4/29/09 WOD
10-8-6-4-2
Push Press (105/75)
Box Jumps (w/#10 med ball)
Chest to floor pushups
Then…
3 Rounds of:
10 Front Squats
5 Bar Rolls
New Urban Rebound Class!
Starting this Saturday, May 2nd, there will be a new Urban Rebound class at 9am! Also, don’t forget about our Urban Rebound classes on Tuesday/Thrusday at 5pm! Check out the Urban Rebound section on the website for more information about the class and its benefits.
4/28/09 WOD
1 mile run
5×3 Backsquat (total weight)
1 mile run
4/27/09 WOD
For Time:
500m Row
30 Burpees
10 Push Jerks
Then…
21 Burpees
5 Deadhang Pullups
21 Ring Dips
Kelli doing pass-thrus during Monday night x-train class!
Shawn and Janet doing burpees in today's WOD.
4/26/09 WOD
30 sec Push Press
30 sec Box Jumps
30 sec (you choose a movement you are bad at or would like to work on, i.e. double unders)
30 sec rest
10 Rounds
4/24/09 WOD
5 Rounds for time of:
5 Clean and Jerks
30 Squats
10 Pullups
4/23/09 WOD
“Helen”
400m Run
21 KBS (53/35)
12 Pullups
4/22/09 WOD
30 Burpees
400m Run
20 OHS 65/95
1000m Row (or 100 SDHP 33/45)
20 OHS
400m Run
30 Burpees
4/20/09 WOD
1 Rep Max Front Squat
Then…
5×3 Front Squat(70% of your max)
Then…
Tabata Hollow Rock
Post your weights to comments!
4/19/09 WOD
5 Round of:
250m Row
15 Thrusters M#45, W#33
9 Pullups
Rest in between each round
Shawn doing thrusters during today's WOD.
831 in Action
