WOD 050110

Run 400m.....backwards

30 bear complex

Run 400m.....backwards

WOD 043010

Run 400 m

70 Burpees

60 Situps

50 Kettlebell Swings

40 Box Jumps

30 Handstand Push ups

Run 400 m

And no....this isn't a joke. : )

WOD 042910

For 20 Minutes

5 Pull Ups

10 Push Ups

15 Airsquats

count your rounds

Don't forget, Doug and I will be gone for the later sessions so you guys come and post your rounds on the white board. Life will resume to normal on Friday.

WOD 042810

Happy Birthday Kodi Kern...5 years old.

3 Rounds

100 ft lunge

50 squats

25 Back Ext.

10 Push Presses

WOD 042710

Run 400 m

30 Handstand Pushups

40 Box Jumps

50 Kettlebell Swings

60 Sit Ups

70 Burpees

Run 400 m

This week

I wanted to let everyone know that this is going to be an extremely weird week. Doug is in a training school all week and this is my last week of coaching track. Our 2:00 sessions are still open but without a trainer if you still want to come and do it yourself. Thursday there will be no trainer at the 2:00, 3:30, 5:30 or 6:30. You may still come at those times and do the work out on the board. Just push power on the stereo and pick a CD you like to workout to. I will be at a track meet and Doug will still be in training. Sorry for the inconvenience, militants. Friday I'm home all day and hope you all will be here to sweat.....Rachel

WOD 042610

• 50 Wallballs
• 20 Pullups
• 20 Dips
• 40 Wallballs
• 16 Pullups
• 16 Dips
• 30 Wallballs
• 12 Pullups
• 12 Dips
• 20 Wallballs
• 8 Pullups
• 8 Dips
• 10 Wallballs
• 4 Pullups
• 4 Dips

WOD 042510

As many rounds in 30 minutes

5 Deadlifts

13 Push Ups

9 Box Jumps

WOD 042410

50 Pull ups

400 meter run

21 Thrusters

800 meter run

21 thrusters

400 meter run

50 pullups

WOD 042310

Field Relays

10 KB Swings

10 Box Jumps

Squat throw med ball up and down field

Lung to it

3 Burpees at each ball

10 KB Swings

10 Box Jumps

Squat throw med ball backwards up and down field

back pedal to it

4 Burpees at each ball

10 KB Swings

10 Box Jumps

Side throw med ball up and down field

side step to it

5 Burpees at each ball

Run 800 m

WOD 042210

4 Rounds

20 Dumbell Snatches (10 each arm)
20 Sledge Hammers (10 each arm)
20 Knees to Elbows (or toes to bar)
100 Jump Rope

Start and End with a 400 m Run

WOD 042110

5 Rounds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

WOD 042010

10-9-8-7-6-5-4-3-2-1

Pull Ups
Dips
Overhead Squats

20 foot lung between each round

WOD 041910

Three one minute rounds at each station. One minute rest between rounds.
Count each rep through all rounds for a total at the end.


Row (count calories)
Wall Ball (M 20#/W 14#)
Sumo Dead Lift High Pull (75#)
Box Jump (20" Box)
Push Press (75#)

WOD 041810

Run 400 m
25 Burpees
Run 400 m
50 Push Ups
Run 400 m
75 Sit Ups
Run 400 m
100 Air Squats
Run 400 m
75 Sit Ups
Run 400 m
50 Push Ups
Run 400 m
25 Burpees
Run 400 m

CrossFit "Angie": a time lapse

WOD 041710

For time:

100 Pull-Ups

100 Push Ups

100 Sit Ups

100 Air Squats

WOD 041610

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

Manmakers

between each set run 400 meters

Start and end with the Manmaker

WOD 041510

4 Rounds

1 minute each

Kettle Bell Swing

Pull Ups

Ring Dips

Bounds

Row

First rule of Zombieland.....cardio!

WOD 041410

BALL DAY!!!

4 Rounds

25 Box Step Ups...with your ball

25 Wall Balls

100 ft Lung...push press your ball overhead

Run Down Driveway...with your ball

WOD 041310

3 Rounds

10 Ring Rows

20 DB Thrusters

30 Box Jumps

40 Sit Ups

100 Jump Ropes

The only courage that matters is the kind that gets you from one moment to the next.

WOD 041210

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Presses

Same weight for all three

Men 155

Women 95

We will scale to your fitness levels

WOD 041110

Once every minute for 30 minutes

5 pullups

10 pushups

15 airsquats

WOD 041010

8 Rounds
20 seconds on 10 seconds off

Row
Dips
Lunges

Sit Ups

Dumbbell Hang Cleans

WOD 040910

Field Relays

Sprint

30 Burpees

Sprint

30 Box Jumps

Sprint

30 Push Ups

Sprint

30 Sit Ups

Farmer Carry 45lbs

Run 1 Mile

WOD 040810

Run 800 m (twice down driveway)

150 Double Unders

50 Burpees

For Time

Courage is not simply one of the virtues, but the form of every virtue at the testing point. ~C.S. Lewis

WOD 040710

3-1 min rnds

Row

Airsquat

KB swing

Knees to Elbows

Push Press

WOD 040610

4 Rounds

Run 400 m

10 Deadlifts

20 Box Jumps

30 Push Ups

40 Sit Ups

50 Wall Balls

Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow. ~Mary Anne Radmacher

WOD 040510

10 clean and jerks

1 weighted pullup

9 c&j

2 weighted pullups

8 c&j

3 weighted pullups

7 c&j

4 weighted pullups

6 c&j

5 weighted pullups

5 c&j

6 weighted pullups

4 c&j

7 weighted pullups

3 c&j

8 weighted pullups

2 c&j

9 weighted pullups

1 c&j

10 weighted pullups

WOD 040410

Begin with 400 meter run

4 rnds

20 Lunges @ 25% BW

30 sit ups

40 Box Jumps

End with 400 meter run

WOD 040310

100 Hang Cleans

3 Push Presses at the top of every minute

For time

Constantly Varied, Funtional Movement at High Intensity

WOD 040210

20 Minutes

5 Pull Ups

10 Push Ups

15 Air Squats

For Rounds

WOD 040110

Happy Birthday Kathy Weaver

Row 750 m

4 Rounds

20 situps

10 canoes

10 pistols (each leg)

10 Dips

End WOD with 300 Jump ropes