Monday, 7 June 10

WOD
AMRAP in 20 minutes.
5 Towel Pull-Ups
10 Pistols
15 Knees to Elbows
20 Double Unders
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Trainer Notes: I will be back on Wednesday!
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Friday, 4 June 10

TEAM WOD
200m Run
100 Push-Ups
200 Sit Ups
300 Squats
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Trainer Notes: Two man team. One person runs while the other works. Continue to swap run with work till you finish the number of reps need as a team.
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Wednesday, 2 June 10

WOD
21-15-9
Hand Stand Push-ups
Burpees
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Trainer Notes: Push yourself to the next level on the HSPU. Remember ass over head. Finish your burpees with a good 6 inch jump.
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Monday, 31 May 10

WOD
300 Box Jumps for time.
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Trainer Notes: Elite-tire with ammo cans. Beginner-tire only. Push yourself to make every jump. Try had not to do step-ups.
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Friday, 28 May 10

WOD
2 Rounds for time:
25 Box Jumps
25 Wall Balls (20/14)
25 Sit-ups
25 Supermans
100m Sandbag Carry
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Trainer Notes: The WOD can be completed at the track. Box Jumps on the concrete wall. Wall Balls on the light pole...
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Wednesday, 26 May 10

WOD
3 Rounds for time of:
50 Double-Unders
75 Squats
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Trainer Notes: Squat on a med-ball if you are a new CFer.
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Monday, 24 May 10

WOD
"Mile of Burpees"
Complete 4 laps around the track but at every 200m you must stop and do 10 Burpees.
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