012812 WOD

Warm-up:
5 toes-to-bar
10 push-ups
15 air squats
5 rounds

WOD: Team of Two
30 Calories on the Rower
400m Run
75 Double Unders (150 singles)
400m Run
(Relay format.)
End with 100 Overhead Squats (95/65). Break-up the OHS however you like.

Only one athlete working at a time. Everyone on your team must finish the row before going to the run. You must finish the 75 Double Unders before going to the last run.

Friday WOD Results

012712 WOD

Warm-up:
30 knee high toe touches
20 mountain climbers
10 ball slams
3 rounds

WOD:
200m Sprint

24 Burpees
24 KB Swings (55/35)
24 Lunges w/ KB (total for both legs)

400m

16 Burpees
16 KB Swings
16 Lunges w/ KB

400m

8 Burpees
8 KB Swings
8 Lunges w/ KB

200m

You will do the sprint and then come back in and do the above listed movements. On the Lunges you will take your Kettlebell with you and hold it at the chest while you lunge. The lunges are total, NOT per leg.

01/26/12 Results

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012612 THEMED THURSDAY "HEADBAND"

‎"Themed Thursday" Come WOD in your coolest, funkiest, or cutest head band!

Warm-up:
10 box jumps
15 med ball "toss-n-catch" over pull-up bars
20 Walking Lunges
3 rounds

WOD:
Back Squats
4-4-4-4-4
(No more than 80% of your PR.)

Met-Con:
8 Chest-to-bar pull-ups
10 Hand Release Push Ups
15 Overhead Plate Sit-Ups
15MIN AMRAP

3,2,1 GO!!!

Wednesday WOD Results

012512 WODS

Warm-Up:
3 rounds of the Leg Matrix
10 air squats
10 lunges (5 each leg)
10 jumping air squats
10 jumping lunges

Followed by the Burgener warm-up as a group.
The Burgener Warm-up
The sequence is as follows, always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Hang power snatch

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders (60 singles)
15 Power snatches 75/55 (or clean & jerk)
Since this is a relatively short WOD partner up. Have your partner keep track of your score. Compare your score to the last time we did it.

Tuesday WOD Results

012412

Warm-up:
Followed by 3 rounds of
15 PVC Pass Throughs
15 PVC OHS
15 PVC Good Mornings



Strength:
Deadlift
3-3-3-3-3



Conditioning:
AMRAP in 8 minutes
11 Wall Balls
11 Sit Ups

01/23/12

Warm Up:
30 Knee High toe Touches
10 Pull-Ups
10 Med-Ball Cleans
3 Rounds

WOD:Fight Gone Worse..(3 Rounds)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Hanging Power Cleans (95lb/65lbs)
2.Ball Slams
3.Push Press (95lb/65lb)
4.Double Unders
5.Box Jumps

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep. You will be responsible to keep your own score. 1 Heat per Class. Be ready when the bell rings!!!!

3,2,1 Go!!!