W.O.D. May 30, 2009

warm up: 10 Stage Jumps, 20 Jax, 30 Ropes, 40 Jax, 50 Ropes

W.O.D.

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"To The End"

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25 Burpees

50 Pushups

75 Squats

100 Situps

75 Squats

50 Pushups

25 Burpees

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FOR TIME!!!!

W.O.D. May 28, 2009

warm up: 1 min sitting wall Squat, 1 min Jump Rope, 1 min wall Squat X 2

Partners working together to complete 100 reps of each exercise. Only one partner working at an exercise at a time, while the other Jump Ropes or Jumping Jax.

W.O.D.

"Diamond"

Squats

Situps

Pushups

Lunges

Burpees

W.O.D. May 27th, 2009

Warm up: Push ups x 10, Jump rope x 2 min, Push ups x 10 x 2 rounds

W.O.D.

"Gorilla See, Gorilla Do"

1 min stations, 45 sec rest, AMRAP

Push Press

Squats

Turkish Get ups

Jumping Med Ball Slams

Field goals

This WOD will be done in partners. The goal is to out-work your partner by counting your reps per minute. Pick someone who is about your skill level or better, and try to out-rep them.

"We conquer by continuing" -George Matheson James

Here's Lisa and Sheri workin' hard. Sheri was throwing up those big weights no problem.

And she doubted herself.

No going back now....

W.O.D. May 26, 2009

warm up: 1 min wall Squats, 15 Situps, 15 Pushups X 2

W.O.D.

Burpee Press x 10

Squats x 20

Burpee Press x 10

D.B. Snatches x 20/arm

Burpee Press x 10

Stage Jumps x 20

Burpee Press x 10

Situps x 20

W.O.D. May 25th, 2009

It is my pleasure to announce that the 2nd Transformation Challenge at both Ultimate Fitness locations will be commencing next week for our June & July Bootcamps.

Get in, get your pic taken and get measured up cause this is going to be a fun ride!

I know we have a few brides in our Bootcamps at the moment, so this will be a great way to amp up the intensity of our work outs and get those results fast to look smokin' hot on the big day!

And remember, we have referral gifts, so if you know anyone who you think would enjoy our classes, let them in on the secret and both of you will reap the benefits!!

Ok, now for the WOD....I named this after a personal training client of ours that was lucky enough to be the guinea pig to test out how destructible this W.O. would be.

She highly recommended it for you guys....Thanks Mel!

Warm up: DB or BB complex

Clean & Press Burpee, Front Squat, Push Press, High Pull for 5 reps each x 4 sets

"Melanie"

20 Thrusters

5 Dead lifts

125 Jump rope

15 Thrusters

10 Dead lifts

100 Jump rope

10 Thrusters

15 Dead lifts

75 Jump rope

5 Thrusters

20 Dead lifts

50 Jump rope

"A Warrior can not be distracted by the minds of the non-believers"

W.O.D. May 23, 2009

warm up: 100 Ropes, 10 Squats, 10 pushups, 10 situps X 2

W.O.D.

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"Lunge Buffet"

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10 Burpees

10 Situps

Lunge Down and Back

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10 Pushups

10 Rolling Planks

Lunge Down and Back

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AMRAP

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Finisher: 100 Jump Rope X 3

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**rolling plank = left side plank to right and back = 1

W.O.D. May 21, 2009

warm up: Plank x 90 sec, 10 Squat Jumps, 30 Jax, 10 Squat Jumps X 2

W.O.D.

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"Cowabunga-Dude!"

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Burpees x 10

Thrusters x 20

Situps x 30

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Burpees x 10

Pushups x 20

Situps x 30

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Burpees x 10

Swings x 20

Situps x 30

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Burpees x 10

Lunges x 10/leg

Situps x 30

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Finisher: Jump Rope x 50, 15 sec rest X 10