Wednesday, April 18, 2012
Warm-up
1000 m Row
Skill/Strength Work Wall Balls
Workout
5 Pullups
10 Wall Balls
20 Situps
200 Jump Rope Singles
4 Rounds
Monday, April 16, 2012
Warm-up
Run
Skill/Strength Work SDHP
Workout
21-15-9
200m Run
10 SDHP
20 Goblet Squats
20 KB Swings
Friday, April 13, 2012
Warm-up
Tabata Row for 4 minutes
Skill/Strength Work Handstand Holds
Workout
21-15-9-5-3-1
400m Run
Situps
Push Press
Air Squat
Wednesday, April 11, 2012
Warm-up
250 Jump Rope
Skill/Strength Work Jump Rope and Double Unders
Workout
5 Ring Dips
10 Back Squats
15 Box Jumps
4 Rounds
Monday, April 9, 2012
Warm-up
800m Run
Skill/Strength Work Wall Squats
Workout
1 mile Ruck March 50 lbs.
30 Deadlifts at 75% of 1 RM
SPRING BREAK
Monday, April 2, 2012
Warm-up
Row 1000m
Skill/Strength Work Pike Pushups
Workout
10 Pike Pushups
10 Box Jumps
20 Situps
4 rounds
Ab Work Tabata plank
Friday, March 30, 2012
Warmup 800 meter Run
Strength Weighted Pushup 5x5
Workout 2000 meter Row
Wednesday, March28, 2012
Warmup 50 Mountain Climbers
Skill Deadlifts 5x5
Workout
Tabata Day
Pullups
Situps
Wallball
SDHP
Monday, March 26, 2012
Warmup 4x400 Runs
Skill Back Squats 5x5
Workout
250 Rope Singles
25 KB Swings
25 Push ups
4 Rounds
Friday, March23, 2012
Warmup 800m Run
Skill OH Squats
Workout
10minute AMRAP
20 Situps
100 Jump Rope Singles
Wednesday, March21, 2012
Warmup 200 Jump rope
Skill 5x5 Press
Workout
3 Rounds for Time
800 Meter Run
50 Air Squats
Monday, March 19, 2012
Warmup 50 Squat Thrusts
Skill Goblet Squat
Workout
4 Rounds for Time
30 Air Squats
25 KB Swings
20 Pushups
10 Knees to Elbow
Friday, March 16, 2012
Warmup 1 mile Run
Skill Power Clean
Workout
20 minute AMRAP
250 meter Row
5 Power Clean
10 Burpees
Wednesday, March 14, 2012
Warmup 4x400m Run 30 second rest between
Skill Push up
Workout 30 Squat Thrusts
20 Deadlift
30 Squat Thrusts
15 Deadlift
30 Squat Thrusts
10 Deadlift
30 Squat Thrusts
5 Deadlifts
Monday, March 12, 2012
Abs 30 Knees to Elbow
Warmup 50 Squat Thrusts
Skill Thrusters
Workout 20-15-10-5
Thrusters
DB Rows from Pushup
Box Jump
200m Run
Abs Plank Work
Friday, March 9, 2012
Warmup 200 Jump Rope Singles
Skill KB Twists
Workout 1 mile Ruck March or Run
Ab Work 100 situps or 30 GHD
Wednesday, March 7,2012
Warmup 1 mile Run
Skill Back Squat
Workout 30 SDHP
30 Box Jumps
200m Run
3 Rounds
Monday, March 5,2012
Warmup 100 easy Row/100 hard for 1000 meters
Skill Box Jumps 5x10
WOD Team WOD
200 Air Squats
100 Push ups
200 Box Jumps
100 Push Press
10 Rope Climb
100 Sit ups
800 meter Run together
Wednesday, February 29, 2012
Warmup 1000 meter Row
Skill Pullups
WOD 10 Pullups
20 Burpees
30 Situps
100 Jump Rope Singles
4 Rounds
Monday, February 27,2012
Warmup 1 mile run
Skill SDHP
Workout 10 SDHP
20 Air Squats
30 KB Swings
400 meter Run
4 RoundsFriday, February 24, 2012
Warmup 1 minute easy row/1 minute hard
Strength Jump Rope Tabata
Workout Row 250 meters
10 KB cleans each arm
15 SDHP
20 Box Jumps
4 Rounds
Wednesday, February 22, 2012
Warmup 1 mile Run
Strength 1 minute Row/1minute Rest
Workout 10 Roving Planks Each Way
20 KB Swings
25 Sit ups (holding KB)
10 Push Press
4 Rounds
Monday, February 20,2012
Warmup 1000m Row
Skill Ring Holds
Workout 5 Ring Dips
10 Pushups
15 Burpees
20 Star Jumps
50 Jump Rope Singles
4 Rounds
Denise 13:13
Vienna 13:21
Jill 13:12
Friday, February 17, 2012
Warm up Jump Rope Tabata 1 minute Jump/10 second Rest
Skill Handstand Hold
Workout 10 Box Jumps
Handstand Hold 20 count
10 Ring Dips
10 Sit ups
5 Rounds
Denise 16:10
Vienna 17:57
Debbie 19:15
Angie 18:41
Wednesday, February 15, 2012
Warm up 800 meter ruck run
Skill Front Squat 5x5
Workout 25 Front Squats 33/53#
25 Push Press
Handstand Hold 20 count
4 Rounds
Monday, February 13, 2012
Warm up Tabata Jump Rope
Skill KB Swings
Workout 21-15-9
400 m Run
KB Swings
Push ups
Air Squats
Vienna 13:40
Debbie 14:16
Nancy 16:15
Julie 17:25
Friday, February 10,2012
Warm-up Row 500 meters
Strength Sit ups
Workout 21-15-9-5-3
Sit ups
KB Swings
Air Squats
400 meter run/500 meter Row
Anette 20:10
Vienna 19:32
Allyson 21:53
Julie 21:14
Debbie 22:01
Nancy 23:17
Wednesday, February 8, 2012
Warm-up Row 500 meter
Strength SDHP 5x5
Workout 21-15-9
Thruster
Pull-ups
400 meter Run
Vienna 21:20
Allyson 21:19
Debbie 21:30
Nancy 19:00
Kim 21:21
Anette 19:20
Monday, February 6, 2012
Warm-up Fartlek Run
Skill Burpees
Workout 20 Box Jumps
15 Pull ups
10 KB Swings
5 Burpees
4 Rounds
Nancy 14:05
Denise 14:20
Vienna 15:38
Debbie 17:20
Sarah 16:24
Julie 17:00
Allyson16:03
Friday, February 3, 2012
Warm-up 1 mile Run
Skill Squats
Workout 5 KTE
10 Push ups
10 Box Jumps
10 Air Squats
200 meter Run/250 meter Row
4 Rounds
Denise-10:39
Julie- 15:35
Debbie- 14:00
Vienna- 12:14
Nancy- 14:02
Allyson- 14:50
Sarah-12:33
Wed., February 1, 2012
Warm-up 1000m Row
Skill Work Med. Ball Clean
Workout 3-4 minute AMRAPs
20 jump rope singles
10 SDHP (empty bar)
Rest
10 situps
10 Push Press
Rest
5 Pull ups
10 Med. Ball Cleans
Ab Work Knees to Elbow 30x
Warm-up
1000 m Row
Skill/Strength Work Wall Balls
Workout
5 Pullups
10 Wall Balls
20 Situps
200 Jump Rope Singles
4 Rounds
Monday, April 16, 2012
Warm-up
Run
Skill/Strength Work SDHP
Workout
21-15-9
200m Run
10 SDHP
20 Goblet Squats
20 KB Swings
Friday, April 13, 2012
Warm-up
Tabata Row for 4 minutes
Skill/Strength Work Handstand Holds
Workout
21-15-9-5-3-1
400m Run
Situps
Push Press
Air Squat
Wednesday, April 11, 2012
Warm-up
250 Jump Rope
Skill/Strength Work Jump Rope and Double Unders
Workout
5 Ring Dips
10 Back Squats
15 Box Jumps
4 Rounds
Monday, April 9, 2012
Warm-up
800m Run
Skill/Strength Work Wall Squats
Workout
1 mile Ruck March 50 lbs.
30 Deadlifts at 75% of 1 RM
SPRING BREAK
Monday, April 2, 2012
Warm-up
Row 1000m
Skill/Strength Work Pike Pushups
Workout
10 Pike Pushups
10 Box Jumps
20 Situps
4 rounds
Ab Work Tabata plank
Friday, March 30, 2012
Warmup 800 meter Run
Strength Weighted Pushup 5x5
Workout 2000 meter Row
Wednesday, March28, 2012
Warmup 50 Mountain Climbers
Skill Deadlifts 5x5
Workout
Tabata Day
Pullups
Situps
Wallball
SDHP
Monday, March 26, 2012
Warmup 4x400 Runs
Skill Back Squats 5x5
Workout
250 Rope Singles
25 KB Swings
25 Push ups
4 Rounds
Friday, March23, 2012
Warmup 800m Run
Skill OH Squats
Workout
10minute AMRAP
20 Situps
100 Jump Rope Singles
Wednesday, March21, 2012
Warmup 200 Jump rope
Skill 5x5 Press
Workout
3 Rounds for Time
800 Meter Run
50 Air Squats
Monday, March 19, 2012
Warmup 50 Squat Thrusts
Skill Goblet Squat
Workout
4 Rounds for Time
30 Air Squats
25 KB Swings
20 Pushups
10 Knees to Elbow
Friday, March 16, 2012
Warmup 1 mile Run
Skill Power Clean
Workout
20 minute AMRAP
250 meter Row
5 Power Clean
10 Burpees
Wednesday, March 14, 2012
Warmup 4x400m Run 30 second rest between
Skill Push up
Workout 30 Squat Thrusts
20 Deadlift
30 Squat Thrusts
15 Deadlift
30 Squat Thrusts
10 Deadlift
30 Squat Thrusts
5 Deadlifts
Monday, March 12, 2012
Abs 30 Knees to Elbow
Warmup 50 Squat Thrusts
Skill Thrusters
Workout 20-15-10-5
Thrusters
DB Rows from Pushup
Box Jump
200m Run
Abs Plank Work
Friday, March 9, 2012
Warmup 200 Jump Rope Singles
Skill KB Twists
Workout 1 mile Ruck March or Run
Ab Work 100 situps or 30 GHD
Wednesday, March 7,2012
Warmup 1 mile Run
Skill Back Squat
Workout 30 SDHP
30 Box Jumps
200m Run
3 Rounds
Monday, March 5,2012
Warmup 100 easy Row/100 hard for 1000 meters
Skill Box Jumps 5x10
WOD Team WOD
200 Air Squats
100 Push ups
200 Box Jumps
100 Push Press
10 Rope Climb
100 Sit ups
800 meter Run together
Wednesday, February 29, 2012
Warmup 1000 meter Row
Skill Pullups
WOD 10 Pullups
20 Burpees
30 Situps
100 Jump Rope Singles
4 Rounds
Monday, February 27,2012
Warmup 1 mile run
Skill SDHP
Workout 10 SDHP
20 Air Squats
30 KB Swings
400 meter Run
4 RoundsFriday, February 24, 2012
Warmup 1 minute easy row/1 minute hard
Strength Jump Rope Tabata
Workout Row 250 meters
10 KB cleans each arm
15 SDHP
20 Box Jumps
4 Rounds
Wednesday, February 22, 2012
Warmup 1 mile Run
Strength 1 minute Row/1minute Rest
Workout 10 Roving Planks Each Way
20 KB Swings
25 Sit ups (holding KB)
10 Push Press
4 Rounds
Monday, February 20,2012
Warmup 1000m Row
Skill Ring Holds
Workout 5 Ring Dips
10 Pushups
15 Burpees
20 Star Jumps
50 Jump Rope Singles
4 Rounds
Denise 13:13
Vienna 13:21
Jill 13:12
Friday, February 17, 2012
Warm up Jump Rope Tabata 1 minute Jump/10 second Rest
Skill Handstand Hold
Workout 10 Box Jumps
Handstand Hold 20 count
10 Ring Dips
10 Sit ups
5 Rounds
Denise 16:10
Vienna 17:57
Debbie 19:15
Angie 18:41
Wednesday, February 15, 2012
Warm up 800 meter ruck run
Skill Front Squat 5x5
Workout 25 Front Squats 33/53#
25 Push Press
Handstand Hold 20 count
4 Rounds
Monday, February 13, 2012
Warm up Tabata Jump Rope
Skill KB Swings
Workout 21-15-9
400 m Run
KB Swings
Push ups
Air Squats
Vienna 13:40
Debbie 14:16
Nancy 16:15
Julie 17:25
Friday, February 10,2012
Warm-up Row 500 meters
Strength Sit ups
Workout 21-15-9-5-3
Sit ups
KB Swings
Air Squats
400 meter run/500 meter Row
Anette 20:10
Vienna 19:32
Allyson 21:53
Julie 21:14
Debbie 22:01
Nancy 23:17
Wednesday, February 8, 2012
Warm-up Row 500 meter
Strength SDHP 5x5
Workout 21-15-9
Thruster
Pull-ups
400 meter Run
Vienna 21:20
Allyson 21:19
Debbie 21:30
Nancy 19:00
Kim 21:21
Anette 19:20
Monday, February 6, 2012
Warm-up Fartlek Run
Skill Burpees
Workout 20 Box Jumps
15 Pull ups
10 KB Swings
5 Burpees
4 Rounds
Nancy 14:05
Denise 14:20
Vienna 15:38
Debbie 17:20
Sarah 16:24
Julie 17:00
Allyson16:03
Friday, February 3, 2012
Warm-up 1 mile Run
Skill Squats
Workout 5 KTE
10 Push ups
10 Box Jumps
10 Air Squats
200 meter Run/250 meter Row
4 Rounds
Denise-10:39
Julie- 15:35
Debbie- 14:00
Vienna- 12:14
Nancy- 14:02
Allyson- 14:50
Sarah-12:33
Wed., February 1, 2012
Warm-up 1000m Row
Skill Work Med. Ball Clean
Workout 3-4 minute AMRAPs
20 jump rope singles
10 SDHP (empty bar)
Rest
10 situps
10 Push Press
Rest
5 Pull ups
10 Med. Ball Cleans
Ab Work Knees to Elbow 30x