Tuesday, July 24, 2012

Tues 7-24 WOD

So we beat up your legs yesterday and we go your arms today just wait for tomorrow! (If I could make an evil icon face I would.)
WOD:
10-15-10
ring push ups
ring dips
burpees
pull ups








Monday, July 23, 2012

Mon 7-23 WOD

Ok so much better on the pics today and look Sarah N is back. Nice to see you again!!! We had a visit from one of my least favorite girls today and I think most of you are going to agree she's a bit of a B*&(@!!

WOD:
"Kelly"
5 rounds:
400 M run
30 Box Jumps
30  Wall Balls










Friday, July 20, 2012

Fri 7-20 WOD

Sorry no pics today, camera issues, I know time to get a new one!!

WOD:
3 rds:
1 min box jumps
2 rope climbs
:30 sec ring dips
2 ropes climbs
:30 sec Handstand Push Ups
2 ropes climbs
1 min hip extensions


Wednesday, July 18, 2012

Wed 7-16 WOD

Don't forget about the Dock WOD and Potluck this Saturday, directions are posted on the cork board in the lobby.

Working with the med balls today, in the heat, WOW it's hot just standing out there.

WOD:
AMRAP in 20:
4 tire flips
6 med ball push up alternating hands
8 med ball squat cleans
10 med ball toe touchs










Monday, July 16, 2012

Mon 7-16 WOD

We had a visit from my favorite girl today and it's still a great WOD even on a day this hot. Check out the comments for everyone's scores, someone got kicked off the leaderboard and someone got a PR!!

WOD:
Helen
3 rounds: 
400 M run
21 kettlebell swings
12 pull ups





Friday, July 13, 2012

Fri 7-13 WOD

Got a little bit of work on the lungs and heart today yay for Tabatas.
WOD:
Tabata
row
airdyne
burpees
row






Wednesday, July 11, 2012

Wed 7-11 WOD

Sorry no pictures I forgot to put the memory card in opps!

WOD:
350 double unders
every minute on the minute do 3 ham/glute raises

Tuesday, July 10, 2012

Tues 7-10 WOD

We got some muscle up work in today amist the insain heat increase, holy cow ,but I'll take it over 50's and rain. Don't forget to keep those muscle up progressions in your warm ups, and just for good measure, "I told you so Donna".

WOD:
10X10 1 arm snatch
10 hand release push ups
2 muscle ups

9X9 snatch
12 HRPU
3 MU

8X8 snatch
14 HRPU
2 MU

7X7 snatch
16 HRPU
2 MU

6X6 snatch
18 HRPU
2 MU






Monday, July 9, 2012

Mon 7-9 WOD

HOLY HOT TAMALES BATMAN!! Great weather to have a 15+ min WOD.
WOD:
1000 M row
3 rounds:
21 box jumps
15 press (med-heavy)
9 Deads (heavy)






Tuesday, July 3, 2012

Tues. 7-3 WOD

Remember we're closed tomorrow the 4th for the holiday, but you can make it up Thurs at the 9:15. 
Had a little bit of everything today and it felt great, right?!  

WOD:
4 rounds:
75 double unders
10 burpee box overs
10 push jerks (heavy)
10 wall balls