Thursday, December 8, 2011


J.T.


21-15-9
HSPU
Ring Dips
Pushups

Wednesday, December 7, 2011


A WOD:
4 rounds
10 hang cleans (65/95)
20 walking lunges (count each leg)
30 bar jumps (over and back)


B WOD:
4 rounds
10 wall ball cleans
20 walking lunges
30 ball jumps

Tuesday, December 6, 2011


A/B WOD

Tabata Something Else 


Pullups
400 m run
Pushups
400 m run
Situps
400 m run
Squats
400 m run

(Coaches: Start the next tabata 1 min after your last athlete finishes the run. Since its 5 degrees outside, the finish of the run will be the doors to Halsey. Start people at different stations to allow room on the pullup bars)

Monday, December 5, 2011


Death by Front Squats


With a continuously running clock do  1 squat the first minute, 2 squats the second minute, ect until failure to complete the round or 15 min cap.

Weight of choice but should be heavy enough not to complete all the rounds.

NO SATURDAY WOD. REST UP AND REMEMBER TO DO YOUR CHALLENGE THIS WEEKEND.

Friday, December 2, 2011


A/B WOD:
1000 single jump ropes
10 pushups for every miss or break to be completed at the end.

Score time and reps.

Good job on Fran everyone!

December Challenge

December Challenge

For those not traveling:
30 straight days of squats
Pick a minimum weight and for every day this month you must do at least one rep.
Ex: Jason is squating a minimum of 225# at least one rep a day

For those traveling:
Do 10 x (the number day)
ex: 1 December = 10 airsquats, 2 December = 20 airsquats.
If you miss a day you must complete the missed days rep on the next day
ex if you miss day 20 then on the 21st instead of 210 airsquats you must do 410.
These do not have to be completed at one time and you may include reps done during warmup/wods