7/13/2011 “Claudia”

“Claudia”

5 rounds of
400m run
20 Kb Swings 53/35

Rx+ use a 70 like Blaine!

7/12/2011 Jumping Deck of Cards

Jumping Deck of Cards

Hearts——-Jumping Air Squats
Diamonds—-Jumping Lunges
Clubs——–Jumping Jacks
Spades——Jumping Pullups
Jokers——-25 Pushups (hand release)

face cards are 10
ace–11

You get your own deck, so go FAST!!!

7/11/2011 Bar and Burpees

21-15-9 of

Hang Power Clean 95/65
Push Press 95/65
Burpees

Firday 7/8/2011 30 min amrap

30 min amrap

Buy-in 800m Run

then

7 Pushups (HL)

14 Knees to Elbows

21 KB Swings 53/35

28 Airsquats

1 Plyometric Box Jump Cycle Up/down/Up/down (20″, 24″, 20″. 12″, 30″, 24″)

7/7/2011 “ManMakers-Pullups”

“ManMakers-Pullups”

1-10 Man Makers 40/25
10-1 Pullups

Don’t worry…..it’s enough!

7/6/2011 “Lots of Stuff”

“Lots of Stuff”

5 rounds of
5 Deadlifts 225/135
20 Mountain Climbers (2ct)
5 Box Jumps 24/20
20 Jumping Jacks
5 Wall Ball 20/14 (Drop the ball and start over at 1)
200m Run

Post WOD rest alittle

25 Power Cleans 135/95

7/5/2011 “Annie Squats with Skin the Cats”

“Annie Squats with Skin the Cats”

Buy in 400m Run
then
50,40,30,20,10 of
Airsquats
Abmats
after each set of reps do
5 Skin the Cats
then
Cash out 400m Run

Monday July 4th, 2011

In observance of the Holiday we will be CLOSED on the 4th.

Have fun and Thank a Soilder……..See you Tuesday! Todd

Sunday Special WOD 7/3/2011

7/3/2011 Special Pop up WOD!!!!

WOD ALERT!!!!

We have some out-of-town guest and in Grit fashion we will be holding a Special Session…….8:30am WOD……Eat your Wheeties…….well don’t eat those cause they are grains, but eat something you don’t mind seeing again post-wod!!!