Archive for June, 2010
WARMUP: 15 MOD BURPEES, 30 SQUAT JUMPS, 50 SIT UPS WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 25 MIN. CAP M 95,75 / W 45,33 OVERHEAD BARBELL WALK 50 METER 20 WALL BALL SHOTS M 20 / W 10 M 45 / W 15 BARBELL FARMER WALK 50 METER WOD (WORKOUT OF THE DAY): LEVEL 1 5 [ READ MORE ]
WARMUP: 15 CHEST TO BAR PULL UPS / 50 AIR SQUATS WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 FOR TIME 25 MIN. CAP 400 METER RUN / OPTIONAL ROUND 4 250 METER RUN ROUND 1 12 AMERICAN KB SWINGS / ROUND 2 12 POWER KB SWINGS / ROUND 3 RUSSIAN KB SWINGS / ROUND 4 [ READ MORE ]
WARMUP: 60 MOUNTAIN CLIMBERS, ACTIVE WARMUP WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 25 MIN CAP 1 3 6 9 24 9 6 3 1 BURPEES SHOULDER PRESS M 95 / W 45 FLOOR PRESS M 53 / W 35 AROUND THE WORLD M 45 / W 25 EACH SIDE WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 25 MIN [ READ MORE ]
Rest up everyone it was a really tough couple of WOD’s yesterday. I will see you all tomorrow at the BOX (gym). [ READ MORE ]
SECRET WOD COME BY AND ENJOY! SEE YOU ALL THERE [ READ MORE ]
WARMUP: 400 METER RUN, 40 MOUNTAIN CLIMBERS, 20 PUSHUPS WOD (WORKOUT OF THE DAY): CINDY AMRAP 20 MIN. 5 PULL UPS 10 PUSHUPS / ON-RAMP 20 JUMPING PULL UPS 15 AIR SQUATS COOL DOWN: HAND STAND PUSHUP HOLDS 4X 30-1MIN OR MOD HSPU HOLDS 4X 30-1MIN. [ READ MORE ]
WARMUP: 5 MIN JUMP ROPE WOD (WORKOUT OF THE DAY): ON-RAMP 30 MIN. CAP 21, 18, 15, 9, 6, 3 FRONT PLATE PRESSES M 35 / W 15 BENT OVER ROWS M 35 / W 15 KB WOOD CHOPS M 26 / W 18 250 METER RUN AFTER EVERY SET WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP 21, 18, 15, [ READ MORE ]
WARMUP: 5 HSPU, 10 KNEE TO ELBOWS, 10 TOES TO BAR, 5 BURPEES WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP 100 JUMP ROPES 50 WEIGHTED JUMP SQUATS M 45 / W 33 100 MOUNTAIN CLIMBERS 50 WALL BALL SHOTS M 20 / W 10 100 JUMP ROPES 50 KB AMERICAN SWINGS 100 MOUNTAIN CLIMBERS WOD (WORKOUT OF THE DAY): ON-RAMP 30 [ READ MORE ]
WARMUP: 10 PULL UPS / CHEST TO BAR PULL UPS, 10 SQUAT JUMPS, 25 JUMPING JACKS, 25 FRONT JUMPING JACKS WOD (WORKOUT OF THE DAY): ON-RAMP 20 MIN CAP. 10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 PUSH PRESSES DIPS KB SDHP (SUMO DEADLIFT HIGH PULLS) M 53 / W 35 WOD (WORKOUT OF THE DAY): LEVEL 1 [ READ MORE ]
WARMUP: 5 MIN. JUMP ROPE WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 20 MIN CAP 25 AIR SQUATS 15 MOD PUSHUPS 10 BURPEES 5 KB SNATCHES WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS OPTIONAL 4 20 MIN CAP 30 AIR SQUATS 20 PARALLETTE CLAPPING PUSHUPS 10 BURPEES 5 SNATCHES M95 / W55 COOL DOWN: 800 METER RUN [ READ MORE ]
