Let’s celebrate with Burpees! :)
WOD -
1 lap around the park,
no more than 5 feet from the edge
using only jumping burpees
7 AM CLASS IMPORTANT NOTE :
If you plan to attend the morning class, please make a reservation through my online system (link here) or text me by 8 pm the night before (nod to Shannon, who’s...
Monthly Archives: February 2010
Happy March!
Benchmark
WOD – “Grace”
30 Clean & Jerks – for time
We will have a focus on nutrition in March. Be watching for weekly “real” blog posts about what it means to eat in a healthful, holistic way.
AMRAP Thursday
WOD -
AMRAP 15 minutes
200 m sprint
10 Knees to Elbows
5 pull-ups
Many of you achieved, or established new personal records yesterday with the deadlift, well done!
Heavy Wednesday
WOD
1 rep max Deadlift
There will be an “abs” cashout
Jerk-Swing
WOD
5 rounds for time of
5 Push Jerks
30 Kettlebell Swings
The “Real” one sold for a pretty penny yesterday.
Here we go
WOD
5 rounds for max reps
2/3 Bodyweight Thruster
Pull Ups
We will scale both as needed. Next week, we’ll try to get the “regular” chin-up bars back up & we’ll see how we’ve improved!
Friday Finish
WOD -
AMRAP in 16 Minutes
4 Pull-Ups
8 Push-Ups
12 Sit-Ups
16 Overhead Squats (Bar)
Great work this week people. It was a doozy of a week, and you pushed through, we’ll be on the beach tomorrow at 9am, regardless of the weather!!
No Legs Thursday
WOD
Shoulder Press 5×5
Then if time permits:
Push Press 5×3
Then if time permits:
Push Jerk 5×1
Good job yesterday! I know it was a doozy.
Wednesday Hump
WOD -
(this a modification of the benchmark workout “Kelly”)
4 rounds for time of
1 lap (550m)
40 Box Jumps
40 Wall Ball
This one is a little on the long side, prepare yourself mentally
Snatchy
WOD
7 rounds for time of
7 Snatch
7 Burpees
We will spend some time working the snatch technique before we do this workout. We will find a weight that you can work with, but still has a little hurt behind it
