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Archive | April, 2013

Tuesday April, 30 2013

Workout of the Day:
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
20 Kipping pull-ups
50 Box jumps (24/20)
25 Overhead squats (65/45)
25 L-pull-ups
50 Sit-ups

 

Endurance Wod:
Six rounds, for time:
25 Double-unders
400 meter run

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Monday April 29, 2013

Workout of the Day:
“Klepto”
4 rounds for time of:
27 Box jumps, 24″/20″ box
20 Burpees
11 Squat cleans, 145/100 pounds

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Saturday April 27, 2013

Workout of the Day:

In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps
Box Jumps x 15 reps
400 Meter Run

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Friday April 26, 2013

Workout of the Day:
Snatch Practice 1-1-1-1-1-1-1 (Keep loads where you can maintain perfect technique)
Then:
“Power Clean Elizabeth”
21-15-9 reps of:
Power Cleans (135/95)
Ring Dips

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Thursday April 25, 2013

Workout of the Day:

Push Press 3-3-3-3-3

Then:

“Annie”
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Endurance Wod:

Each for distance:
Row, 10x 1 minute
Rest 1 minute between efforts.

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Wednesday April 24, 2013

Workout of the Day:
Three rounds, for time:
Run 800 meters
Snatch 15 reps (95/65)

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Tuesday April 23, 2013

Workout of the Day:
For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings (53/35)
40 Pull-ups
30 Handstand push-ups or Push-ups
Endurance Wod:
Run 5k

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Monday April 22, 2013

Workout of the Day:
“Running Jackie”
1000 meter Run
50 Thrusters (45/35)
30 Pull-ups

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Saturday April 20, 2013

See you all Saturday at 9am for the “Murph for the Earth” Earth Day Fundraiser!
Workout of the Day:
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

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Friday April 19, 2013

Reminder:  Due to Cardio tennis, today’s afternoon class will be held at 4:30pm instead of 5:30pm.

Workout of the Day:
Four rounds for time of:
Run 400 meters
50 Air squats

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