9-12-2014 Friday Workout

Warm up: Tabata Sprints

Today we celebrated Veronica's birthday and she got her very own WOD. Happy Birthday!!

WOD: "Veronica" - 8 Rounds for Time

30 kettlebell swings
30 wall balls
30 box jumps

Just for Fun: 15 v-ups and stretching

9-10-2014 Wednesday Workout

Warm up: Run across floor and back / 15 sit ups / Bear crawl across the floor and back / 15 sit ups X 3

WOD: For Time

1 power clean  (Rx 95 lbs)
1 set of Cindy (5 Pull ups, 10 Push ups, 15 squats)
2 power cleans
1 set of Cindy
3 power cleans
1 set of Cindy
4 power cleans
1 set of Cindy
5 power cleans
1 set of Cindy
6 power cleans
1 set of Cindy
7 power cleans
1 set of Cindy
8 power cleans
1 set of Cindy
9 power cleans
1 set of Cindy
10 power cleans

Just for Fun: 50 v-ups

9-8-2014 Monday Workout

Warm up: Tabata Squats (hold squat for 20 sec / rest 10 sec) - 8 Rounds

WOD: For Time!

50 Push Ups
60 Box Jumps
50 Pull ups
100 Double unders
30 squats
100 Lunges
50 Burpees

Just for Fun: 50 Hollow Rockers