02/28/10

I.
3 Rounds
500m Row
20 Squats
10 Push ups
5 Toes to bar

II.
Back Squats
5x3 (130#)

III.
21-15-9
Thrusters (65#)
Burpees
then 30 Deadlifts (155#)
Time: 11:25

02/27/10

50 minutes Spin

I.
3 Rounds
100 Jump Ropes
5 Burpees
10 4-count Mountain Climbers

II.
100 Goblet Squats (44# KB)
100 KB Swings
100 Sit ups
100 Push ups
Time: 20:12

III.
Tabata
20:10 x 8
Low box side to side box jumps

02/26/10

I.
AMRAP 10 minutes
300m Row
20 Push ups
10 PVC Rollouts

II.
30-20-10-5
Pull ups
Overhead Med Ball Box Jumps
Ring Rows
Overhead Med Ball Box Jumps

III.
100 Ab Ball Tosses

02/25/10

One Hour Skill Development

I.
100 Jumping Jacks
50 Box Jumps
100 Jumping Jacks
25 Box Jumps

II.
4 Rounds
50 Double Unders
50 Lunge Steps
250m Row
50 Med Ball Sit ups (20#)

III.
Stretch

02-24-10

One hour Spin

I
3 rounds
100 jump ropes
20 squats
10 push ups

II
EMOTM 20 minutes
4 thrusters (65#)
6 wall balls

III
25 windshield wipers
25 Ab ball tosses

02/22/10

I.
2 Rounds
100 Jump Ropes
50 Lunge Steps
25 PVC Rollouts

II.
Tabata This
20:10 x 8 (one minute rest between each exercise)
Row
Squat
Pull up
Push up
Sit up

III.
Partner holds plank while other does:
20 KB Swings
20 Goblet Squats
20 OH Med Ball Squats
20 OH Med Ball Sit ups

IV.
One Hour Spin

02/21/10

I.
2000K Row
3 Rounds
20 Squats
10 Push ups
5 Dead Hang Pull ups

II.
3 rounds
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Press
65#
Round 1 = 2:18
Round 2 = 2:11
Round 3 = 2:06

III,
Tabata 20:10
Sit ups
Handstand Hold
Plank Hold
Side Plank Hold

2/20/10

I.
1 hour Spin

II.
Fight Gone Bad
3 Rounds
1 minute each station with 1 minute rest
Wall Ball
SDLHP
Box Jumps
Push Press
Row
Score: 281

III.
Stretch

02/19/10

I.
2 rounds
100 Jump Ropes
75 KB Swings (16Kg)
50 Mt. Climbers

II.
21-18-15-12-9-6-3
Weighted Step ups (25# DB)
Push Presses
Burpees
Time: 19:30

III.
100 Partner Ab Ball Tosses

02/18/10

I.
3 Rounds
100 Jump Ropes
25 Squats
25 Sit ups
25 Push ups
10 sec. Handstand

II.
OHS
5 x 3
65#
These felt awful.  Actually did better with the heavier weight (?).

III.
5 Rounds
10 Weighted Lunge Steps (25# plates)
15 KB Swings (20K)
Time: 5:15

02/17/10

I.
3 Rounds
100 Jump Ropes
30 Squats
30 Sit ups

II.
Back Squats
2-2-2-2-2-2-2-2
90% max
75# - 130#

III.
AMRAP 8 minutes
4 HSPU
8 KB Swing (24k)
12 Weighted Sit ups (35# plate)

02/16/10

I.
3 Rounds
100 Jump Ropes
20 Double Unders
20 Weighted Lunge Steps
20 Squats

II.
500m Row
10 Deadlifts (145#)
30 Sit ups
30 Wall Balls
10 Deadlifts
1000m Row
10 Deadlifts
30 Sit ups
30 Wall Balls
10 Deadlifts
500m Row

III.
Stretch

2/15/10

I.
AMRAP 10 minutes
500m Row
30 Squats
20 PVC Rollouts

II.
50 Wall Balls
25 Pull ups (dead hang w/blue band)
40 Wall Balls
20 Pull ups
30 Wall Balls
15 Pull ups
20 Wall Balls
10 Pull ups
I really struggled today with this wod. 

III.
Back Squats (75%)
3 x 5
75#
95#
115#
This actually felt pretty good.

02/13/10

I.
2 Rounds
100 Jump Ropes
50 Low Box Jumps
25 KB Swings

II.
EMOT2M
12 KB American KB Swings (16K)
6 KB Burpees
3 Deck Squats

III.
20:10 x 8
Plank Hold

02/12/10

I
1000m Row
2 rounds
30 Lunge Steps
30 Squats
30 Push ups

II. Tabata
45:15 x 4
or per Mandie 46:14
KB Sit ups
Jumping Lunges
Flutter Kicks
Box Jumps
Ring Rows
Goblet Squats

III.
20:10 x 2
Squat Hold
Power Wheel Roll outs
Ab Ball Toss

02/10/10

I.
1000m Row
100 KB Swings
30 PVC Rollouts

II.
"Chelsea"
EMOTM for 30 minutes
5 pull ups (dead hang w/ blue band)
10 Push ups
15 Squats

III.
50 KB Sit ups

02/11/10

I.
3 Rounds
500m Row
30 Lunge Steps
30 Sit ups
30 KB Swings

II.
Deadlifts
3-3-2-2-1-1-1
210#

III.
Stretch

02/09/10

I.
2 Rounds
500m Row
30 Squats
30 KB Swings
30 Push Ups

II.

10 - 1
Front Squats 75#
1 - 10
Burpees

III.
Max rep Front Squats
115#

02/08/10

I.
100 Jump Ropes
30 Squats
20 Sit ups
30 PVC OHS

II.
20:10 x 8
Sit ups
Burpees
Ball Slams
Hollow Rocks
L-Holds
Squats

III.
Back Squats
3-3-2-1-1-1
Max 135#

02/06/10

50 minute Spin

I.
3 Rounds
30 PVC OHS
10 Push ups
20 KB Swings

II.
21-15-9
Thrusters (65#)
Pull ups (red band dead hangs)
Box Jumps
Time: 10:58

III
100 sit ups

02/05/10

I.
3 Rounds
100 Jumping Jacks
30 Squats
20 Push ups
10 Deck Squats (once I got the hang of these I really liked them)

II.
5 Rounds
10 Ring Dips
10 Low Box Plyo Hops
10 Box Jumps
20 Goblet Squats

III.
30 seconds x 3
Ab Ball Tosses
Back Extensions (hold)

02/04/10

I.
1000m Row
2 Rounds
20 Double Unders
15 Squats
10 Push ups
5 Dead Hang Pull ups

II.
EMOTM
5 Sit ups
5 Thruster (65#)

III. Stretch

02/02/10

I.
4 Rounds
500m Row
20 Lunge Steps
15 Squats
10 Push ups

II.
5 Rounds
10 Deadlifts (145#)
10 Burpees

III.
Stretch

Jump Start
5:00 Plank Hold

02/01/10

I.
20:10 x 16
Skier with Low Box - no ball x 4
Skier with Low Box - with med ball x 8
Skier with Low Box - no ball x 4

II.
EMOTM for 25 minutes
9 KB Swings (20kg)
7 Goblet Squats

III.
20 Under Hand Med Ball Tosses
30 KB Sit ups