07/23/2012

I. 400m Run
10 PVC Rollouts
10 Squats

II. AMRAP 18 minutes
10 Burpees
10 Pull ups
10 Wall Balls
10 Box Jumps

III. Partner Cool down
100m Sand Bag Carry (pace setter)
2K Row
OH Sit ups
Switch when person doing sandbag carry is back.
Done when reach 2K.

07/22/2012

Color Run 2012

5K Run

07/20/2012

I, 1200m Run

II. EMOTM for 20 minutes
3 Pull ups
3 Burpees
3 Ball Slams

III. Stretch and Rolling

07/17/2012

I. 1200m Run
2 x 10 PVC Rollouts/10 Squats

II. 5 x 5 Front Squats (95#)

III, "Elizabeth"
21-15-9
Cleans (85#)
Ring Dips (purple band)
Time: 8:20

07/16/2012

I. 1200m Run
3 x PVC Rollouts/10 Squats/5 Good Mornings

II. AMRAP 20 minutes
5 Burpees
10 KTE
15 Shoulder to OH (65#)

III. tabata 20:10 x 3
Handstand Holds
Ball Slams
Ab Rollouts
Parlette Shoot Throughs
Squats

07/15/2012

I. 1 mile Run
3 x 10 PVC Rollouts/10 Good Mornings/10 Squats

II. "Chipper"
10 OHS (45#)
10 Box Jumps
10 Thruster (65#)
10 Cleans
10 Toes to Bar
10 Burpee Pull ups
10 Toes to Bar
10 Cleans
10 Thrusters
10 Box Jumps
10 OHS
Time: 11:10

III. 3 x
3 Cleans (95#)
6 Burpees
9 Pull ups
Time: 5:13

IV. 2 Mile Run

07/12/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 Squats

II. 1000m Row
30 Cleans (85#)
50 Burpees
Time: 12:25

III. 5 x 3 Back Squat (105#)

07/14/2012

I. 400m Run
30 Squats/20 PVC Rollouts

II. 5 x
7 HSPU
7 Thrusters (65#)
7 Knees to Elbows
7 Deadlifts (125#)
7 Burpees
7 KB Swings (16kg)
7 Pull ups
Time: 29:02

07/11/2012

I. 400m run
10 PVC Rollouts/10 Squats/10 Ring Rows

II. 3 x
800m Run
50 Sit ups
25 Hand release push ups
Time : 20:50

III. Tabata 20 :10 x 8
Handstand Holds

07/10/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 Squats

II. 5 x 5 Shoulder Press (90#)

III. 3 x
10 Push Press (85#)
10 KB Swings (16kg)
10 Box Jumps
Time: 6:40

07/09/2012

I. 1 mile Run
2 x 10 PVC Rollouts/10 OHS/5 Burpees/10 Sit ups/200m Run

II. 5 x
21 OH Lunges
21 Burpees
Time: 17:59

III. 1 mile run

07/08/2012

I. 1 mile run
3 x 10 PVC Rollouts/10 Squats

II. 5 x
25 Push Presses (55#)
35 Squats
Time: 11:53

III. Tabata Abs 20:10 x 8
Sit ups
Plank Push ups
Plank l/r

IV. 1 mile run

07/05/2012

I. 400m Run
3 x 10 PVC Rollouts/10 OHS

II. Snatch (5 x 3) 65#

III. 5000 lbs Ground to Overhead
85# x 59 reps
Time: 11:45

07/07/2012

I. 1 Mile Run
3 x 10 PVC Rollouts/10 OHS

II. 5 x
10 OHS
10 Pull ups
10 Box Jumps
200m Run
Time: 20:21
Even at 9 am the temp was over 85 degrees, pretty toasty :)

III. 1 Mile Run

07/04/2012

I. 1 mile Run
3 X 10 PVC Rollouts/10 Squats

II. 30 -20-10
Row (calories)
Toes to Bar
Wall Balls
KB Swings (16kg)
Time: 21:38

III. 1 mile run

07/03/2012

I. Bike Ride
3 x 10 PVC Rollouts/10 Squats

II. Partner WOD
500m Row (each person)
40-30-20
Hang Clean (85#)
Jerk
500m Row (eac partner)
Time: 24:22

III. Stretch
Bike Ride Home

07/01/2012

I. 1 mile walk
400m Run
3 x 10 PVC Rollouts/10 Squats

II. 5 x 5
Rings Dips/HSPU

III. 5 x
12 Deadlifts (85#)
9 Power Clean
6 Push Jerks
Time: 12:22

IV. 1 mile Walk