7-10-2013 Wednesday Workout

Warmup:  Jumprope skills, 5 Pushups, 5 Squats, 5 Situps, 3 sets

WOD:  Death By Burpees!!!

With a running clock, start with one Burpee on the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

JFF:  100 Situps

Stretch

7-8-2013 Monday Workout

Sofia's 9th Bday Workout!

Warmup:  Handstand Practice

WOD:  

Run 400m

9 RFT of the following

9 Squats
9 Pushups
9 Situps
9 Burpees
9 Mountain Climbers

JFF:  Run 400m 

Happy Birthday, Sofia!!!

More Summer Workouts!!

07-05-2013 Friday Workout

Warm up: Mobility

WOD:  5 min Jump Rope

8 KB OH Squats (alternate, right hand one round, left hand next round)
12 KB American Swings
14 Double Unders

JFF:  Stretching

07-03-2013 Wednesday Workout

Warm up: Mobility

WOD: 

800m Run

20 KB Snatches (10 each hand)

20 KB American Swings

100 Sit Ups

20 KB American Swings

20 KB Snatches (10 each hand)

800m Run

JFF:  Stretching

07-1-2013 Monday Workout

Warm up: 100 Jumping Jacks

WOD: 

20 min AMRAP

Traveling Burpees (across the floor and back)

12 Wall Balls

24 Sit Ups

Bear Crawl 3x

36 Pushups

JFF:  Stretching

06-28-2013 Friday Workout

Warm up: Mobility

WOD: 

12 min AMRAP

10 Burpees

25 Double-Unders (or 100 Singles)

JFF:  Stretching

06-26-2013 Wednesday Workout

Warm up: Mobility

WOD:  

10 - 8 - 6 - 4 - 2       x2

KB American Swings

Bear Crawl to opposite side

Pushups

Bear Crawl back to start

Squats

Bear Crawl to opposite side

Situps

Run Back to start

JFF:  Stretching

06-24-2013 Monday Workout

Warm up: 5 Min Jump Rope

WOD:  50-40-30-20-10

Woodchoppers

Box Jumps

V-ups

JFF:  Stretching

06-21-2013 Friday Workout

Warm up: Mobility

WOD:  Sweet 16

Tabatas  - 20 seconds on, 10 seconds off, 4 minutes each exercise

Heavy Bag Punching

Squats

Heavy Bag Punching

Pushups

06-19-2013 Wednesday Workout

Warm up: Mobility

WOD:

21 - 15 - 9

Front Squat 95/65

Ring Dips

Pullups

06-17-2013 Monday Workout

Warm up: Mobility

WOD: 5 Burpees, 5 Situps, 3 sets

6 Rounds For Time

24 Squats

24 Pushups

24 Lunges

24 Woodchoppers (med ball, side to side)

JFF: Stretching

 

06-14-2013 Friday Workout

Warm up: Mobility

WOD: 5 x FRAN

21-15-9

Thrusters

Jumping pull ups

1 min rest between sets

3 min max per set

This one was awfully special.  Awwwwwfully special.

06-12-2013 Wednesday Workout

Yay Tabatas!!

20 sec on / 10 sec off for 4 minutes of each set

1. Push ups / Squats
2. Running / Sit ups
3. Pull ups / KB swings (American)
4. Burpees

JFF: Stretching

06-10-2013 Monday Workout

Warm up: Bear crawl across the floor and back, 10 sit ups X 3

WOD:

20 min. AMRAP

5 Dumbbell deadlift

5 Dumbbell cleans

5 Dumbbell thrusters

JFF: Stretching

06-07-2013 Friday Workout

1000 double-unders

(Or as many as you can get in 40 min.)

06-05-2013 Wednesday Workout

21-15-9
Push ups
Ring Rows
Situps

OR

Run 1 mile for time

06-3-2013 Monday Workout

Warm up: 10 burpees, 10 sit ups X 3

WOD: Stations  - 4 Rounds (45 sec on / 15 sec off)

- High knees

- Push ups

- Lunges

- Sit ups

- Squats

- Wall sit

- Box jumps

- Plank

JFF: Stretching

05-31-2013 Friday Workout

Grace (30 clean & jerks at 135/95 lbs)

JFF: 800 m run

05-29-2013 Wednesday Workout

Warm up: Knee Highs, Kick Backs, Frog Jumps, Side Lunges, Inchworm and 5 Burpees.

WOD 1: 20 min AMRAP

 5 pull ups
10 push ups
15 squats

OR

WOD 2: Kettlebell workout (20 min AMRAP)

Start with one hand, when finished switch to the other hand. Keep alternating sides until time is up.

Swings
Clean
Clean & Squat
Clean & Press
Snatch

05-27-2013 Monday Workout

Memorial Day Murph!!