11/30/09

I.
AMRAP 10 minutes
500m row
15 American KB Swings
15 Squats
15 Pushups

II.
50-40-30-20-10
Wall Balls (14#)
Lunge Steps (each leg)
KB Situps (30#)
Time: 28:21

III.
Stretch

11-29-09

I.
25 minute spin

II.
21-15-9
Squat Clean (65#)
Ring Dips (purple Band)
Time:10:49

III
25 O-bar rollouts

11/28/09

45 minute Spin

I.
AMRAP 10 minutes
3 Burpees
5 Pull ups
7 Squats
9 Sit ups

II.
Tabata 20:10 x 8
Wall Balls (20#)
Box Jumps
Row
KB SDLHP (44#)
DB Shoulder Press (25#)

III.
Back Squats 3 x 3

11/26/09

Turkey Day WOD
100 Goblet Squats
75 Push Presses (65#)
50 Box Jumps
35 Burpees
20 Lunge Steps each leg so really 40
5 KTE
and then do it again!
Time: 46:00

11/25/09

45 Minute Spin

11-23-09

I
AMRAP 10 minutes
500m row
10 Pull ups
15 Squats
20 Lunge Steps

II
21-18-15-12
Thrusters (65#)
KB Swings (16K)
O-bar rollouts
KB Burpees
Killer wod today.

11-22-09

I
2.5 mile run to Joust

II
25 minute Spin

III
AMRAP 20 minutes
500m Row
30 KB Swings
30 Flip Squats
30 KB Situps

11/21/09

45 Minute Spin

I.
1000m Row
30 PVC Rollouts
30 Burpees
30 Back Extensions

II.
21-15-9
Goblet Squat (16K)
American KB Swings
Pull ups
Time: 8:26

III.
20:10
Bottom to Bottom Squats
Rest at bottom

IV.
50 Partner Ball Situps

V.
Plank Hold (4:00)

11/20/09

I.
100 Jump Ropes
100 KB Swings
100 Jump Ropes

II.
Tabata 45:15 x 3
Plyo Squats
Mountain Climbers
Weighted Lunge Steps (25# DB)
Renegade Rows
Thrusters
Rocking Chairs

III.
Plank Hold to Failure (3:33)

I.
100 Jump Ropes
100 H2H KB Swings
100 Jump Ropes

II.
2 Rounds
Team Relay (nobody moves until all are done)
500m Row
25 Figure 8
30 American KB Swings
40 KB Situps
50 SDLHP

III.
45:15 x 3
Plank Hold

11-18-09

I
4 x 10
3 level KB Swings
Goblet Squats

II
5 x 5
Shoulder Press (75#)
Back Squats (125#)
Clean and Jerk (105#)

III
3 x 10
Windmills

11-16-09

I
2 rounds
400M Run
25 KB Swings
25 Goblet Squats
25 KB Sit upos

II
5 rounds
5 Snatch grip Deadlifts
10 SDLHP
15 Hang Power Cleans
20 Push Presses
Time:21:13 65#

III
Stretch

11-15-09

5.25 mile run
Today headed in the other direction along the Potomoc. Even more beautiful today, 60 degrees and sunny.

11-14-09

7 mile run
Ran along the Potomoc River in DC. Beautiful run,surprised at the number of other runners out.

11-13-09

I
45:15 x 4
American KB Swings
Sit ups
Box Jumps
Squats

II
1000m Row
50 Thrusters (65#)
25 Pull ups

III
3 x 3 Deadlifts
155#

11-12-09

I
AMRAP 15 minutes
500m row
25 KB Swings
25 Squats
25 Sit ups

II
21-15-9
Hang Power Cleans 75#
KTE

III
3 x 3 Bac Squats
125#

11-10-09

4.5 mile run
9:14 minutes per mile

11-09-09

I
3 rounds
400m run
25 Push ups
25 American KB Swings

II
4 rounds
50m lunges
50m Sprints
15 Pull ups
25 Sit ups

III
Tabata
20:10
Squats
Rest at bottom

11/7/09

Spin
50 minutes
Mara does an awesome spin workout.

I.
3 Rounds
10 Leg Lifts
10 Push ups
10 Pull ups

II.
10 minutes
Clean & Jerk

III.
Clean & Jerk

3 x 3 light (85#)
3 x 3 medium (95#)
3 x 3 heavy (tried 115# but failed completed 105#)

11/6/09

I.
300 Jump Ropes
2 Rounds
30 KB Swings
30 KB Sit ups
30 Lunges

II.
Fight Gone Bad
3 Rounds
1 minute @ each station
Wall Balls
SDLHP
Box Jumps
Push Press
Row
One minute rest between rounds
Score: 313

III.
Stretch

11/05/09

I.
1000K Row

II.
Tabata
45:15 x 5
Romainian Dead Lifts
Weighted Step ups
Ring Rows
Weighted Burpees
Thruster
Rocking Chairs
Renegade Rows
20# DB used

III.
Stretch

11/4/09

I.
AMRAP 10 minutes
100 Jump Ropes
30 Squats
30 KB Swings
10 Mt. Climbers 2 count

II.
AMRAP 25 minutes
30 Goblet Squats
10 Dbl KB Push Presses (25#)
30 KB Sit ups
10 Dbl KB Cleans

III.
30:15
Squat hold
Ab Ball Tosses
Back Extensions
Plank Hold
Flutter Kicks
Push ups

11/3/09

I.
2K Row
30 Squats
20 Situps
10 Push ups

II.
50-40-30-20-10
Wall Balls
Ab Ball Tosses
Lunge Steps
Time: 18:00

III.
45:15 x 4
Farmers Walk (90#)

11/2/09

I.
400 m run
3 Rounds
15 Situps
15 Lunge Steps
15 PVC Rollouts

II.
3 Rounds
30 Box Jumps
30 KB Swings (16K)
20 Cleans (65#)
20 Push Presses
10 Pull ups
10 Push ups

III.
50 Leg throw downs