| Saturday "Fit" 3 rounds for time 30 burpee box jumps 15 kettlebell swings 400 m run |
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| Friday 9-3-2010 4 Mailbox sprints 4 Lengths gorilla crawl 50 Superman Crunch 4 Sidewalk lengths med ball throw 4 Lengths long jump 50 Burpees |
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| Thursday WOD 3 ROUNDS 10 TURKISH GET UPS 250 M ROW WOD #2 3 ROUNDS 10 PUSH UPS 10 HANG CLEAN AND PRESS 250 M ROW |
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| Wednesday, Sep. 1 As Many Rounds As Possible in 24 Minutes 25 Burpee Box Jumps 20 KB Swings 15 OffSet Lunges 10 Superman Situps 5 Handstand Pushups |
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| Tuesday TEAM WORK TUESDAY BETWEEN TWO TEAM MEMEBERS in any order 100 BURPEES 100 THRUSTERS 100 DEADLIFTS 100 WALL BALLS 100 pushups |
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| Monday, Aug. 30 1 Round For Time 200m Run 20 Thrusters 400m Run 30 Wall Ball 800m Run 40 Overhead Lunges 400m Run 30 Wall Ball 200m Run 20 Thrusters |
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| saturday 21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds Push jerk, 75 pounds |
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| Friday 8-27-10 3 rounds 500m row 40 Box pushups 20 Burpees 40 Bar Chops Cashout Mailbox long jumps, down/back |
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| Thursday "FRAN" 21-15-9 THRUSTERS PULL-UPS |
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| Wednesday, Aug.25 3 Rounds for Time 25 Burpees 15 DB PushPress 25 Box Jumps 15 DB Rows Cashout: 400m Walking Lunges |
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| tuesday FIGHT GONE BAD! Pushpress (75lbs men 55lbs women) Rower (for cals.) Wall Ball SDHP(75lbs men 55lbs women) box jump Rest 1 min at each station for 3 rounds score reps and cals. rowed |
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| Tour de FE 5 rounds for time Mailbox sprint Sled drag-1 length 10 box jumps Bear crawl-1 length Heavy bag flip Wall ball Long Jump 10 pushups |
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| Just row 5000m row for time 20 mins or less is fast |
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| Thursday "a day without squats" 15 rounds for distance 20 sec sprint 40 sec rest rest WOD #2 round 1 = 50 reps, round 2 = 40 reps...round 5 = 10 reps double unders sit ups push ups light shoulder press |
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| Wednesday, August 18 1 Round For Time 800m Sandbag Carry 40 KB Swings 30 KB Deadlift 20 Box PushUps 20 KB Swings 40 KB Deadlift 30 Box Pushups 30 KB Swings 20 KB Deadlift 40 Box Pushups 800m Run OR 400m Sandbag Carry |
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| Tuesday "frogleg" 400 m kb O.H. carry (5 pushups for every rest) 2 mailbox sprints 50 box jumps 40 jump pullups 30 air squats 20 burpees 10 thrusters |
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| Monday, August 16 3 Rounds For Time 30 Wall Balls 30 Hanging Cleans 400m Run |
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| Thursday 6am foghorn 800 m Run 25 air squats 1,000 jump ropes ( 7 burpees for ever rest or error 25 push ups 800 m run |
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| Tuesday "I like that" 3 RFT(rounds for time) 100 bicycle crunches 50 squat jumps 15 pushups 50 wall balls 15 burpees cashout 400 m prison lunge |
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| Monday 8-9-10 10 mins AMRAP Barbell squat Burpees 10mins AMRAP Sumo squat to high pull Leg raises |
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| Saturday "24" In 12 mins. row 2000m in remaining time as many kb burpee deadlifts as possible rest In 12 mins as many rounds as possible (amrap)of: mailbox sprints 15 burpees |
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| Thursday "up up and away" 20 pushups or 5 handstand pushups 15 deadlifts (body weight) 25 box jumps 50 pullups or 100 jump pullups 100 burpee pushups 200 double unders or 400 jump rope 400m plate walk (25 to 45lbs) |
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| Wednesday, August 4 As Many Rounds As Possible in 25 minutes Run 400m 20 Thrusters 10 DB Pushup Row-Row 10 Egg Rolls |
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| Tuesday "jackrabbit" AMRAP in 30 mins 400 m run with 100 m lunge to start and end run 25 wall balls "2 fer 1's"(2 squats for ever wallball toss 25 med ball twist (each side) |
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| Saturday Sorry about the late post!!! Burpee # 13 400 m run 500 m row 13 Burpee Clean to Press 13 Push-ups 13 Burpee Box-Jumps 13 Push-ups 13 Burpee Med-Ball Clean 13 Push-ups 13 Burpee KB Deadlifts |
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| Monday, August 2 Three Rounds for Time 20 Cleans 25 PullUps 30 Box Jumps 35 Sit Ups 400m Run or 500m Row |
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| Thursday "5,4,3...yeah right!" 500 m row 50 thrusters 50 Jump pullups 50 kb swings 400 m run 40 thrusters 40 Jump pullups 40 kb swings 300 Jump rope 30 thrusters 30 Jump pullups 30 kb swings 200 air squats 20 thrusters 20 Jump pullups 20 kb swings |
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| Wednesday, July 28 Jonah's 12th Birthday Bash 3 Rounds for Time 400 m Medicine Ball Carry 12 Burpee Wall Ball 12 Burpee Box Jumps 12 Burpee Pushups 12 Double Unders Last Round - 12 Fireups |
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| Tuesday 21-18-15-9 bear complex row 250 m sit ups row 250 m |
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| Monday, 7-26-10 Tabata Speed Squat Alternating Lunge Superman Crunch Pushups Strap Pullup |
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| Friday July 23 Four rounds 2:00 Rower 2:00 Jump Pullup 2:00 Twisting Plank 1:00 Rest |
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| Thursday 5 rounds, 5 mins each round, running clock 400 m sprint thrusters (as many as possible in remaining time of each round) Score = total number of thrusters completed in 5 mintues. |
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| Wednesday, July 21 Complete For Time Round 1 - 1200m Run Round 2 - 300 Jump Ropes (100fwd, 100bckwd,100fwd) Round 3 - 50 Burpees Between each round perform: 15 Wall Balls 15 KB Snatch (each arm) 15 PullUps |
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| Tuesday WOD "you sandbaggin'"... 5 rounds for time. 10 sandbag overhead squat 10 sandbag sit up 10 sandbag overhead lunge 10 sandbag swings 10 sandbag thrusters 3 mailbox sprint if rest is needed |
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| Monday, July 19 Skill: Double Unders WOD 4 Rounds As Fast As Possible 20 Box Jumps 20 Alligator Pushups 20 Alternating Bent Over Row w/KB 2 Mailbox "Sprints" Carrying Sandbags |
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| Saturday 300 25 pull-ups 50 Deadlifts 50 Push-ups 50 box jumps 50 Floor Wipers 50 KB clean and press 25 Pull ups |
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| Thursday Skill Max Bench Press 1-1-1-1 WOD 2 mailbox sprints (200 M) 1 SDHP 1 pull up 2 mailbox sprints (200 M) 2 SDHP 2 pull ups 2 mailbox sprints (200 M) 3 SDHP 3 pull ups continue... 2 mailbox sprints (200 M) 10 SDHP 10 pull ups |
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| Wednesday, July 14 As Many Rounds As Possible in 25 minutes 10 Barbell Thrusters 10 Hanging Power Cleans 10 KB Snatch (each arm) 10 FireUps |
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| Tuesday 10am 5 rounds 4 time 2 mailbox sprint 20 jump pull-ups 20 push ups 20 sdhp 20 thrusters Cashout: 400 M plate walk/jog |
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| Tuesday 6am STAIRS |
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| Monday AMRAP in 20 mins 10 push ups 10 pull ups 10 KB swings 10 superman crunches |
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| Friday "Johnson" Complete as many rounds in 20 minutes as you can of: (Heavy) Deadlift, 9 reps 8 Muscle-ups or 16 dips (Heavy) Squat clean 9 reps |
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| Thursday "Proxy" 4 Rounds For Time 1000 M Row 800 M Run |
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| Wednesday, July 7 1 Round for Time 50 Pullups 500m Row 21 Barbell Thrusters 800m Run 21 Barbell Thrusters 500m Row 50 Pullups |
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| Tuesday "Maximus" WOD 1 10 mins AMRAP 10 wall balls 200 M sprint(3 mailbox sprints) 2 minute rest WOD 2 6 Rounds for time 20 burpee box jumps 25 KB swings (banded optional)30/50lbs |
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| Monday Rx Complete for Time Run 400m 30 Kettlebell Swings 30 Pullups 30 Pushups Run 800m 30 Kettlebell Swings 30 Pullups 30 Pushups Run 400m 30 Kettlebell Swins 30 Pullups 30 Pushups |
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| Saturday Sparkler 18-400-15-400-12-400-9-400-6 *18,15,12,9,6 Medball Clean Lunge (L/R) *400's = 1st - 400 jump rope, 2nd - 400 mountain climbers, 3rd - 400m run, last - 400m row |
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| Friday Ten rounds for time of: 10 Pull-ups/20 jump pull-ups 10 Dips 10 Sit-ups 10 Squats |
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| Thursday "Time Bomb" 5 Rounds for Reps (one minute each) 1 min-KB snatch (right) 1 min-Thrusters 1 min-KB snatch (left) 1 min-Box Jumps 1 min-Rest Keep count of your reps! |
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| Wednesday Rx 1 Round For Time 50 Box Jumps 50 Jump Pull Ups 50 KB Swings 50 Walking Lunges 50 Bicycle Crunches 50 Push Press 50 Wall Balls 50 Burpees |
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| Tuesday "Tomahawk" 4 ROUNDS 10 curtis p 20 burpee Lat. jumps 400 M Run Cashout: 100 sit-ups |
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| Monday 1 round for time 2000m row 100 KB swings 100 BW squats 100 Pushups |
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| Thursday PM 400m row or run 30 Barbell Thrusters 4 rounds, non-stop |
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| Thursday "Donovan" 10 deadlifts 10 pushups 10 wall ball 10 box jumps 10 sit ups mailbox sprint Cashout: (CANNONBALL QUARTER MILE )400 M walk with KB overhead, 10 burpees for every rest. |
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| Wednesday Complete 10 Rounds for Time 100 Jump Ropes 2 Lengths of Farmers Walk 10 Pullups/Jump Pulls 10 Pushups 20 Air Squats |
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| Tuesday Complete As Many Rounds As Possible in 25min. "Married in 6" 6 Thrusters 6 Jump Pull ups 6 power cleans 6 Bosu Push ups 6 SDHP |
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| Saturday Complete As Many Rounds As Possible in 25min. 400m Run 10 Burpee Box Jumps 10 Heavy KB Swings 10 Pull Ups/Jump Pulls 10 Medicine Ball McCoys (each side) 10 Burpee Wall Balls |
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| Thursday 11am 30-60-90s for each round Deadlift KB Swing Pushups KB Snatch Superman Crunch |
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| Thursday "Kayaks & Kettlebells" Row 2k 40 KB snatchs (20 Per arm) Row 1K 30 KB Thruster Row 500 M 20 KB Burpee Deadlifts Row 250 M 10 KB turkish Get-ups (5 each arm) |
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| Wednesday 21-18-15-12-9-6-3-1 Dumbbell Walking Pushups KB Deadlift KB Swings 100 Jumpropes between each set of 3 exercises with 200 Jumpropes at end to finish |
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| Tuesday "Running Bear" 1 Round for time Run 800 M 20 X bear complexs Run 400 M 20 X bear complexs Run 400 M 20 X bear complexs Run 800 M |
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| FitELITE Rx Monday 1 round for time 2000m row 100 KB swings 100 BW squats 100 Pushups Thursday PM 400m row or run 30 Barbell Thrusters 4 rounds, non-stop Thursday "Donovan" 10 deadlifts 10 pushups 10 wall ball 10 box jumps 10 sit ups mailbox sprint Cashout: 400 M walk with KB overhead, 10 burpees for every rest. Wednesday Complete 10 Rounds for Time 100 Jump Ropes 2 Lengths of Farmers Walk 10 Pullups/Jump Pulls 10 Pushups 20 Air Squats Tuesday Complete As Many Rounds As Possible in 25min. "Married in 6" 6 Thrusters 6 Jump Pull ups 6 power cleans 6 Bosu Push ups 6 SDHP Saturday Complete As Many Rounds As Possible in 25min. 400m Run 10 Burpee Box Jumps 10 Heavy KB Swings 10 Pull Ups/Jump Pulls 10 Medicine Ball McCoys (each side) 10 Burpee Wall Balls Thursday 11am 30-60-90s for each round Deadlift KB Swing Pushups KB Snatch Superman Crunch Thursday "Kayaks & Kettlebells" Row 2k 40 KB snatchs (20 Per arm) Row 1K 30 KB Thruster Row 500 M 20 KB Burpee Deadlifts Row 250 M 10 KB turkish Get-ups (5 each arm) Wednesday 21-18-15-12-9-6-3-1 Dumbbell Walking Pushups KB Deadlift KB Swings 100 Jumpropes between each set of 3 exercises with 200 Jumpropes at end to finish Tuesday "Running Bear" 1 Round for time Run 800 M 20 X bear complexs Run 400 M 20 X bear complexs Run 400 M 20 X bear complexs Run 800 M Monday 3 rounds non-stop 500m row Walking Lunge w/ hands up, mailbox and back 400m run 25 pushups 25 superman crunch 50 Mt. Climbers Saturday Strength Movement: Shoulder press 3-3-3-3-3 3 rounds for time: 35 box jumps 25 wall ball 15 slam ball 10 sprawl push-ups Thursday "5,4,3...yeah right!" 1 round for time 500 M Row 50 thruster 50 jump pullups 50 KB swings 400 M Run 40 thruster 40 jump pullups 40 KB swings 300 Jump ropes 30 thruster 30 jump pullups 30 KB swings 200 Air Squats 20 thruster 20 jump pullups 20 KB swings Tuesday "5000" GOAL:Men lift 5,000lbs/Women lift 3300lbs from floor to overhead with as few reps as possible… Clean and Jerk reps of 5 10 Burpee push ups/ Burpee box jump {example: power clean 135lbs, 5 times, follow with 10 burpee push ups. repeat for 7 rounds (8th round 3 power cleans)} Monday 3 Rounds (Only run the 800's to start and end the WOD) 800m Run 2 L DB lunge 10 DB squats 10 DB step ups 10 DB Lateral Step ups 10 DB split squats w/ Press 800 M Run Saturday "The Nut" 1 round 10 handstand pushups (or) 35 regular pushups 15 Deadlift 25 box jump 24'' 50 pullups (or) 100 jump pullups 100 wallball 200 double unders (or) 400 jump rope Walk 400 M w/ weight FitElite Rx ON THE TOWN Friday 11:00 A.M At the corner of Golf and 93 As Many Rounds As Possible in 12 Minutes 400 Meter Run Kettlebell Swing Jump Rope Push Up to Side Plank Medicine Ball Clean-Squat-Jump Egg Role to Box Jump Burpies Rest Thursday 1 round 1000 M row 25 heavy KB swings 750 M row 25 heavy KB swings 500 M row 25 heavy KB swings 250 M row 15 Burpees 1000 M row Wednesday 3 Rounds Rd 1-500m Row, Rd 2-1000m Row, Rd 3-500m Row After each row, complete the following 20 Medicine Ball Cleans 20 Dumbbell Thrusters 20 Strap Pull Ups 20 Push Ups Tuesday 06-01-10 3 Rounds 15-15-15: Alt. KB power Clean to Press KB burpee to lunge jump DB split legged jerk Speed squat Inch worms Rd 1: 400 M run/Rd 2- Burpee broad jump/ RD 3 400 M run Monday Memorial Day Rest Day 05-29-10 Fitelite RX 4 Rds for time 1000 Meters Rowing 25 Wall Ball Burpies Monday 5-24-10 Sidewalk sale, 3 rounds Mailbox sprint dn/bk, 10 pushups, farmer's walk, Sprint, 10 pushups, sprint, farmer's walk 10 pushups, walking lunge with sand bag press, sprint, 10 pushups, sprint, sand bag lunge 10 pushups Thursday 5/20/2010 1,000 reps, any combination,your choice Burpies Pushups Pullups Wall ball 2 KB clean and press Jump rope (max of 500 jumps) Wednesday 5/19/2010 4 Rounds For Time: 400m Run 25 Pull Ups/ Jump Pull Ups 25 KB Swings 25 Push Ups 25 Wall Ball Way to go Jackie, you will make an awesome trainer! |
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