Sunday 2/3/13 WOD

Rest

Saturday 2/2/13 WOD

Push Press 95lbs

Air Squat

Biking

Front Squat 95lbs

Push Up

Rowing

KB Swing 24kg

Pull-Up

Running

40 seconds on/20 seconds off at each station

2X

Friday 2/1/13 WOD

Burpee

1 minute on/1 minute off
7X

Thursday 1/31/13 WOD

Kipping Pull-ups

Practice 8 minutes

Pull-Ups   5 reps
Push-Ups 10 reps

AMRAP in 12 minutes

Wednesday 1/30/12 WOD

Tabata

Squats 4 minutes

Rest 4 minutes

Box Jumps 4 minutes

Tuesday 1/29/13 WOD

KB Long Cycle

Practice for 8 minutes

1 minute on/1 minute off
6X

Monday 1/28/13 WOD

Get Up

Practice for 8 minutes
AMRAP for 12 minutes

Sunday 1/27/13 WOD

Rest

Saturday 1/26/13 WOD

Rowing Sprints 10 seconds/Rest 60-90 seconds

8X

Friday 1/25/13 WOD

DB/KB Front Squat
Rest
Pull-Up
Rest

1 minute each station
4X

Thursday 1/24/13 WOD

KB Swing
Rest 1 minute
Ring Dip
Rest 1 minute

4X

Wednesday 1/23/13 WOD

Sprints

10 seconds/Rest 60-100 seconds

8X

Tuesday 1/22/13 WOD

Complex Training

Military Press 3 reps
Push Press 3 reps

4X

Monday 1/21/13 WOD

Complex Training

Front Squat 3 reps
Box Jump 3 reps

4X

Sunday 1/20/13 WOD

Rest

Saturday 1/19/13 WOD

Box Jump Burpee

1 minute on/1 minute off

6X

Friday 1/18/13 WOD

Pistols

AMRAP in 12 minutes

Thursday 1/17/13 WOD

Bench Press 95/145
Rest
Rest
Push Up
Rest
Rest
Dip
Rest
Rest

30 seconds each station
3X

Wednesday 1/16/13 WOD

Rowing
Rest
Rest
Running
Rest
Rest
Box Jump
Rest
Rest

30 seconds each station
3X

Tuesday 1/15/13 WOD

Muscle Ups

AMRAP in 12 Minutes

Monday 1/14/13 WOD

Thruster

5-5-5-5-5

Sunday 1/13/13 WOD

Rest

Saturday 1/12/13 WOD

Rowing
Rest
Push-Ups
Rest

1 minute each station
4X

Friday 1/11/13 WOD

KB Swing
Rest
KB Push Press Right Arm
Rest
KB Push Press Left Arm
Rest

1 minute each station 3X

Thursday 1/10/13 WOD

HSPU 5 reps
Pull-Ups 10 reps

AMRAP in 12 minutes

Practice Kipping and Handstands for 20 minutes if you can't do the workout

Wednesday 1/9/13 WOD

Box Jumps
Rest
Rest
Running
Rest
Rest

1 minute Each Station
3X

Tuesday 1/8/13 WOD

Deadlift

3-3-3-3-3

Monday 1/7/13 WOD

Cindy

Pull Ups 5
Push Ups 10
Squats 15

AMRAP in 20 minutes

Sunday 1/6/13 WOD

Rest

Saturday 1/5/13 WOD

No Class at 9:15am

Get Fit Competitor's Fitness Test at 9:15am

12pm Class
Air Squat
Rest
Double Under
Rest

1 minute each station
4X

Friday 1/4/13 WOD

Pull-Up
Rest
High Pull
Rest

1 minute each station
4X

Thursday 1/3/13 WOD

Ring Dip
Rest
Push -Up
Rest

1 minute each station
4X

Wednesday 1/2/13 WOD

Kettlebell Swing 24kg
Rest
Box Jump 24"
Rest

1 minute Each Station
4X