Daily WOD - 01 MAR 2012

"Hit The Deck"
For time
Complete the following chipper using a shuffled deck of cards:
Spades = Squats
Hearts = Burpees
Diamonds = Pushups
Clubs = Situps
8 of clubs would be 8x sit-ups, 6 of hearts 6x burpees, etc.
Face cards are worth 10 reps, Aces are 11 reps

LEAP WOD

20 MIN AMRAP

10 TRX Atomic Pushups
10 TRX Knees to Chest
20 Toes to Bar/Knees to Elbows
20 Kettlebell Swings (#30/#45)
100m Overhead Plate Run (#45)

Andrew, Joe, and Matt, great work tonight guys.
Despite the burning forearms, everyone pushed till the end.
Good way to spend that extra evening of the year.

Daily WOD - 28 FEB 2012

TABATA THIS
8 rounds of 20 secs on 10 secs off with score for each exercise being the least number of reps completed during the 8 rounds. Total score is sum of the 5 scores from each exercise.
Tabata Tuck jumps
1 min rest
Tabata Lunges
1 min rest
Tabata Push-ups
1 min rest
Tabata Squats
1 min rest
Tabata Sit-ups

Daily WOD - 27 FEB 2012

"Tosh"
3 Rounds of
Run 200 meters
Rest how long it took to run
Run 400 meters
Rest how long it took to run
Run 600 meters
Rest how long it took to run

Daily WOD - 23 FEB 2012

Bear crawl 2 VB court widths
50 x Squat jumps
10 x mountain climbers
40 x Squat jumps
20 x sit-ups
30 x Squat jumps
30 x push-ups
20 x Squat jumps
40 x Flutter kicks
10 x Squat jumps
Bear crawl 2 VB court widths

Daily WOD - 22 FEB 2012

5 rounds
3x Vertical jumps
3x Squats
3x Long jumps
2 min rest between rounds
Goal is to cover as much distance as possible on the long jumps

WOD-er of the WEEK

Andrew Stallard, 26th Company, attends almost every class and continues to improve on his strength and agility! He is making noticeable improvements on his hallow work and other core exercises. Keep up the good work, Andrew!

Daily WOD - 21 FEB 2012

3 rounds
30 sec hollow hold
roll to stomach
30 sec superman hold
1 min rest
then,
3 rounds
Max push ups in 1 min
30 sec rest
Max back and forths (1 VB court width) in 1 min
3 min rest between rounds

Daily WOD - 20 FEB 2012

7 rounds
7 x Burpees
7 x Sit-ups
7 x Jumping jacks

Daily WOD - 16 FEB 2012

5 min AMRAP
Traveling partner burpees
(Round = width of VB court)
2 min rest
5 min AMRAP
Partner centipede
(Round = width of VB court)
2 min rest
5 min AMRAP
Elevated Push­‐up/Squat
When push-up partner fails or has to lift up hands, switch positions.  Score is total number of push-ups

Daily WOD - 15 FEB 2012

3 Rounds for time with a partner
100 lunging steps
10 x free standing hand-­stand push-­up
(partner help or scaling will probably be needed)

Daily WOD - 14 FEB 2012

"Griff"
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Daily WOD - 13 FEB 2012

She'll Be Comin' 'round the Mountain...
MacD Stairwell Roundtrip
40 Overhead lunges
40 Plank leg crossovers
40 Mountain Climbers
MacD Stairwell Roundtrip
40 Overhead lunges
40 Plank leg crossovers
40 Mountain climbers
MacD Stairwell Roundtrip
40 Overhead lunges
40 Plank leg crossovers
40 Mountain climbers
MacD Stairwell Roundtrip

Daily WOD - 09 FEB 2012

10 by 10
10 Rounds of
Sprint 100 meters
10 Hand Release Pushups
Sprint 100 meters
10 Burpees
30 Seconds rest
Goal is to stay within 2-3 seconds per round

Way to go to the brave souls who showed up tonight. You guys killed it.

Daily WOD - 08 FEB 2012

Static Strength Day 1 Legged L-sit Left Leg for 1 min (breaks do not count) 1 Legged L-sit Right Leg for 1 min (breaks do not count) Frog stand hold for 1 min (breaks do not count) Hold the bottom of a squat for 1 min (breaks do not count) Standing "F" w/ L-arm/leg for 1 min (breaks do not count) Standing "F" w/R-arm/leg for 1 min (breaks to not count)

Daily WOD - 07 FEB 2012

Hollow work, then: 90 Second Ladder Shuttle Runs 90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off , 90 sec on. Proceed to throw up :)

Daily WOD - 06 FEB 2012

Bill the Goat Gone Bad 3 Rounds of: AMRAP jumping jacks 1:00 AMRAP sit-ups 1:00 AMRAP squats 1:00 AMRAP flutter kicks 1:00 AMRAP push-ups 1:00 Rest 1 minute Score is total reps

Daily WOD - 02 FEB 2012

Burpee 1/4 Mile for time *** Bring clothes to workout outside...the 1/4 mile will be on the track ***