Saturday, February 26, 2011

Saturday Partner WOD

One partner works while other parter runs length of the field. 

41 Burpees (combined total)
150 Jumping Squats
150 Slam Balls
150 Push Ups
150 Weighted Lunges
Bear Crawl with ball and partner down the field
Crab Walk with ball and partner down the field
41 Burpees (combined total)

Thursday, February 24, 2011

Football Funz

Partner WOD
Partner 1 does burpees while partner 2 moves the ball down the field, switch off when partner gets back...

5 Minutes of Wall Ball throws
5 Minutes of Underhand throws
5 Minutes of Overhead throws.

Wednesday, February 23, 2011

Filthy Fifty

50 of each 

Jumpin Pull Ups
Box jumps
Pull backs
Knee elbows
150 jump rope
X mountain climbers

Tuesday, February 22, 2011

Kettle Bell Hell (seriously)

10 Kettle Bell Swings (KBS)
10 Summo Dead High Pulls (SDHP)
10 Around the BODS (BOD)
10 Gobblers
1 shuffle down and back

x 10 rounds

Monday, February 21, 2011

Monday's Killer WOD

10 sit n throw
burpee long jumps
10 slamballs
burpee long jumps
10 sit n twist repeat
x 5 rounds

Saturday, February 19, 2011

Tabata Saturday

We started with a really fun game involving burpees (not!)

Then onto TABATA (20 seconds on, 10 seconds off x 8 rounds)

Jump Ropes
Push Ups
Cross Mountain Climbers

Wednesday, February 16, 2011

Wednesday WOD

box jumps, pushups, wallballs, roll backs, burpees on the minute.

Tuesday, February 15, 2011

15 Minutes of Fun!

1 minute of each of the following...

Pull Backs
Vertical Jumps
Kettle Bell Swings

x3 rounds

Monday, February 14, 2011

Valentine Heart WOD

Both run get a card do face value of card in:

Partner squats

Partner lunges

Jump Rope add a 0


suicide/wall card

Highest added cards & best hand wins

Saturday, February 12, 2011

Saturday Team WOD

10 Burpees
lunge walk
10 bicycles
lunge walk
10 sdhp
lunge walk
10 slam balls
sprint back
amrap 20 minutes

Thursday, February 10, 2011

Da Perfect 10s

10 burpees
10 push press
10 back squats
10 thrusters
x's 10 rounds

Wonderful Wednesday WOD

10 Partner Wallballs
burpee off down the field (drop the ball start over)
10 round bods
AMRAP 15/20 minutes

Tuesday, February 8, 2011

Jello Shot WOD

 We played the jello shot game today. Oh what fun!

The food logs are coming in & looking good. If you haven't started our new challenge it's not too late. Go to the challenge page and print yours out today. Every completed food log is worth 5 tickets.

Monday, February 7, 2011

Day After Superbowl Killer WOD

Jumpin squats
jump ropes

Saturday, February 5, 2011

Partner WOD

100 Burpees
5 Suicides
100 Thrusters
5 Suicides
100 Back Squats
5 Suicides
100 Summo Dead High Pulls
5 Suicides

One partner works while the other partner rests.

Don't forget to be keeping track of your food logs. Turn them in and receive a ticket towards our prize giveaway.

Thursday, February 3, 2011

I 8 This

8 Slam Ball Burpees
8 Throwdowns
8 Wall Balls

x8 rounds

Those who came out today in the freezing cold weather earned an extra ticket for our drawing!! Good job guys! Don't forget to keep your food and exercise log and turn in at the end of your workout week.

Wednesday, February 2, 2011

Burrrronie Burpee Wednesday

10 Right Arm Swings
10 Left Arm Swings
10 Around the Bods
5 Burpee Burrrrronies

Tuesday, February 1, 2011

Tabata Tuesday

Kettle Bell Swings
Cross Mountain Climbers
Jumping Squats
Push Ups

20 seconds on 20 seconds off x's 8 rounds