WOD 20 min AMRAP

20 Sumo Deadlift High pull
10 Knee to elbow
20 Burpees
10 Ring Dips

WOD 3 rounds for Time

10 Ball slams
20 Wall Balls
10 Cleans
20 Box Jumps

WOD 5 rounds for Time

15 pull ups
15 Push ups
30 Squats
15 Push press/ push Jurk

WOD

OH Squats 5-5-5-5-5

Tabata Squats.

WOD 21-15-9 for time

Cleans
Ring Dips

WOD. 3 rounds for time

600m Run
20 Deadlifts
40 Lateral Groiners.

WOD 5 rounds for time

300m run
5 tire flips

Buy in: burpees

WOD 10 rounds for time

10 KB Swings
20 M Racked Farmers walk

Cash out Tabata Squats

WOD AMRAP 20 Min

300m run
20 pull up
40 Squats
20 push ups

Wod 3 Rounds for Time

20 Dumbbell Snatch (Left hand)
20 Groiners
20 Dumbbell Snatch (Right hand)
20 Double-unders

WOD 5 rounds for Time

15 DeadLifts
15 Burpiees

Warm up
JMD - Shoulder Dislocations
OH Squats
Wind Mills
Hip Ext/RDL
Push up/Ring Dip
Pull up/Ring Rows
Yoga

WOD - 3 rounds for Time
25 Dead Lifts
25 Push Ups
25 Pull Ups

WOD

Dead Lifts 5-5-5-5-5

Finish with Tabata Squats

WOD: 3 rounds for Time

600m Run
25 Dead Lifts
50 Lateral Groiners

Finish with KB Alt Swings

WOD: amrap 13 min

20 Thrusters
40 KB Swings
50 skip rope/ double unders

Finish with Pull ups

WOD: 3 rounds for Time

600m run
25 Pull Ups
25 Squats.
25 Push Ups
25 Sit Ups

Finish with KB Cleans

WOD:

Dead Lifts 3-3-3-3-3-3-3

Finish with Front Squats

WOD: 3 Rounds for Time

30 Wall Balls
20 Chin ups

Finish with Hip Ext

WOD: 3 Rounds for Time


20 Sumo DL high Pull
20 OH R Lunges
20 Burpees

Finish KB Cleans

WOD: AMRAP 15 min

25 Squats
5 KB Push Press each arm
25 Squats
10 Push ups
25 Squats
10 Bent Row (DB or KB)

Finish With Pull ups

WOD 3 Rounds for Time

20 over head walking lunges
30 KB Swing
200m Sprint

Finish With KB single arm swings

WOD 3 Rounds for Time

400m Run
15 Push ups
20 Pull ups
30 Sit Ups
50 Squat

Finish With laying in a puddle of your own sweat.

WOD for June 17, 2010

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Bench press 10/9/8/7/6/5/4/3/2/1


Finish with Tabata Squats.

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

30 KB Swings
20 Pull Ups
50 Squats

Finish with Hang Cleans.

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD AMRAP 15min

5 Burpees
10 Push ups
15 Squats

Finish with Med Ball Cleans.

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time 21-15-9

Thrusters
Pull ups

Finish with KB Swings

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

30 Wall Balls
30 Push ups
30 Pull ups

Finish with Ring Dips

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

400m run
25 Dead Lifts
25 Push Press

Finish with Kip's

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

200m Run
15 thrusters
15 Ring Dips
30 supermans

Finish with RDL's

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Deadlifts 5-5-5-5-5

Finish with Tabata Squats

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for Time

30 over head lunges
30 Sit ups
30 Wall Balls

Finish with Front Squat KB

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Finish with Nutrition

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 1 round for Time

1000 meter row
50 Thruster
30 Pull-ups

Finish with hip Ext

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Back Squats 5-5-5-5-5

Finish with hip Ext

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

15 Deadlifts
15 Pull Ups
15 Burpees

Buy in - 5 push ups

Finish with Wind Mills

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD as many rounds in 15min

30 steps Over Head Walking Lunges
20 Push ups
20 Push Press.


Finish with KB Front squats (single Bell)

WOD For May 25th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 round for time 21-15-9

Thrusters
Pull Ups

Finish with Kettle bell Swing

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

400m run
21 KB Swings
12 Pull ups

Finish with Hip Ext

Announcement

No Class On Saturday may 22nd or Monday May 24th. Have a great long weekend.

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Dead Lifts 5-5-5-5-5

Squats Tabata This

Finish with Hip Ext

Wod For May 19th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

15 Front Squats
15 Push Press
30 Sit Ups

Finish with Ring Dips

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD as many rounds as you can in 15 min

15 Pull ups
30 squats
15 Ring Dips
30 Box Jumps

Finish with single leg Box Squats

Wod For May 17th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

20 Dead Lifts
20 Burpees.

Finish with Front Squats

Wod For May 15th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

15 Thrusters
15 Push ups
15 Pull ups


Finish with hip ext

Wod For May 14th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Dead Lift 5-5-5-5-5

Squats Tabata This.

Finish with Ring Dips

Wod For May 13th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

400m Run
21 KB Swings
12 Pull Ups

Finish with Hip/Back Ext

Wod For May 12th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

10 Shoulder Press
15 Ring Row/Strict pull ups
30 Ab Mat Crunches.

Buy in 3 Burpees.

Finish with Double Unders

Wod For May 11th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD As many rounds as you can in 12 min

30 Squats
20 chin Ups
200m Run

Finish with Hip Extensions

Wod For May 10th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

15 Deadlifts
15 Burpies
15 Ring Dips

Finish with Hip Extensions

Wod For May 7th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 5 Rounds for time

10 Pull Ups
20 Push Ups
30 Squats

Finish with over head Squat

Wod For May 6th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD Fran 21-15-9 for time

Thursters
Pull Ups

Finish with GHR Sit ups

Wod For May 5th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

10 Dumbbell Snatches
20 box Jumps
20 Push ups
20 Push Press

Finish with Over Head Squat

Wod For May 4th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD

Dead Lift 5-5-5-5-5


Finish with Over Head Squat and Core Program

Wod For May 3st 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time reps 21-15-9

Kettle Bell Swing
Thrusters

Finish with Over Head Squat Practice

Wod For May 1st 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

20 Deadlifts
20 Burpies
500m row

Finish with Wall sit for time

Wod For April 30th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

400m run
30 Push put
50 squats
30 lateral Groiners

Finish with Core program

Wod For April 29th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 5 Rounds for Time

20 Bent Row
20 Push Press
10 Single KB Squats
20 High Pulls

Finish with KB Slot Press

Wod For April 28th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD

Ring Dips 10-8-6-4
dead Lifts 10-8-6-4

Finish with Practicing Cleans

Wod For April 27th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

50 Kettle Bell swing
50 Squats
20 Burps

Finish with Practicing Kettle Bell Cleans

Wod For April 26th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

20 Thrusters
30 hyper-extensions
30 Sit ups
20 Push ups


Finish with Practicing Over Head Squats

Wod For April 24th 2010

Grand Opening Day !!!!!!!!

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

30 Deadlifts
30 Groiner's
30 Kettle Bell Swings
30 Box Jumps

Finish with Wall Sit For time

Wod For April 23th 2010

Work out is with Coach Roger

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

30 Push ups
40 sit ups
50 Squats
400m run. 2 laps around the building.

Finish with practicing Cleans.

Wod For April 22th 2010

Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

We are doing the 3 round versions.

The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wod For April 22th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD max Weight
Bench Press 5-5-5-5
Squats 5-5-5-5

Finish with 20 KB Cleans

Wod For April 20th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time
400m Run
30 KB Swings
40 squats
15 Burpies

Finish with 20 Sumo Deadlift High Pulls.

WoD for April 19

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups/bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time
15 Dead Lifts
20 Push ups
30 Sit ups

Finish with 20 KB High pulls

WOD for April 16th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups/bent over Row's

Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time 21-15-9 Reps
Thrusters
Push ups
Burpies

Finish with 20 KB Front Squats

Some Great Training on Friday

WOD for April 16th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups/bent over Row's

Yoga stretching (for 15-30 seconds)

WOD

10 KB swings

30m Farmer's walk

10 KB Swings

30m Farmer's walk

5 KB push Press

30m Racked Farmer's walk

5 KB push Press

30m Racked Farmer's walk

5 thrusters

30m Pressed Farmer's walk

5 Thrusters

30m Pressed Farmer's walk

6 sea saw cleans

30m 1/2 Racked 1/2 Farmers walk

6 sea saw cleans

30m 1/2 Racked 1/2 Farmers walk

Finish with 20 KB Front Squats

WOD for April 15th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for Time

30 Kettle bell Swings
20 Push Ups
30 Lateral Groiner's
20 sumo DeadLift High pull

Finish with Double Under's.

The Garage can even finish the Coach.

Workout of the Day for April 14, 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for Time

50 Squats
10 Dips
25 Sit ups
15 Burpees

Finish with 15 Push press

Workout of the Day for April 13, 2010

Joint mobility drills
Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Bent Row

Yoga stretching (for 15-30 seconds)

WOD

Dead Lifts 5-5-5-5-5

Finish with 30 Kettlebell swings

Workout of the Day for April 12, 2010

Joint mobility drills
Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD Kelly 5 Rounds for Time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20lbs ball

Finish with 30 Kettlebell swings

Workout of the Day for April 9, 2010

Joint mobility drills
Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD Elizabeth
Cleans 135Lbs
Ring Dips
21-15-9 reps, for time

Finish with 100 Squat

Workout of the Day for April 7, 2010

Joint mobility drills

Worm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups

Good mornings
Push ups
Pull ups

Yoga stretching (for 15-30 seconds)
3 rounds for time

10 Front squats
20 Push ups
20 Box jumps
Sit ups

Finish with 20 Push Presses

Workout of the Day for April 6, 2010

Joint mobility drills
3 rounds of 10-15 reps of
:

Squats
Sit-ups
Back-extensions
Bent row
Push ups

Yoga stretching (for 15-30 seconds)
3 rounds for times of:

15 Dead lifts
15 Burpies
30 Squats
400 Meter run

Finish with 30 Kettbell swings