11/30/12

• SWOD then...
• 800 M run then immediately
• 3 rounds
• 15 C2B pullups
• 30 HR Pushups
• and end with 800 M run

11/29/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 12 HSPU / 20 modified
• 15 Toes to Bar
• 50 M OH lunges (45/25)

11/28/12

• SWOD then....
• 
  
• 50 wall balls (20/14)
• 50 Burpees
• 50 box jumps (30"/24")
• 
  
• cool down: 150 med ball partner situps

11/27/12

• SWOD: 50 M prowler hi-bar sprints 4x each person with minimum of 2 minute break between each sprint (180 / 120)
• **weights are total ADDED to prowler weights
• 7 Min AMRAP
• 3 Hang Power Cleans (205/ 125)
• 1 Rope Climb / 10 pullups
• 5 minute rest
• 
  
• 7 min AMRAP
• 20 Double Unders / 20 knee tucks
• 7 Deadlifts (205/125)

11/26/12

• SWOD then...
• 5 rounds
• 
  
• 400 M run
• 15 OHS (95/65)

11/24/12 - Remembering Joe Lengel

• 10 rounds
• 
  
• 10 Thrusters (95/65)
• 10 Bar Facing Burpees
• 10 Pullups
• 57 Double Unders / 150 singles
• 
  
• *In honor of Joe Lengel who was murdered while opening up his box in Toledo.

11/23/12

We will have OPEN GYM from 10am-12pm on Friday 11/23/12. We have a WOD ready for you to come in and do on your own or you can come in and work on any skill you'd like. There will be a running clock for those who want to do the WOD below...

• 25 Min AMRAP
• 
  
• 40 Air Squats
• 40 Russian Twists (45/25)
• 400 M run

Happy Thanksgiving!!

please remember we are closed today and will have open gym hours tomorrow (Friday) Hours will be announced tomorrow morning

Pre-Turkey Burner 11/21/12

• We are closed Thursday! We will have open gym hours on Friday (hours to be announced)
• 
  
• SWOD
• 10 Min AMRAP
• 5 Power Cleans (185/115)
• 10 Bar Burpees
• rest 7 minutes then...
• 800 or 1600 M run

11/20/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 5 Ring Muscle Ups (RX) or 5 bar MU's / 10 pullups and 10 dips
• 15 Box Jump Overs (24"/20")
• 20 Situps

11/19/12 - Running with Diane

• SWOD then...
• 
  
• 21-15-9
• 
  
• Deadlift (225/155)
• HSPU
• 
  
• *run 400 M after 21-15-9

11/16/12

• SWOD then...
• 
  
• 4 rounds
• 
  
• 20 Russian Swings (70/53)
• 20 Goblet Squats (70/53)
• 20 pullups

11/15/12 - Happy Birthday Guby!

• SWOD then...


• 2 rounds
• 400 M run
• 14 KB Snatch (53/35) (7 per arm)
• 15 Ring Dips / 45 box dips
• 50 situps (20/14)
• 400 M run

11/14/12

• SWOD then...
• 7 rounds
• 10 Floor Presses (135/95)
• 10 bar on back lunges (135/95) (5 per leg)
• 10 Box Jumps (30"/24")

11/13/12

• SWOD then...
• 
  
• 20 Double-Unders / 20 knee tucks
• 21-15-9
• Hang Power Cleans (135/95)
• Toes to Bars
• 
  
• The WOD starts with 20 dubs…. Any time you drop the bar, or drop off the toes to bar before completing the sets of 21-15-9 reps you have a twenty double under penalty.
• If you do all 21-15-9 reps unbroken, then no penalty is assessed.

11/12/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 400 M Run
• 20 wall balls

11/10/12

• 100 M run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)
• 200 M Run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)
• 400 M Run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)
• 800 M Run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)

11/09/12

• SWOD then...
• 
  
• 7 rounds
• 
  
• 5 Thrusters (135/95)
• 10 C2B Pullups
• 15 HR Pushups

11/08/12

• SWOD then...
• 
  
• Pyramid Start at 
• 1,2,3...7,8,7,6...1
• 
  
• Sumo DLHP (70/53)
• OHS (115/85)
• Toes To Bars

11/07/12

• SWOD then...
• 
  
• Team WOD
• 
  
• 30 deadlifts (315/205)
• 70 burpees planks (trainer will explain)
• 120 partner situps (20/14)
• 
  
• **reps are total PER TEAM. Only the partner situps are done by both partners at the same time

11/06/12

• WARMUP: 20 front squats with bar only and 20 pushups 
• 
  
• 5 rounds
•  
• 400 meter run 
• 30 box jumps (24"/20") 
• 30 Wall balls (20/14)

11/05/12

• SWOD then...
• 
  
• 15 Min AMRAP
• 
  
• 2 Rope Climbs or 10 Pullups
• 4 power cleans (205/125)
• 6 HSPU

11/02/12

• SWOD then...
• 
  
• 6 Rounds
• 
  
• 8 Strict Pullups
• 12 Ring Dips / 20 Box Dips
• 30 Mountain Climbers