7/6/09
WOD:
2k row
Back squats
Deadlifts
July 09, 2009
June 17, 2009
6/17/09
WOD:
3 rounds:
100m Run
10 Deadlifts
10 KB Swings
5 Ice Cream Makers
June 16, 2009
6/15/09
WOD:
21/15/9 reps
Box Jumps
DB Thrusters
Pull-ups
June 12, 2009
6/12/09
Kids crew with Sit-ups
WOD:
50-40-30-20-10 reps of each
Jump Rope
AbMat Situps
June 08, 2009
6/8/09
WOD:
Running Cindy
200m Run
5 Pullups
10 Pushups
15 Squats
June 05, 2009
6/5/09
WOD:
Suicide Sprints
June 03, 2009
6/3/09
WOD:
21/15/9
Box JUmps
DB Push Press
Squats
June 01, 2009
6/1/09
WOD:
21 Box Jumps
21 Thrusters
21 Pull-ups
15 Box Jumps
15 Thrusters
15 Pull-ups
9 Box Jumps
9 Thrusters
9 Pull-ups
May 04, 2009
Monday
WOD:
3 Rounds
100m Sprint
15 Frog Jumps
15 Kb Swings
15 Air Squats
April 15, 2009
Wednesday
WOD:
10 Pull-ups
20 mountain climbers
30 burpees
