W.O.D. 6/14/11

Push Press 5X3

Great Job at the Warrior Dash this Weekend everyone!

10 min AMRAP

Sit Ups, Push Ups, and Wall Ball

On ‘GO’, complete 1 Sit Up, 1 Push Up, 1 Wall Ball

then 2 Sit Ups, 2 Push Ups, 2 Wall Ball…and so on

complete as many rounds as possible for the 10 minutes

REST 3 MINUTES

FOR TIME:

Work your way back down from the last complete round you hit in the AMRAP

‘Rounds’ for part 1 and ‘Time’ for part 2 will be posted

OH Squat 5-5-5-5-5

1 Min Max Rep Jump Rope

8/8 TGU

1 Min Max Rep Jump Rope

6/6 TGU

1 Min Max Rep Jump Rope

4/4 TGU

*count your Jumps and keep steady or beat your score each round

WOD 6/7/11

6 Burpees

8 K to E

10 Deadlifts

12 Flutter Kicks

20 mins AMRAP

W.O.D. 6/1/11

5 For Time:

Gym Lap

10 WallBall

10 KB Snatch L/R

20 Walking Swings

Teams for Monday morning:

RED

Bobby, Mark W, Kim, Jen, Kristen O

BLUE

Ed, Armando, Kurt, Stacy, Theresa

WHITE

Tony, Dennis, Lisa K, Kate, Donna

BLACK

Kris, Eric, Vicki, Lisa W, Kristen

W.O.D. 5/27/11

4 rounds, 1 Min each station, Lap in between each rounds:

Heavy Twists

Ab Mat Sit-ups

Ring Pikes

Get-up Sit-up

W.O.D. 5/26/11

KB Chaos

10 Swings

10 Cleans

10 Jump Squat

10 Hindu Push-ups

W.O.D. 5/25/11

Deadlift 5×3

KB Front Squat 8×2

Max Rep Chin-ups- 3x

Hanging leg raise 3×10

W.O.D. 5/25/11

AmRap in 25 Min:

10 L/R  KB High Pull

50 Mt Climbers

10 L/R  Alt Swings

20  Burpees

Congrats Ed Donlin, Paleo challenge winner!