4-30-2014 Wednesday Workout

Time for a benchmark workout! Fran is always a favorite. :-)

Warm up: Run 400 meters

WOD:  "Fran"

21 Thrusters
21 Pull ups
15 Thrusters
15 Pull ups
9 Thrusters
9 Pull ups

4-28-2014 Monday Workout

Warm up: 50 Jumping Jacks / 25 Push ups X 2

WOD: "Leaha" for time

Run 400 meters

21 Box Jumps

21 Sit ups

21 Wallballs

21 Cleans

Run 400 meters

21 Box Jumps

21 Sit ups

21 Wallballs

21 Cleans

Run 400 meters

Just for Fun: 20 Burpees!

4-25-2014 Friday Workout

Happy Friday!!

WOD: Run 2 miles for time!!

4-23-2014 Wednesday Workout

Warm up: Oil the Joints

WOD:

1:00 Push ups
2:00 Front Squats
1:00 Sit ups
2:00 Cleans
1:00 Plank
2:00 Clean and Press
1:00 Burpees

Just for Fun: 50 Chinnies / 50 V-ups

4-21-2014 Monday Workout

Warm up: Lunges across the floor and back, 15 sit ups, lunges across the floor and back, 15 push ups x 3

WOD: "Helen" for time

Run 400 meters

21 KB sings

12 Pull ups

Just for Fun: Ab Challenge

64 sit ups

101 crunches

65 sec plank

30 push ups

4-18-2014 Friday Workout

Cards of Victory!!!

Hearts = Burpees
Diamonds = Push ups
Spades = Squats
Clubs = Lunges
Aces = Run 400 meters

Each number of the card represents the exercise that goes with the suit. For example, 8 in hearts equals 8 Burpees.

Just for Fun: 100 Sit ups

4-16-2014 Wednesday Workout

Warm up: 30 Jumping Jacks / 30 Squats x 3

WOD: 20 min AMRAP

10 Wallballs
20 Pull ups
30 Alternating Lunges

Just for Fun: Ab Challenge!

104 sit ups
139 crunches
90 sec plank
49 push ups

4-14-2014 Monday Workout

Here's a workout to keep you warm this cold Monday!!

Warm up:  X 4

Run across the floor and back
5 push ups
Run across the floor and back
5 sit ups
Run across the floor and back
5 squats

Skill: Cleans

WOD: Stations!! (2 min, 1 min, 30 sec, 15 sec)

KB swings (Russian)
Ropes of Doom
Sit ups
Barbell cleans
Push ups

Just for Fun: Ab Challenge!

88 sit ups
103 crunches
73 sec plank
33 push ups

4-11-2014 Friday Workout

Yay!! It's Friday!!!

Warm up: Oiling the Joints

WOD: For Time

Run 400 meters
50 Push ups
Run 400 meters
50 Squats
Run 400 meters
50 Sit ups
Run 400 meters
50 KB swings (Russian)

Just for Fun: Ab Challenge!

76 Sit ups
67 Crunches
66 sec Plank
39 Push ups

4-9-2014 Wednesday Workout

Warm up: Run 800 meters

WOD: 

1 minute Double Unders
1 minute Dumbbell Snatches
2 minutes Double Unders
2 minutes Dumbbell Snatches
3 minutes Double Unders
3 minutes Dumbbell Snatches

Just for Fun: 100 sit ups + Ab Challenge

64 sit ups
35 crunches
53 second plank
33 push ups

4-7-2014 Monday Workout

Warm up: 5 minute Double Under practice

WOD:  20 minute EMOM (Every Minute On the Minute)

5 Pull ups
10 Push ups
15 Squats

Just for Fun:  Spring Ab Challenge!

50 Sit ups
17 Crunches
35 second Plank
26 Push ups

4-4-2014 Friday Workout

Warm up: Run 400 meters / Oiling the Joints

WOD: 15 min AMRAP

8 Power Cleans (65 lbs)
8 Burpees

Just for Fun: 100 Sit ups

4-2-2014 Wednesday Workout

Warm up: Run 800 meters

WOD:  50-40-30-20-10

Squats
Med Ball Sit ups
Push ups

Just for Fun: Run 400 meters