1-28-10 WOD

4 rounds

500M
20 Box Jumps
10 BW Deadlifts
25 GHD Sit-Ups

END 4th Rd with 30 Burpees

1-27-10 WOD

The dos and don'ts of spotting a bench press

1x clean
1x bench press
1x back squat

Three attempts to reach one rep max for each lift.

1-26-10 WOD

“Upside Down Cindy”

Max Rds 20 min
15 Pull-Ups
10 Push-Ups
5 Squats

1-25-10 WOD

21-15-9

Push Press (115/75)
Burpees
Ring Dips
Row Cals

1-23-10 WOD

3rds

20minute Time Limit
100 Walking Lunges
25 Abmat Sit-Ups
20 Pull-Ups
10 Tuck Jumps

1-22-10 WOD

5rds
10 2-fer Wall Ball
10 Renegade Rows
10 Paralette Sit-Thrus
20 Double-Unders (100 singles)

12:00 and PM Classes

“Team Challenge”

5minutes per exercise. Max reps per team.
2-fer Wall Balls
Renegage Rows
Paralette Sit-Thrus
Double-Unders

1-21-10 WOD

“Fran”

21-15-9
Thrusters (95/65)
Pull-Ups

As of the 6:00pm class we have had 6 people turn in sub 4:00 Rx times.

We have some solid athletes that will be going tomorrow that had a rest day today.

Let’s shoot for 10 people in the 3:00′s Rx!!

1-20-10 WOD

Max height box jump

3 x 5 Overhead Squats

THEN

3rds
5 Muscle-Ups (Sub Muscle-Up progression or 12 Pull-Ups and 12 Ring Dips)
20 GHD Sit-Ups

01-19-2010

20 minutes AMRAP

10 KB swings each arm (35/20)
15 box jumps
5 burpees or 7 star jumps

1-18-10 WOD

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

“Badger” (Hero Workout)

Level 1:
3 rounds of
30 squat cleans (95/65)
30 pull-ups
800M

Level 2:
3 rounds of:
30 front squats
15 pull-ups
15 push-ups
400M

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