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Archive for January, 2013

1/29/2013

5 Rounds
400 M Run
12 Front Squats

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12/25/2013

12 push-ups
12 pull-ups

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1/23/2013

Dead lift

5-5-3-3-3-1-1


1/22/2013

5 rounds
10 kb swings
10 burpees
10 push presses

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11/12/2013

Karen

150 walls balls

Alex- 12:09

Iron club

Joint Prep

Team Stretch

CWOD

“Interval Angie”

3 Rounds

1 Minute Max Pullups
Rest 30 Seconds
1 Minute Max Pushups
Rest 30 Seconds
1 Minute Max Situps
Rest 30 Seconds
1 Minute Max Air Squats

Notes From Coach – Challenge: Who can finish a Full Angie rep Scheme inside the timed Intervals

Cool Down

Jog 1200 Meters


11/11/2013

Tabata Squats
2 Minutes Rest
40 Push Press (1/4 Body Weight)
2 Minutes Rest
1 Set Total (from above) Tabata Squats
2 Minutes Rest
Max Effort Within 2 Minutes Push Press (1/4 Body Weight)

Iron club

Joint Prep

3×5 One Legged Box Squats (5R/5L)

WOD

4 Rounds

12 Burpees
50 Meter KB Rack Walk 53/35
Sprint 300 Meters (Make this a 150 Meters out and Back Run to your Bells)
50 Meter KB Rack Walk 53/35

Simple Sets

Strict Chins

1-2-1-2-1-2-1-2-1-2

Cool Down

3 Rounds 3 Inch Worms/4 Scorpion Stretches (2R/2L)

SupportWork/Duck Walk Intervals

10 Rounds 30 Second on 30 Second off max Duck Walk


1/8/2013

WOD

4 Rounds

10 Dead lifts

10 Ring Dips

15 Box Jumps

Iron club

5-8 Minutes of Shoulder Mobility

4 Rounds

10 Box Jumps
5 Full ManMakers 45/30
Sprint 200 Meters

*Rest 60 Seconds Between Efforts

*Post Results to comments