20111229

Rest Day

Tomorrow we will be meeting up for pull-up challenge makeup and active rest at 1700.

Tony will be there...

20111228

Warm-up: Everyone should try to get at least 2 min on the rower for a warm-up. This is a perfect deadlift warm-up. Then follow up with whatever we do as a group warm-up.

Deadlift:

5-5-5-3-3-3

Then...

12 Min AMRAP:

5 Ring Dips

10 Burpees

15 Situps (New Ab Mats!!!)

We will be meeting up at 1700 tomorrow. Morning class will start again next week.

Post weight and rounds to comments.

20111227

Run:

4X800 m

We won't be meeting up tomorrow.

We will see everyone on Wednesday.

Post 800m time splits to comments.

20111226

4 Rounds:

30 sec max burpees

30 sec rest

30 sec T2B

30 sec rest

30 sec max row for cals

30 sec rest

We will meet up at 1700.

Post lowest rep/cal round to comments.

20111225

"Instant Classic!!"

I want to put Rest Day...but I would hope that no one would want to do anything but hang with friends and family. Eat. Drink. Be Merry!!!

Have a great Christmas Day!!!

20111224

MERRY CHRISTMAS!!!

“12 Days of Christmas”

1 Burpee

2 Double Under Jump rope (DU’s)

3 Knees to elbows (KTE)

4 Thrusters

5 Rings Dips

6 Pull-ups

7 Sit-ups

8 Squats

9 Wall Balls

10 Push-ups

11 Jumping Lunges (each leg, so you end up doing 22)

12 Kettlebell Swings

Performed like the song, you start with 1 Burpee, then you do 2 DU’s and 1 Burpee, then 3 KTE and 2 DU and 1 Burpee, and so on.

We will meet up 1000.

Remember to dress in your best Christmas clothes!!!

20111223

4 Rounds for time:

10 Pistols (each Leg)

20 Wallball situps

30 Mountain Climbers

Meet at 0600 and 1700

Post times and comments!

20111222

Rest Day

Have a great day...no AM class on Friday.

20111221

BACK SQUAT

5 x 5 x 5 x 3 x 3 x 3

Then, the fun begins!

EMOTM

3 Burpees
Max Push Press 75#/55

You finish at 150 Push Presses


We will meet up  @ 0600 and 1700

Post weight and time...

20111220

Run 10 K.

Post time to comments.

We will not be meeting tomorrow.

20111219

Tabata:

Squats

Pullups

Push ups

Sit ups

Double Unders

We will meet up at 0600 and 1700.

Post reps to comments.

20111218

REST DAY...

We are not meeting Sunday and I am late on posting this.

Hope everyone had a great Sunday.

See you on Monday

20111217

5 rounds for time

40 Double Unders

30m Bear Crawl

20 Situps

10 Overhead plate walking lunge steps, 45# (25#)

We will meet up at 1000.

Post time to comments.

20111216

“Cindy”

AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Squats

We will meet up at 0600 and 1700.

Post rounds to comments.