Sat. Mar. 12th, 2011

Today's W.O.D.
Team workout
"5 more minutes"
5 mins of wallballs
5 mins of knees to elbows
5 mins of burpees
5 mins of pullups
5 mins of back extensions
5 mins of squats

*Only one person can be doing the exercise at a time. During the workout, one person must be rowing at all times. Person on rower must row for 1 minute and then switch out. Score is total reps plus calories rowed.

Friday, Mar. 11, 2011

Today's W.O.D.
Strength
Muscle-ups 5x3

Met-con
10 one-arm push ups (5 ea. arm
15 squat clean (95/65#)
400m run
5 rounds for time

Thurs. Mar. 10, 2011

Today's W.O.D.
"Make-up Thursday"

*today is a rest day for many. If you missed a workout this week and want to make it up, today's the day.

Weds. Mar. 9th, 2011

Today's W.O.D
Strength
Bench press 1-1-1-1-1

Met-con
5 Push Press
10 Ring dips
15 Sit-ups
AMRAP in 20 mins

Tues. Mar. 8th, 2011

Today's W.O.D.
Strength
Deadlift 5x5

Met-con
50 Pull-ups
75 Double unders
21 Burpees
150 Double unders
21 Burpees
75 Double unders
50 Pull-ups
For time

Mon. Mar. 7th, 2011

Announcement:

There will be no 4pm class for the remainder of this month. Until we have more interest in this time slot, this class will be utilized for 1 on 1 training. Give me a call if you have any questions or comments.

Today's W.O.D.
1000 jump ropes for time

"Sidney Run"
for time