Tuesday, November 30, 2010

Wednesday December 1 2010

Warm Up:
Dynamic Stretches
3 rounds of:
10 Sit Ups
10 OHS
T&B Inch Worm


WOD:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Ring Rows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Monday, November 29, 2010

Tuesday December 1,2010

WOD
AMRAP 20 min:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps


Warm Up
3 rounds of:
25 D/U's
10 Shoulder Rolls
10 Squats
5 Burpies

Mobility:
Shoulders.

Sunday, November 28, 2010

Monday November 29,2010

WOD:

Grace
30 reps
Clean and Jerk
135/95

Warm Up:

Dynamic Stretches
Arm and Leg swings

Then

3 rounds of:
30 D/U's
There and backs
Lunges
Fannie Wackers
Shoulder Dislocates

Skill:
PVC-Jerks

Mobility:

Hamstrings
Glutes

Sunday November 28 2010

Wod
As many rounds as possible 15 min:
5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows


Warm Up:

3x CFHQ

Skill:

Snatch with bar only. Work technique from yesterday 10 minutes. Include Snatch Balance. Feet begin under hips move in to landing position as you press under bar.

Friday, November 26, 2010

Saturday November 26,2010

Wod
3 rounds of:
15 Power Cleans 155/120
15 Box Jumps
15 Push Ups


Warm Up
Dynamic Stetches
3 rounds of:
30 Seconds D/U's
10 K2C Jumps
3x10 seconds, run like hecks

Thursday, November 25, 2010

Friday November 26,2010

2 rounds of:
50 Squats
25 Ring Rows
50 Squats
25 Push Ups
50 Squats

Wednesday, November 24, 2010

November 25 2010

WOD:
"Nate"
2 Muscle Ups
4 HSPU
8 2 pood K/B Swings
Max rounds in 20 Min

Warm Up:
2 min skipping
Dynamic Stretching
Then:
2 x
1 min plank
1 min squats
1 min leg raises

Tuesday, November 23, 2010

November 24 2010

WOD:

Until you lose extension, please dead lift as much as you possibly can without soiling yourself or anyone else. Let's see some PR's!

Monday, November 22, 2010

Tuesday November 23 2010

WOD:
3 rounds of:
15 x 95# Power clean
10 x 40# Goblet Squat
5 x 95# Thruster

Warm Up:
25 D/U's
There and Backs
Crab Walks
Piggy Backs
Inch Worm
Long Jumps
25 D/U's

Mobility:
Pigeon
Hamstrings

Sunday, November 21, 2010

Monday November 22, 2010

Back Squats n'
Bench Press
Then, 3 rds, 1 min each of:
Box Jumps
D/U's
KB Swings

Warm Up:
Dynamic Stretching
3 rounds of:
5 burpies
5 Squats B2B (slow)
15 D/u's
5 jumping Lunges

Saturday, November 20, 2010

Sunday November 21 2010

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 KB Swings
Run 400 meters

Post time and weight to comments

Warm Up:
3 rounds of:

1 min skipping
10 Slow Squats
3 Burpies
5 Hollow Rock
10 Shoulder rolls

Saturday November 20, 2010

Wod:
Clean and Jerk
Front Squat
Jerk
Back Squat
Jerk

10 rounds with an increase in weight at each round. Bar must not touch ground once round is begun but can rest in any position. If bar touches ground there is a 1 burpie penalty that must be completed after the tenth round.

Warm Up: 3 min out 3 min back

Skill: Work the movement patterns.

Thursday, November 18, 2010

Friday November 19 2010

WOD:
3rd Year Anniversary Wod
21 15 9
Ring Dips
Squats
D/L's BW

This is the first official WOD at Rebel Fitness On Wyndham. I think it was all the equipment we had as well. Limited weight no pull up bars. Good times. Some of us have done this wod every year. I think our times are improving. Anyway. It is short and sweet. See you tomorrow. Looking forward to sharing it with all of you. We will be returning to trainer led wods. It seems we all enjoyed them.

Warm Up
3 rounds of:
15 D/U's
5 slow squats
10 dynamic tension D/L's
4 Burpies

Wednesday, November 17, 2010

Thursday November 18 2010

WOD
Skill,Recovery,Rest.
Or
Fran

Tuesday, November 16, 2010

Wednesday November 17 2010

WOD:
ANGIE
100 Pull Ups
100 Push Ups
100 sit Ups
100 Squats

Warm Up
3x CFHQ


Heather will be running the 5 and 6 pm classes tomorrow. Tracey, Rich, Tifany and myself will be at Ross woking with their wrestling team.

See you on Thursday.

Monday, November 15, 2010

Tuesday November 16,2010

Pick a lift and Pr it!
or
10-1-10
KB Swings 45/35
Toes to Bar
Ring Dips

Sunday, November 14, 2010

Monday November 15 2010

Wod
Max rds 12 minutes:
3 Power Snatches @ 75% of 1 RM
3 Pull Ups
6 Push Ups
9 Box Jumps 20" box

Warm Up:

1 min skipping
4 Ring Dips
1 D/H Pull Up
3 Box Jumps
4 rounds

Skill: Snatch Grip Dead Lift

Saturday, November 13, 2010

Sunday November 14 2010

Warm Up:
2 min out 2 min back
Skill:
Movement pattern review.

Wod:

Filthy Fifty

Saturday November, 13 2010

50 M Sprint
50 M Walking Lunges
30 Box jump, 24/20 inch box
20 KB Swings 45/35
10 Handstand push-ups
x4

Thursday, November 11, 2010

Friday November 12 2010

WOD:
Nancy:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Skill: Overhead Squat

Warm Up:

Med Ball Catch
Piggy Back Rides
Inch worm

x3

Wednesday, November 10, 2010

Thursday November 11, 2010

WOD:
5 rounds of:
5 Power Cleans @85% of body weight
5 Ring Rows
10 Box Jumps 24"
20 D/U's

Mobility
Shoulders with bands

Warm Up
3 rounds of:
20 D/U's
3 Burpies
30 sec leg raise
6 clapping push ups

Tuesday, November 9, 2010

Wednesday November 10, 2010

WOD:
Back Squat
Front Squat
OHS
1 1 1 1 1


Warm Up:
3 rounds of:

Skipping 1 min
Squat Hold 2 min
Push Ups 10

Monday, November 8, 2010

Tuesday November 9, 2010

Wod:
3 rounds of:
30 Kettlebell swings, 1.5 pood
25 Thrusters 45# Bar
20 Pull-ups


Warm Up:
3 rounds of:
20 D/U's
4 Ring Dips
4 Turkish Get ups per arm
5 Box Jumps

Skill: Front Squat. Bar Only

Mobility: Quad, glute.

Sunday, November 7, 2010

Monday November8 2010

WOD:
4 rounds of:
5 Power Cleans @ 75% of 1RM
25 D/U's.

Strength

Power clean to failure
Warm Up-1x5,1x3,1x2

Warm Up
4 rounds of:
1 Min Skipping
10 Squats
3 Ring Dips
5 Push Ups

Saturday, November 6, 2010

Sunday November 7 2010

WOD:
Chelsea:
5 pull Ups
10 Push Ups
15 Squats
On the minute for 30 minutes

Warm Up:
Three times CFHQ

Mobility:
Quads, Shoulders, Hanging from bar in both Pronated and Supine grip.

As you finish the WOD please use the time to work on skills.

The WOD works like this. You have one minute to complete each round. The quicker you finish the more you rest, if you fail to complete the work in the minute you are done.

Belinda has the rounds/time to beat. We stopped her at 40 some odd rounds. For the rest of us mortals a score around 20 is pretty darn good.

Saturday November 6 2010

OPEN GYM TODAY
Great work this past week all!
Come in catch up on a Wod
Skill Work

Thursday, November 4, 2010

Friday November

WOD:
10 - 1
Wall Ball
Power Snatch 95/65
Jumping Pull Ups Waist to bar.
Skill:

Snatch: Burgener Warm Up/snatch pull progressions.

Warm Up:
3 rounds of:
10 Knees high
10 OH Lunges
10 Squats
10 Shoulder Rolls

Mobility: - Glutes

Wednesday, November 3, 2010

Thursday November 4 2010

WOD:
7 Minutes of:
4 Burpies
7 Box Jumps

Strength:

Bench Press/Shoulder Press

Mobility: 15 Minutes of stretching. We all need it! End of class.

Warm Up
5 rounds of:
30 Seconds Skipping
5 Kettle Bell swings
5 Burpies
30 seconds Samson stretch.

Tuesday, November 2, 2010

Wednesday November 3, 2010

WOD:
21 15 9
OHWL 45# plate
Ring Dips
B/W D/L


Warm Up:
3 rounds of:
1 Min D/U's
10 Pull Ups
1 Min H/R

Skill:
HSPU/Levers/Ball Ups/Hollow Body

Monday, November 1, 2010

Tuesday November 2, 2010

WOD:

Amrap 15 min of:
10 Thrusters 95/65
10 KB Swings
10 Box Jumps

Warm Up:

3 rounds of:
30 second squat hold
10 Lunges (OH PVC)
30 seconds Sampson stretch
10 Muscle Snatches


Skill: Front Squat (PVC)

Mobility: Quad, Ham, Glute,