WOD - SUNDAY, APRIL 8TH 2012

- CHECK THIS OUT!

* SCHEDULE FOR SUNDAY APRIL 8TH, 2012
9AM - GROUP CLASS
10 AM - COMPETITORS  CLASS

- THERE WILL BE NO GYMNASTICS CLASS TOMORROW.  SORRY FOR THE INCONVENIENCE.

PARTNER PERV SUNDAY WOD
800M RUN (RAN TOGETHER)
100 THRUSTERS (75/45)
100 DOUBLES
100 SANTA-NASTIES
800M RUN

* ONLY ONE PERSON CAN WORK AT A TIME DURING THE MOVEMENTS*

WOD - SATURDAY, APRIL 7TH 2012

* AWESOME JOB ON TODAYS WOD!  ANOTHER DAY OF IMPROVEMENT AND A TON OF PR'S ON OUR FRONT SQUATS!

CJ PR'S ON HIS HSPU!

WOD
TABATA - 8 ROUNDS 20 SEC ON AND 10 SEC OFF
KB SWINGS
PUSHUPS
T2B
ROW FOR CALS
BOX JUMPS

SCORE = TOTAL REPS COMPLETED AT THE END OF THE WORKOUT

COMPETITORS WOD RESULTS

GROUP WOD RESULTS

WOD - FRIDAY, APRIL 6TH 2012

LOOK WHAT YOU MISSED IN THE BACK OF KOB TODAY! A CRAP TON OF FRESH VEGGIES AND FRUIT!!!!!!

WARM-UP
400M RUN NICE EASY PACE
20 KIPS
DYNAMIC STRETCH
STRENGTH GROUP WILL DO SPLIT JERKS W/PVC PIPE
ENDURANCE GROUP WILL DO RUNNING STRETCHES


STRENGTH
12 MIN TO FIND 1RM SPLIT JERK

ENDURANCE
800M RUN
REST 3 MIN
400M RUN
REST 2 MIN
200M RUN


WOD
"DEATH BY PULLUPS AND HSPU"
DO 1 PULLUP AND 1 HSPU MINUTE 1
DO 2 PULLUPS AND 2 HSPU MINUTE 2
DO 3 PULLUPS AND 3 HSPU MINUTE 3
DO 4 PULLUPS AND 4 HSPU MINUTE 4
...CONTINUE UNTIL YOU CAN NO LONGER FINISH THE MINUTE

WOD - THURSDAY, APRIL 5TH 2012

- BORED AT WORK?  CHECK OUT THIS VIDEO!


*Guys don't forget Dan Madura Farms will be here to sell organic fresh produce (onions, garlic, mushrooms, mixed greens, beets, kale, apples, etc.) and free roaming chicken eggs from 10am to 3pm Thursday.  He will be returning weekly and you will have the option to purchase each week, or pay in advance and get a mixed bundle each week.  Details will be available tomorrow regarding prices and food variety for the farm share and weekly "market".  If you are unavailable to come during the hours of 10-3, we will have information for you at the gym regarding the farm share going forward (you can still be included in the market because the farmer will leave your vegetables here at the gym for you if you pre-pay for the farm share).

DOUBLE WOD DAY

WOD #1
"ANNIE"(15 MIN TIME CAP)
50-40-30-20-10
DOUBLE UNDERS
SITUPS

REST EXACTLY 10 MIN FROM WHEN YOU FINISH WOD 1!

WOD#2
"BURPEE HELEN"
3 ROUNDS
400M RUN
21 KB SWINGS (53/35)
12 BURPEES

WOD - WEDNESDAY, APRIL 4TH 2012

WARM-UP
2 MIN DOUBLE UNDERS
1 MIN ABMAT SITUPS
BEHIND THE NECK PRESSES (PVC PIPE)
DYNAMIC STRETCHES


STRENGTH
1RM BEHIND THE NECK PRESS
SUPERSET W/
FIND 3RM WEIGHTED C2B PULLUPS
OR
1 SET OF NEGATIVES

WOD
AMRAP 10 MIN
9-15-21
DEADLIFTS (185/135)(FOR REP TO COUNT WEIGHT HAS TO BE PLACED DOWN WITH YOUR HAND ON IT TO THE GROUND!)
RING DIPS
*IF YOU FINISH 9-15-21 REPEAT FOR AS MANY REPS AS POSSIBLE!

WALL CLIMBS!

RESULTS FROM 4/3/12

WOD - TUESDAY, APRIL 3RD 2012

RING ROWS!

POWER CLEANS!

TRACEY AND STEPH GETTING SOME BOX JUMP BATTLE WOUNDS!

ENDURANCE
TEAM ROW
- EVERYONE ROWS 350M X 2

***1ST PLACE TEAM = BREATHER/WATER BREAK/HECKLING WHILE OTHER TEAMS DO BURPEES
*** 2ND PLACE TEAM = 25 BURPEES
***3RD PLACE TEAM = 50 BURPEES

- BURPEES TO BE DONE AFTER CLASS.
- TEAMS WILL BE CHOSEN BY THE COACHES!

WOD
AMRAP 15 MIN
5 WALL CLIMBS
15 PISTOLS
200M RUN
 

WOD - MONDAY, APRIL 2ND 2012

WARM-UP
1 ROUND CROSSFIT WARMUP
10 STRICT PULLUPS OR 2 SETS NEGATIVES
10 PUSHUPS
10 SITUPS
10 AIR SQUATS
10 SUPERMANS
DYNAMIC STRETCHES

STRENGTH (EVERYONE)
5X5 BACK SQUAT AT 78% OF YOUR 1RM BACK SQUAT
2 MIN BREAK IN BETWEEN EACH SET


WOD
EVERY MINUTE ON THE MINUTE FOR 20 MIN
- IF YOU DONT MAKE THE MINUTE COUNT TOTAL ROUNDS COMPLETED.
2 POWER CLEANS(ELITE:205/135)(RX:165/105)
5 RING ROWS

* EVERYONES GOAL IS TO MAKE 20 ROUNDS!

RESULTS FROM SUNDAY APRIL 1ST!