WOD Friday October 30/09

Happy HALLOWEEN!!!

You have a lot of choice for today's WOD! come on in and pick your "treat"!

Please come dressed up for the 430 - 630 Gym time!

WOD Thursday October 29/09

(Remember this pic Sherri!!??)

HAPPY 40TH BIRTHDAY SHERRI!

WOD

"Fuck being 40"

For time:
40 Box jump, 24 inch box

400M Run
40 Jumping pull-ups

400M Run
40 Kettlebell swings, 1 pood

400M Run
Walking Lunge, 40 steps

400M Run
40 Knees to elbows

400M Run
40 Push press, 45 pounds

400M Run
40 Back extensions

400M Run
40 Wall ball shots, 20 pound ball

400M Run
40 Burpees

400M Run
40 Double unders

400M Run

There is a time limit of 40 min to complete the WOD

*Please Dress Up in your best costume for tomorrow's halloween WOD!* Maybe prizes for best costume?

WOD Wednesday October 28/09

(Happy 28th Birthday KARI-LYN!)

WOD

As Many Rounds as Possible in 28 minutes

4 Climbing/Clapping Pull ups

8 Clapping Push Ups

12 Box Jumps

WOD Tuesday October 27/09

WOD

6 Rounds for time

15 Double Unders

15 Burpees

15 Unbroken KB Swings

*If you break during your KB Swings you must start the round over again*

(Rory showing he is clearly not a "pussy")

WOD

800M Run

40 Deadlifts (225#/135#)

800 M Run

WOD

Turkish Get-Up

3-3-3

21-15-9-15-21

Toes to Bar

Push Ups

Double Unders

WOD Thursday October 22/09

(Miller rocking the swings)

WOD

Alternate between

1 min of back squats (115#/75)

and

1 min of Pull Ups

You continue until you reach 100 squats and 100 pull ups.

WOD Wednesday October 21/09

WOD

Fight Gone Bad"

("Championship Version"

Five rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Tuesday October 20/09

(rowing hard !)

WOD

2 Rounds for Reps

In 5 minutes Run 400M and with the remaining time do as many Kettlebell swings (54#/36#) as possible

rest 2 min

In 5 minutes Run 400M and with the remaining time do as many Snatches (95#/65#) as possible

WOD Monday October 19/09

(Why is Sherri "relaxing" in the corner?!?! and get those elbows UP Sandra!)

WOD

Shoulder Press

3-3-3

5 Rounds For Max Reps

1 min Rowing

1 min rest

1 min Ring Dips

1 min rest

1 min Double Unders

1 min rest

WOD Friday October 16/09

WOD

AMRAP in 20 min

3 Deadlifts (80% of your 1 RM)

6 Chest to Bar Pulls Ups

9 Burpees

WOD Thursday October 15/09

(Virtual Shovelling = Shit)

WOD

For Time

500M Row

50 Box Jump

75 Double Unders

100 Steps Walking Lunge

800 M Run

(The aftermath)

WOD

"The Bear" (strict version!)

5 rounds for max load

7 Sets of the following sequence

Power Clean

Front Squat

SPLIT JERK

Back Squat

Rack SPLIT JERK

*Bar can not be set on the ground until all 7 sets of a round are completed - touch and go only*

(Some fun at the "Guy Show" a few weekends ago!)

WOD

"Tabata This"

Tabata Row

Tabata Squat

Tabata Pullup

Tabata Pushup

Tabata Sit-up

There is a 1 minute rest between rounds.

WOD Friday October 9/09

(rory glad he only has to watch!)

WOD

Today you get a choice of WODS! Come in to find out what they are!

*There are no classes on Thanksgiving Monday*

WOD Thursday October 8/09

(Lifting or Sleeping? lol)

WOD

MAX LOAD in 8 min of

Overhead Squats (95#/65#)

3 min Double unders

3 min Burpees

2 min Double unders

2 min Burpees

1 min Double unders

1 min Burpees

Your score is your total reps divided by your total weight lifted

*Reminder that there will be no classes on Thanksgiving Monday*

(Is he smiling or grimacing in pain? If you saw the aftermath of this row you know the answer!)

WOD

"Weightlifting Gone BAD"

3 Rounds for MAX REPS

Deadlifts (225#/135#)

Push Press (95#/65#)

KB Squat (24kg/16kg)

DB Snatch (40#/25#)

Weighted Step Ups (55#/30# - 20"/12")

One minute at each station for max reps with one minute rest between rounds

WOD Tuesday October 6/09

WOD

5 Rounds For Time

400M Run

20 Unbroken KB Swings

20 Unbroken Sit ups

*If you take a break during either the KB Swings or the Sit Ups you must start them again*

WOD Monday October 5/09

WOD

21-18-15-12-9-6-3

Power Cleans (95#/65#)

Double Unders

WOD Friday October 2/09

(Everyone loves Burpees)

WOD

With a continuously running clock perform

1 Burpee the first minute

2 Burpees the 2nd minute

3 Burpees the 3rd minute ...

Keep going until you can't complete the required number of burpees in the minute.