Archive for 2011

Workout of the Day: Tuesday 12-27-11

WOD 1:”Diane” 21-15-9 reps for time of:

  • Deadlift (225/165)
  • Handstand Push Ups

Strength WOD: Bench Press 3-3-3-3-3 (12 ring rows between sets)

Endurance WOD: Amrap 15:00

  • Run 200m
  • 20 Touch n’ goes

$$: 5 Partner Sprints

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Workout of the Day: Monday 12-26-11

Strength WOD: Front Squats 5-5-5-5, Overhead Squats 5-5-5-5

Endurance WOD: AMRAP 15:00

  • 25 Box Jumps (24″/18″)
  • Row 300m
  • 12 Burpees

WOD 2: AMRAP 12:00

  • Shuttle Run D&B x 3
  • 15 Kettlebell Swings (53/35)

$$: 4 Partner Sprints

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Workout of the Day: Sunday 12-25-11

Merry Christmas and a Happy New Year!

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Workout of the Day: Saturday 12-24-11

WOD 1: Chirstmas Eve WOD 2011! 12 days of Christmas WOD Dice Game! AMRAP 15:00

WOD 2: Boys vs. Girls Team WOD! (Boys won BTW!)


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Workout of the Day: Friday 12-23-11

WOD 1: Three rounds for time of: (20:00 max)

  • Dumbbell squat snatch, 15 reps, right arm (35/25)
  • 15 GHD sit-ups (sub 30 Ab Mat)
  • Dumbbell squat snatch, 15 reps, left arm (35/25)
  • 15 Toes to bar

Scaling: A: dumbbells 15/5, 20 Ab Mat sit ups. B: dumbbells 25/15, 30 Ab Mat Sit Ups, C:RX

WOD 2 Strength: Deadlifts 10-10-10

WOD 2 Endurance: 2,000m row, stop every 400m and do 25 push ups (all for time):

$$: 100 Box Jumps for time (18/12)

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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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