Monday, 1 Feb 10

"Michael"
3 rounds for time of:
800 meter run
50 Back extensions (supermans)
50 Sit-ups
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
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Post time and comments.

Friday, 29 Jan 2010

WOD "Tabata Something Else"
Pull Ups
Push UPs
Knees To Elbows
Wall Balls (20/14)
Using a running clock, perform 4 consecutive Tabatas (20 seconds of work 10 seconds of rest for 8 rounds each).
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Endurance WOD
Choose ONE of The Following Sports:
Cover as much distance as possible.
Swim: 10min TT
Bike: 30 min TT
Run: 20 min TT
Row: 10min TT
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Post reps and comments.

Thursday, 28 Jan 2010

WOD
30-20-10
Ring Dips
Push Press
Lunges (weight)
400m Run
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Feat of Strength:
Something from the binder.
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Post time and comments.

Wednesday, 27 Jan 2010

WOD
Seven rounds for time:
5 Burpees
5 Deadlift (body-weight)
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. --30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. --90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. --90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. --90 second recoveries
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Post time and comments.

Tuesday, 26 Jan 2010

Happy Birthday Reina!
26 Box Jumps
26 Dumb Bell Swings (55/35)
26 Goblet Squats
26 Double Unders
Three Rounds for Time.
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Feat of Strength:
Push Press 5-4-3-2-1
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Post time and comments.

Monday, 25 Jan 2010

WOD
Complete four rounds for time:
Run 400 meters
15 Wall Balls
15 Handstand Push-ups
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Endurance WOD
5k interval run.
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Post comments and time.

Friday, 22 Jan 2010

"Barbara"
5 Rounds for time of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest precisely 3 minutes between each rounds.
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Endurance WOD
Choose One Sport.
2 rounds of:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off
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NO SATURDAY CLASS TOMORROW.....I'm going SNOWBOARDING. See you all on Monday.