Warm Up: T.G.U.'s x 5/arm, Mountain Climbers x 20, Dubs x 20
...
"Derierre"
AMRAP in 25 mins
.
Lunges x 12/leg
Squats x 10
Jump Squats x 20
Step ups x 12/leg
Swiss Ball Roll-ins x 15-20

September 13, 2010

"NO PAIN, NO GAIN"

Warm-up: 3-way jax, 20 squats, 3-way shoulders, 50 ropes

WOD:

AMRAP!
25 Burpees
100 Ropes
25 Push ups
100 Ropes
25 Lunges
100 Ropes

W.O.D. Sept 11th, 2010

Warm up: Tabata Jumping Jax x 5 round of 30sec on/10 sec off

W.O.D.

THE PYRAMID
You will start with 1 squat, 1 pushup and 1 situp. You will then proceed to 2 squats, 2 pushups, 2 situps…3, 3, 3 and so on. You will do this for 10 minutes. When 10 minutes is up, finish the round you are on. You will then rest for 3 minutes. After your rest period, start at the round you finished on (ex. 13). You will then proceed to down the line 13, 13, 13….12, 12, 12….and so on.

Keep a fast pace, and rest only after the 10 minute mark.

Enjoy the rest of your weekend.

Goodmorning Campers!

Warm-Up: 15 leg raises, 20 band pull aparts, 15 leg raises

WOD: September 10, 2010

50 Jumping Jax
25 Step-ups (each leg and with weights!)
10 Sit-ups

3 way shoulders

50 Jumping Jax
25 Wall balls
10 push-ups

AB Circuit

50 Jumping Jax
25 Squats
10 Sit-ups

3 way shoulders

W.O.D. Sept 9th, 2010

Warm up: 100 ropes, T.G.U.'s x 5/arm, 100 Ropes

AMRAP

"Manana"

Row 150m

Box Jumps x 30

Leg Raises x 30

Burpees x 30

Mountain Climbers x 30

W.O.D. Sept 08/10

Warm-up: 20 Sit-ups, 20 Russian Twists

21-18-15-12-9-6-3

Barbell Clean and Press

Barbell Squats

Push-ups

W.O.D. Sept 7th, 2010

Welcome back everyone. Hope you had a good week off, and are ready to get right back at it!

"The Most Wonderful Time of the Year..."

***
3 Rounds of:
10- Burpees
20- R.D.L's
30- Kettlebell Swings
40 Overhead Walking Lunges
50 Dubs or 200 Jump ropes
***
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength"
-Arnold Schwarzenegger