2/12/12
February 11, 2012 by kate
- Part 1: Thruster Ladder
- Part 2, for time:
- 400m Run
- 25 Power Cleans
- 50 Sandbag Squats
- 500m Row
- 50 Sandbag Squats
- 25 Power Cleans
- 400m Run
WOD 2/11/12
February 10, 2012 by kate
“Nannie”
- 400m run
- 15x OHS
- 50 Double Unders/Sit ups
- 40 Double Unders/Sit ups
- 30 Double Unders/Sit ups
- 20 Double Unders/ Sit ups
- 10 Double Unders/Sit ups
- 400m Run
- 15 OHS
WOD 2/10/12
February 9, 2012 by kate
FRIDAY FITNESS FUN!
WOD 2/9/12
February 8, 2012 by kate
AMRAP 20 minutes:
- 6x Deadlift (225/155)
- 6x Dips
- 12x Box Jump
- Shuttle Run
WOD 2/8/12
February 7, 2012 by kate
3,6,9,12,15
- Back Squat (135/95)
- Push Ups
- 200m Run after each set
WOD 2/7/12
February 7, 2012 by Ryan Hunt
50x Shoulder to Overhead (135/95)
Each time the bar is put down= 5 Pullups
Cash Out: Tabata Row
Tweak: 5×5 Pistols (5 sets of 5 each leg- rest 30 sec in between each set)
****Can do pistols before rowing
WOD 2/6/12
February 5, 2012 by kate
- 2 Cleans on the minute/ 10 minutes
- 400m Run
- 42 Wallballs
- 21 TTB
- 30 Wallballs
- 15 TTB
- 18 Wallballs
- 9 TTB
- 400m Run
WOD 2/5/12
February 4, 2012 by kate
Sunday Service Super Bowl WOD
WOD 2/4/12
February 3, 2012 by kate
- 200m Run
- 21/15/9 KBS & TTB
- 400m Run
- 9/15/21 KBS & TTB
- 200m Run
WOD 2/3/12
February 2, 2012 by kate
Friday Fitness Fun!
WOD 2/2/12
February 1, 2012 by kate
5 Rounds:
- 10 Front Squats
- 10 Dips
- 400m
WOD 2/1/12
January 31, 2012 by kate
8 Rounds:
- 5 HSPU
- 10 Air Squats
- 5 Pull Ups
- 10 Sit ups
- Driveway Run
WOD 1/31/12
January 30, 2012 by kate
5 Rounds:
- 5x Power Clean
- 10x Push Jerk
- 20x Barbell Lunge
- 30x Double Under
WOD 1/30/12
January 29, 2012 by kate
4 Rounds:
- 6x Barbell Burpee
- 12x Power Snatch
- 18x Box Jump
- 400m