Saturday, November 5, 2011
Birthday Bash Wod. . .
. . . and a very happy one to Jay, Antonio, Jen H., Devin, Desiree and Jason F.
Carse
Friday, November 4, 2011
Lynne
Warm up: 400 m run, 10 walkout push ups, 15 squats, 15 sit ups
Skill/focus: Bench Press
1 x 10, 1 x 5, 1 x 3
Workout:
Lynne
Warm up: 400 m run, 10 walkout push ups, 15 squats, 15 sit ups
Skill/focus: Bench Press
1 x 10, 1 x 5, 1 x 3
Workout:
Thursday, November 3, 2011
Ben Hur
Warm up: 500 m row, 10 T stab push ups ea side
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
BO row 5. 5. 5. 5
Ben Hur
Warm up: 500 m row, 10 T stab push ups ea side
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
BO row 5. 5. 5. 5
Wednesday, November 2, 2011
Tabata Tsunami
Warm up: 200 m run, 200 m backwards run, 50 m carioca, 50 m side shuffle
Workout:
run for max m
2 mins rest
double unders
Tabata Tsunami
Warm up: 200 m run, 200 m backwards run, 50 m carioca, 50 m side shuffle
Workout:
run for max m
2 mins rest
double unders
Primal Holiday Feast
Appetizer suggestions
Appetizer suggestions
- Bacon wrapped scallops
- Deviled eggs
- Crab stuffed mushrooms (sans breadcrumbs)
by Paula Jager CSCS as published in Natural Muscle magazine November 2011
Tuesday, November 1, 2011
Squat Dat Body
Warm up: 2 min jumprope, 15 pass thrus, 15 pvc ohs
Skill/focus: Back Squat
1 x 10, 1 x 5
Workout:
Squat Dat Body
Warm up: 2 min jumprope, 15 pass thrus, 15 pvc ohs
Skill/focus: Back Squat
1 x 10, 1 x 5
Workout:
Monday, October 31, 2011
Halloween Hero
Bradley
Warm up: 400 m run, 4 x: 5 swings ea arm 30#/20#, sprint 25 m and back
Workout:
Halloween Hero
Bradley
Warm up: 400 m run, 4 x: 5 swings ea arm 30#/20#, sprint 25 m and back
Workout:
Saturday, October 29, 2011
Halloween Horror I
Warm up: 400 m run tmu of burpees/ball slams
Workout:
Teams of 4-6
4 min AMRAP at each station
Halloween Horror I
Warm up: 400 m run tmu of burpees/ball slams
Workout:
Teams of 4-6
4 min AMRAP at each station
Friday, October 28, 2011
FEARday
Warm up: 200 m row, 10 swings 50#/30#, 10 push ups
Skill/focus: BO Row, DB Bench Press
1 x 8, 1 x 5
Workout:
FEARday
Warm up: 200 m row, 10 swings 50#/30#, 10 push ups
Skill/focus: BO Row, DB Bench Press
1 x 8, 1 x 5
Workout: