Hansen
September 30, 2009Workout of the Day “Hansen” Five rounds for time: 30 Kettlebell Swing 72#M /53#W 30 Burpees 30 Glute-ham sit-ups
Annie
September 29, 2009Workout of the Day “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
The Chief
September 28, 2009Workout of the Day “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135#Men/95#Women 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles This begins the week of benchmark WODs. Gonna be a good week.
Group Workout
September 26, 2009Group Workout Workout begins at 9:00am.
Bench Presses and Squats
September 25, 2009Warm Up 10 Push Ups 250 Meter Row 10 Air Squats Workout of the Day 4 Rounds for Time 25 Bench Press 185M/115W 500M Row 25 Back Squats 185M/115W Core Work 50 Floor Sweepers for Time Gettin ready for the KB cert!
Front Squats, Jump Ropes and Burpees
September 24, 2009Warmup 10 Lunges (each leg) 10 Pull Ups 10 Air Squats 200M Run Workout of the Day Front Squat 3 – 3 – 3 – 3 – 3 Rest as needed then: 3 Rounds time: 25 Double Unders or 100 Singles 25 Burpees Core Work 2 Minutes in Handstand Position
Cindy & Nancy
September 23, 2009Warmup “Cindy” 3 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day Nancy 5 Rounds for Time: 400m Run 15 Overhead Squats 95M/65W Core Work 2 Rounds 25 Back Extensions 25 Gluet Ha Situps
Danny
September 22, 2009Warmup Run 1 Mile or Row 1600 Meters Workout of the Day Danny AMRAP (As Many Rounds as Possible) in 20 Minutes: 24″ Box Jumps, 30 reps 115# Push Press, 20 reps 30 Pull Ups Core Work 100 Leg Raises Danny is a hero WOD named for Oakland SWAT Sergeant Daniel Sakai, age [...]
DL and Burpees
September 21, 2009Warmup 3 Rounds 10 Jumping Jacks 10 Push Ups 10 Air Squats 200m Run Workout of the Day 5 Rounds for Time 5 Dead Lifts 275M/185W 10 Burpees Rest 10 minutes then: Run 400M for Time Rest 5 minutes then: Row 500M for Time Core Work 100 AbMat Situps
Rest Day
September 20, 2009Rest
