Saturday 12/20/08 “Group Workout”
December 19, 2008Saturday “Group Workout” 9am Sharp Workout of the Day (WOD) We will start out with a 10 min Group Workout As Many Rounds As Possible. (in 10 min) 15 Med Ball Cleans 15 Air Squats then move into the workout “Fixed Card Game” (30 Minutes) Hearts 10 Kettlebell Swings Diamonds 10 Box Jumps Spades 10 [...]
Friday 12/19/08 WOD
December 18, 2008Workout of the Day (WOD) Warm up: Spinning Bike 15 mins Back Exts 2 x 10 – 15 Air Squats 2 x 10 – 15 Push Ups 2 x 10 – 15 Workout: “Isabel” Snatch 135 M / 95 W 30 reps for time Core Work: Ab Mat 3 x 25-35 Leg Raises 3 x [...]
Thursday 12/18/08 WOD
December 17, 2008Workout of the Day (WOD) The following for time: 400 Meter Run50 Air Squats500 Meter Row50 Push Ups400 Meter Run50 Sit Ups500 Meter Row50 Back Extensions Practice:Kettlebell Swings 3×15Kettlebell Cleans 3×15
Wednesday 12/17/08 WOD
December 16, 2008Workout of the Day (WOD) “Jackie” 1000 Meter Row Thruster 45 M / 35 W 50 reps Pull Ups 30 reps Core: Floor Sweepers 50 reps for time: Skill Work: Practice “The Clean” We had a surprise visitor yesterday from a local reporter from the Plantation Forum Newspaper. Looks like we are gaining a little [...]
Tuesday 12/16/08 WOD
December 15, 2008Got this Workout from HQ and couldn’t wait to post it. Workout of the Day (WOD) Three rounds for time of: 24″ Box jump, 50 reps 185 pound Deadlift, 21 reps 30 Pull-ups Skill Work: Practice Muscle Ups or Ring Rows Practice Hand Stand Push ups or Hand Stands The morning crew had a blast [...]
Monday 12/15/08 WOD
December 14, 2008Workout of the Day (WOD) “Cardio Buffet” Run 1 mile for time Rest as needed then Row 2000 Meters for time Rest as needed then 50 Double Unders for time Core: Knee to Elbows 2×10-15 reps Ab Wheel 2×10-15 reps Even though we all hate it we have to have our Met Con Day to [...]
Saturday 12/13/08 “Group Workout”
December 12, 2008Group Workout @ 9am Warm Up 10 minutes of the following: 10 Air Squats Run 100 Meters 10 Push Ups Run 100 Meters 25 Sit Ups Run 100 Meters 10 Pull Ups Run 100 Meters Group Workout in Teams of Two. Only One Athlete at a time – when your partner needs a break you [...]
Friday 12/12/08 WOD
December 11, 2008Workout of the Day (WOD) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post [...]
