02/08/10 Evening Classes are cancelled!
Evening Classes are cancelled!
WOD
30-25-20-15-10-5
Kettlebell Swings (52/35)
Knees to Elbows
Jumping Ring Dips
Out of town workout
30-25-20-15-10-5
Burpees
Squats
Posted by Judd on February 8, 2010 at 12:00 am | No comments
02/05/10 EVENING AND SATURDAY CLASSES CANCELED!!
EVENING AND SATURDAY CLASSES CANCELED!!
WOD
5 Rounds
7 Deadlift (225/135)
10 Ring dip
Out of town workout
Run 400
30 Burpees
Run 400
20 Burpees
Run 400
10 Burpees
Posted by Judd on February 5, 2010 at 12:00 am | 1 comment
02/04/10
WOD
Row 500
50 Burpees
50 Pull ups
50 Push Presses (45/35)
50 Walking Lunges
50 Kettle bell Swings (35/25)
50 Wall balls
Out of town workout
100 Pushups
100 Sit ups
100 Squats
100 Burpees
Posted by Judd on February 4, 2010 at 7:51 am | 1 comment
02/03/10 MORNING CLASS CANCELED
MORNING CLASS CANCELED
WOD
5 Rounds
10 Power Clean (135/95)
10 Handstand push-ups
10 Box Jumps
Out of town workout
150 Burpees for time
Posted by Judd on February 2, 2010 at 10:16 am | 1 comment
02/02/10
WOD
Thrusters
3-3-3-3-3
Then
21-15-9
Burpees
Pull ups
Out of town workout
21-15-9
Burpees
Box Jumps
Hand Stand Pushups
Posted by Judd on February 2, 2010 at 12:00 am | 1 comment
02/01/10
WOD
5 min Jump Tucks
5 min Sit ups
3 min Jump Tucks
3 min Sit ups
1 min Jump Tucks
1 min Sit ups
Out of town workout
5 min Jump Tucks
5 min Sit ups
3 min Jump Tucks
3 min Sit ups
1 min Jump Tucks
1 min Sit ups
Posted by Judd on February 1, 2010 at 12:00 am | 2 comments
01/29/10
WOD
“Fight Gone Burpee”
3 Rounds of as many reps as you can do in 1 min of each exercise, followed by 1 min rest after all 4 exercises are done. Scoring is total number of reps from all exercises.
Burpees
Power Snatches (65/45)
Knees to Elbows
Row
Out of town workout
3 Rounds of as many reps as you can do in 1 min of each exercise, followed by 1 min rest after all 4 exercises are done. Scoring is total number of reps from all exercises.
Burpees
Pushups
Situps
Box Jumps
Posted by Judd on January 29, 2010 at 10:44 am | 1 comment
01/28/10
WOD
Tabata Mashup
Kettlebell Swings (52/35)
Kettle bell Snatches
Kettle bell Thrusters
Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise. In this workout you cycle through the movements one after another until you reach 8 rounds of each.
Out of town workout
Tabata Mashup
Squats
Box Jumps
Pushups
Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise.
Posted by Judd on January 28, 2010 at 12:00 am | No comments
01/27/10
WOD
4 Rounds
5 Rep Max Deadlift
immediatly followed by
5 Rep Max Overhead Press
Rest 5 min.
Out of town workout
3 Rounds
Run 1 mile
Rest 10 min.
Try to maintain the same pace for all 3 rounds
Posted by Judd on January 27, 2010 at 12:00 am | No comments
01/26/10
FRAN CHALLENGE RESULTS
Top 2 male:
Okinyi Ayungo - 4:48
Russ Miles - 5:37
Top 2 female:
kiki proctor - 6:06
emily maisannes - 11:57
Top 2 most improved:
Seth Kelly - 6:40 to 4:09
Marcy Borger - 9:16 to 5:41
Thank you to everyone that participated it was a great time. If you are a winner please see us for your prize!
WOD
As Many Rounds as Possible in 20 min. of:
15 Pullups
15 Over Head Squats (95/65)
Row 150 Meters
Out of town workout
As Many Rounds as Possible in 20 min. of:
Run 400 meters
5 Handstand pushups
20 Squats
Posted by Judd on January 26, 2010 at 12:00 am | No comments