December 2009

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=68 w=200 h=220 float=right]W.O.D. ‘Fight Gone Bad’ Wallball Sumo Deadlift high pull (35/25) Box jump Push press (35/25) Rower (calories) 3 Rounds With a continuous running clock, 1 minute at each […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=67 w=200 h=220 float=right]Strength Shoulder press 4 x 3 rep W.O.D. Kettlebell swing (24/16) Ring Dip 21, 15, 9 50 double under after each round.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=66 w=200 h=220 float=right]W.O.D.‘Daniel’ 50 Pull-up Run 400m 21 Thrusters (40/30) Run 800 21 Thrusters (40/30) Run 400 50 Pull-up

Welcome to Tracy, first class today. [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=64 w=200 h=220 float=right]Strength Deadlift 5 x 5 reps W.O.D. Overhead squat (40/30) Burpee Toes to bar 10 to 1 reps (first round is 10

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=63 w=200 h=220 float=right]W.O.D.The ‘Filthy Fifty’ Complete 50 reps of each: Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension Wall ball

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=62 w=200 h=220 float=right]Sport 500m Rower time trial W.O.D.‘Team Chipper’ In teams of 3, one person does reps while others rest (except for run which is as a team): Row 2000m

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=61 w=200 h=220 float=right]Strength Bench Press 5 x 5 W.O.D. Run 400 21 Push press (50/35) 21 Kettlebell swing (24/16) Run 400 15 Push press 15 Kettlebell swing Run 400 9

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=60 w=200 h=220 float=right]Strength Overhead Squat 4 x 3 rep (advanced) 4 x 5 rep (int.) 4 x 8 rep (beginner) W.O.D.‘Cindy’ 5 x Pull up 10 x Press up 15

Welcome to Kris, first class today. [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=59 w=200 h=220 float=right]Strength Deadlift 5, 3, 3, 1, 1, 1 reps W.O.D.‘Nicole’ 400m Run 1 set maximum rep pull ups 20min AMRAP Score is

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=58 w=200 h=220 float=right]Strength Weighted Pull-up 3, 3, 1, 1, 1 reps. W.O.D. 10 Wall ball 15 Kettlebell swings (28/20) 7 Rounds