WOD Nov. 17 2011

Warmup
Run 5 min 60%


WOD 15 rounds
Sprint 100 meters
Rest 1 min



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WOD Nov. 16 2011

Warmup 3 rounds
upward/ downward dog 30 sec
hop on the balls of you feet 30 sec
jumping jacks 30 sec
plank 30 sec

WOD 5 rounds for time

10 Shuffle run (aka Suicide's) - 20-50 meters
10 Military Pushups 
10 jumping squats
 

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WOD Nov. 15 2011

Warmup 
Run 60% for 5 min
hang on chest to bar as long as  possible 3 times

WOD

“Nicole”

AMRAP in 20 minutes of:

Run 400

Max rep pull ups 

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WOD Nov. 14, 2011

WARMUP 3 rounds
side to side jumps for 30 sec
knee raises for 30 sec
upward/downward dog transitions for 30 sec
jumping jacks 30 sec

WOD 5 to 10 Rounds for time
10 Hand Stand Push ups
30 sec hold Hand stand
10 Air Squats
30 sec Squat hold




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WOD Nov. 12 2011

Warmup
Run 5min 60%
Upward and downward dog for 1 min
air squats for 1 min

WOD  3rounds for time

 30 Walking Lunges

500m run

30 Walking Lunges 

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WOD Nov. 11, 2011

Warmup 3 rounds
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups

WOD
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

If you need more info click on TABATA





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WOD Nov. 10 2011

Warmup

Run 5 min 60%

WOD lets keep it simple

Run 5K under 18min if you can!
Catch your breath and go 5 rounds of Handstand push ups to failure each round!

Something I found today online about barefoot running! You will feel the difference but start slowly don't go all out!

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WOD Nov. 9, 2011

Warm up 3 rounds
upward/ downward dog 30 sec
hop on the balls of you feet 30 sec
jumping jacks 30 sec
plank 30 sec

WOD  For Time

80-60-40-20 Reps of Air Squats

40-30-20-10 Reps of Situps 

20-15-10-5 reps of Handstand Pushups 

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WOD Nov, 8 2011

WARMUP 
Run 5 min 60%

WOD 3 Rounds For Time:

Run 800m

50 Air Squats 

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WOD Nov. 7, 2011

WARMUP 3 round
side to side jumps for 30 sec
knee raises for 30 sec
upward/downward dog transitions for 30 sec
jumping jacks 30 sec

WOD 

10 Rounds For Time:

10 Situps

10 Burpees 

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WOD Nov. 4, 2011

Warmup 3 rounds
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups

WOD 

21-15-9 Rep Rounds for Time:

Handstand Push-ups

Chair Dips 

Push-Ups

 

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WOD Nov. 3, 2011

Warmup
Run 5min 60%
Upward downward dog to strech

WOD 1 round for time
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
Every brake you take its a 10 burpee penalty


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WOD Nov. 2, 2011

Warm up 3 rounds
upward/ downward dog 30 sec
hop on the balls of you feet 30 sec
jumping jacks 30 sec
plank 30 sec

WOD For time

30 Hand stand push ups

40 Jump squats

50 Situps

60 Squats

70 Double unders

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WOD Nov. 1, 2011

Warm up and WOD! I really like this running drill do it and see if you made any progress on you running. Run Aim for a 5K or just do your very best; just please have a goal for distance.

5 minutes      60%              Warm-Up
2 minutes      80%              hit it!
1 minutes      90%           Go harder!
10 minutes     80%   Don’t loose the pace!
2 minutes    90-100%           2-Minute Drill

walk it off for a min or 2

Wod to finish jumping squats to regular fast pace squats 

5 sets reach failure in each set!



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