8/31/12

WOD for Friday 8-31-2012

5000m Team Rowing Regatta

2 Teams
1 person rows while the rest jump rope.
1st team to 5000m wins.


HAPPY BIRTHDAY LILY!!!!

Saturday & Monday Classes

NOTE: We will have class on Saturday at 9am. There are no classes on Monday so we can all celebrate Labor Day!

8/30/12

WOD for Thursday 8-30-2012

50 Wall Ball Shots
5 Pull ups
40 Wall Ball Shots
10 Pull ups
30 Wall Ball Shots
15 Pull ups
20 Wall Ball Shots
20 Pull ups
10 Wall Ball Shots
25 Pull ups


8/29/12

WOD for Wednesday 8-29-2012

15 Minute AMRAP

10 Box Jumps
20 Kettlebell Swings (53/35)
50m Sprint



8/28/12

WOD for Tuesday 8-28-2012

5 RFT

15 Deadlift (185/135)
400m Run


8/27/12

WOD for Monday 8-27-2012

50 Sit ups
50 Double Unders
50 Sit ups
50 Push ups
50 Sit ups
50 Burpees
50 Sit ups





8/24/12

WOD for Friday 8-24-2012

For Time

100 Push Press (95#/65#)

Tabata
Wall Sits
Planks

8/22/12

WOD for Thursday 8-23-2012

Runs

600m
400m
200m
100m
200m
400m
600m

10 Box Jumps, 15 Box Dips, 20 Squats between each run interval.

Finish

KTE x 30


WOD for Wednesday 8-22-2012

3 RFT

20 Pull Ups
20 Front Squats
20 Push Ups
20 Back Squats

Finish
400m Run
100 Sit ups


8/21/12

WOD for Tuesday 8-21-2012

21-15-9

Thrusters (95#/65#)
Box Jumps (24"/20")

400m Run
20 Pull ups



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