Thursday, December 18, 2014

2014-12-18 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC Stretch
Row 500 meters

WOD:
Deck of Cards

Hearts: Situps
Diamonds: Squats
Spades: Dumbell push press
Clubs: Burpees
Jokers: Run down the west hallway and back

Wednesday, December 17, 2014

2014-12-17 Box jumps, pushups and pullups

Meet downstairs at 1610

PVC stretch
200 single unders
100 bicycle crunches (50 each side)

WOD:

5 rounds
20 box jumps
20 hand release pushups
20 pullups

Tuesday, December 16, 2014

2014-12-16 15 Minute AMRAP

Meet upstairs at 1610

20 Squats with a five second hold at the bottom
Row 500 meters

Strength:
Push press 5,5,5,3,3,1 working up to 75 percent of max effort

WOD:
AMRAP 15 minutes

15 KBS  (53/35)
12 med ball situps
9 burpees



Monday, December 15, 2014

2014-12-15 "ANGIE" modified

Meet downstairs at 1610

Warmup:
200 single unders
PVC stretch

Strength:
5, 5, 3, 3, 1 Sumo Deadlift High Pull

WOD:
50 Pullups
Run 400 meters
100 pushups
Run 400 meters
100 situps
Run 400 meters
100 squats
Run 400 meters

Happy Monday!! I'm not going to be there, but I'm sure you guys will have an awesome time :)    Lisa

Thursday, December 11, 2014

2014-12-11 Helen

Thursday, December 11, 2014

Warm up with a 400 run downstairs.  Do some PVC good mornings and pass throughs

WOD


Helen

3 Rounds of;

400 meter run
21 KB Swings
12 pull ups

Wednesday, December 10, 2014

2014-12-10

Wednesday, December 10, 2014

Meet upstairs and warm up with a 500 meter row, 20 squats, 20 push ups and stretching

Strenght

Strict Press 5-5-5-5-5 at 75% of 1 rep max


WOD

3 Rounds;

10 Clean and Jerk   135/95
15 Box Jumps
50 meter heavy farmer carry

Monday, December 8, 2014

2014-12-09 Weighted Lunges

Tuesday, December 9, 2014

Meet upstairs for the warm up and move downstairs for the WOD

Warm up:  Down and Up the west stair well two times. 
                  Do 10 squats at the bottom and 10 push ups at the top of the stairs each time.

WOD

3 Rounds;

15 pull ups
15 med ball sit ups
50 meters weighted overhead lunges  45/25