Monday March 1 2010

Uma

DL+box jump 185
Pull ups
Push Press 135/95
15 12 9

For the deads and box jumps you do one of each to count a rep.

Sunday February 28 2010

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Saturday February 27 2010

Snatch 1 1 1 1 1

Then, compliments of OPT:

30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

Friday February 26 2010

Max B/S

Thursday February 25 2010

100 Burpie Pull Ups

If yuo cant do pull ups you will do one burpie one box jump and one JPU

March 6th Self Defence, NO classes on Saturday March 6th

Personal Records for this week.

Mike S/C 200#'s. B/S 285#'s

Alec RDU's 4, 1 DHPU CONGRATS

Nolan 500M row 1:46

Sam 500M row 1:55 D/U's 10

Adam 285 B/S

Virginia 135 B/S

Dawn 125 B/S

Wednesday February 24 2010

Cindy

5,10,15

Pull Ups,Push Ups,Squats.

Max rounds 20 min.

Tuesday February 23 2010

10 rounds of reps eaech:

SDHP 95/65

Ring Dips

Monday February 22 2010

Buy in 500M row

5 rounds of max burpies

rest one minute between efforts

Buy out 200 D/U's

Sunday February 21 2010

5 rounds for Time @ 135

6x Deadlift

6x Bent row

6x Hang power clean

6x Front Squat

6x Push-ups (hands on bar)

Saturday February 20 2010

21 15 9

Hang Power Clean

Toes to Bar.

First work up to max clean then take 80% s working weight.

Friday February 19 2010

Tabata Something Else.

20 sec on 10 sec off

Pull UPs

Push Ups

Sit Ups

Squats

Thursday February 18 2010

20 minutes  max rounds of:

5 thrusters 95/75

10 D/U's

Wednesday February 17 2010

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday February 16 2010

21 15 9

Burpies/Kettlebell Swings 24 kg/16 KG

Rest 5 minutes

5x5

Squat Clean at 3/4 max

Monday February 15 2010

Dead Lifting

Lift Heavy Find your max.

Sunday February 14 2010

21-15-12-9-6-3

Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up

Saturday February 13 2010

TBA

It will be a circuit and it will be weighted.

Friday February 12 2010

20 D/U's 10 Burpies

10 rounds

If you miss do an additional burpie for each miss.

Thursday February 11 2010

100 Lunges 10 Lunges 95 #'s

3 rounds

Wednesday February 10 2010

10 - 1 - 10

Power Cleans 135/95

Push Ups

Kettle Bell Swings 24kg/16kg

Tuesday February 9 2010

Dead Lift 185/155

21 18 15 12 9 6  3

Double Unders

10  20  30  40  50

Monday February 7 2010

6 A.M

50 reps of:

K2E

Box Jumps

Shoulder Press

Dips

Weighted Lunges

7:00

Max Burpie Pull Ups 1 min.

Plank Hold 1 min

rest 30 sec.

10 rounds.

Lunch Classes 22 24 26

Just got an  email from the Tribune. Writer in on the 13th of March. Let's make it a big class so she really sees what we are all about. Thanks.

Personal records Feb 7 -14

Dawn 9 D/U's

Adam, 54 D/U's

Sam 13 D/U's

Virginia 16 D/U's

Ryan 270 D/L

Heather 500 M row 2:07

Silas/Alec 1 Reverse Double Under

Tracey 100# B/P x5

Mike 175  B/P x3

Sunday February 7 2010

For Time:

50 D/U's

30 K2E

30 SDHP  95/65

30 RIng Dips

100 D/U's

30  P/P 95/65

30 Ring Dips

30 Sit Ups

50 D/U's

30 Jumping Squats

30 Weighted Lunges 45/25

30 Burpies

Sub Tuck Jumps 2-1 for D/U's

Saturday February 6 2010

3 rounds for time of:

15 Dead Lifts 185/155
15 Wall Ball 20#
15 Burpees
15 Double Unders

Friday February 5 2010

Front Squat.

Find your max.

Then 5x5 at 3/4 max.

Thursday February 4 2010

30 seconds suicides

30 seconds pull ups

x3

rest 30 seconds

10 rounds

Wednesday February 3 2010 MGW

100 Kettlebell swings 20KG/16KG

100 Ring Push Ups

100 D/L 135 93

Once through for time.

February 2 2010 GW

Buy in: Tabata Squats.

Ten rounds of:

Snatch x 10

Squats x 10