December 2007
Posted in WODsDecember 15, 2007Comments Off
Warm-Up
KB SNATCH 1 POOD 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
MED-BALL LUNGE X 10
PUSH-UP X 10
PULL-UP X 10
SIT-UP X 10
BACK EXT X 10
WOD “300″ FOR TIME
25 PULL-UP
75 SQUAT
50 PUSH-UP
50 HANGING ABS
25 BOX JUMPS (24″ INCH)
50 KB SNATCH 1.5 POOD
25 PULL-UP
BEST TIME: (11:47 STEPHANIE ROBERTS)
Posted in WODsDecember 14, 2007Comments Off
WARM-UP
KB SNATCH 60SEC
SAMSON STRETCH
SHOULDER STRETCH
MED BALL LUNGE X 10
PUSH-UP X 10
PULL-UP X 10
SIT-UP X 10
BACK EXT X 10
WOD ” HAAS THE BOSS” FROM STEPHEN POWELL
SQUAT X 15
RING PULL X 12
SIT-UP X 9
AS MANY ROUNDS AS YOU CAN GET IN 20 MIN!
Posted in WODsDecember 13, 2007Comments Off
WARM -UP
KB SWINGS 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
MED-BALL LUNGE X 10
PUSH-UP X10
PULL-UP X 10
SIT-UP X 10
BACK EXT X 10
1 DEADLIFT, 1 POWER CLEAN, 1 CLEAN & JERK = 1 REP
5 REPS PER ROUND
5 ROUNDS FOR TIME: (BEST TIME CHRIS ROBINSON WEIGHT 115 /8:41)
TEST: GHD SIT-UP MAX REPS FOR 2 MIN
(MOST REPS GUNNERY SGT WITHERS 56)
Posted in WODsDecember 13, 2007Comments Off
WARM-UP
KB SWING 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
MED-BALL LUNDGE X 10
PUSH-UP X10
PULL-UP X 10
SIT-UP X 10
BACK EXT X 10
FOR TIME “ANGIE”
100 PUSH-UPS
100 PULL-UPS
100 SQUATS
100 SIT-UPS
BEST TIME STEPHANE 11.41 (ASSISTED)
Posted in WODsDecember 11, 2007Comments Off
WARM-UP
“GI-JANE”
BURPEE TO PULL-UP X 50
BEST TIME WAS 5:31 (NG)
WALL-BALL X 50
BEST TIME WAS 1:51 (TM)
500 METER ROW TEST
BEST TIME 1:39 (PB)
Posted in WODsDecember 10, 2007Comments Off
BACK TO BUISNESS AS USEAL
WARM-UP
KB SWING 1.5 POOD (55) 60SEC
SHOULDER STRETCH
SAMSON STRETCH
PULL-UP X 10
PUSH – UP X 10
SIT-UP X 10
BACK EXT X 10
FOR TIME
1 ARM KB SWING 1.5 POOD X 20
BACK EXT X 20
1 ARM KB SWING 1.5 POOD X 20
RING DIPS X 20
1 ARM KB SWING 1.5 POOD X 20
SQUAT X 20
1 ARM KB SWING 1.5 POOD X 20
HANDSTAND PUSH UP X 20
Posted in WODsDecember 4, 2007Comments Off
Warm-up
KB swing 60 sec
Shoulder Stretch
Samson Stretch
Overhead med-ball lunge x 10
Pull-up x 10
Push-up x 10
Sit-up x 10
Back ext x 10
Workout
50 Squats
20 KB swings (10 each arm) 25pd
10 Box jumps or step ups
20 Dips (Rings)
3 Rounds for Time
Modified Workout
50 Squats
2 Arm KB swings, 20 Reps, 10pd
10 Box step ups
20 Push-ups
3 Rounds for Time
Posted in WODsDecember 3, 2007Comments Off
Today we did:
20 wall-ball
30 lunges (ea Leg)
40 Push-ups
50 Jump-ropes
4-Rounds For Time
