WOD Friday November 6/09

(Pretty intense Miller!)

WOD

Shoulder Press

3-3-3-3-3

For Time

10,9,8,7,6,5,4,3,2,1

Deadlift (100% of Bodyweight)

Pull Ups

WOD Thursday November 5/09

(We will PUMP you up!)

WOD

3 min max calories Rowed

3 min rest

3 min max rep Toes to Bar

3 min rest

3 min max rep Burpees

3 min rest

3 min max rep DB Hang Split Clean (30#/20#)

(A man with eyeliner in his moustache? hahaha)

WOD

Back Squat

3-3-3-3-3

Tabata couplet

Back Squat (40% of best 3 RM)

Box Jump (24"/36")

WOD Tuesday November 3/09

(Never question a man with a moustache)

WOD

1 Handstand Push Up, 1 Muscle Up, 1 Burpee

2 Handstand Push Up, 2 Muscle Up, 2 Burpee

3 Handstand Push Up, 3 Muscle Up, 3 Burpee

Continue sequence for 20 min

There will a regular class on every other Saturday starting this Saturday at 10AM. I will be adding it to the Zen Planner Calendar today.

WOD Monday November 2/09

(Insert own comment here ___________________)

WOD

Hang Clean

3-3-2-1-1-1

8 rounds for Total Reps

30 seconds Double Unders

30 seconds Medicine Ball Cleans

rest 1 minute

WOD Friday October 30/09

Happy HALLOWEEN!!!

You have a lot of choice for today's WOD! come on in and pick your "treat"!

Please come dressed up for the 430 - 630 Gym time!

WOD Thursday October 29/09

(Remember this pic Sherri!!??)

HAPPY 40TH BIRTHDAY SHERRI!

WOD

"Fuck being 40"

For time:
40 Box jump, 24 inch box

400M Run
40 Jumping pull-ups

400M Run
40 Kettlebell swings, 1 pood

400M Run
Walking Lunge, 40 steps

400M Run
40 Knees to elbows

400M Run
40 Push press, 45 pounds

400M Run
40 Back extensions

400M Run
40 Wall ball shots, 20 pound ball

400M Run
40 Burpees

400M Run
40 Double unders

400M Run

There is a time limit of 40 min to complete the WOD

*Please Dress Up in your best costume for tomorrow's halloween WOD!* Maybe prizes for best costume?

WOD Wednesday October 28/09

(Happy 28th Birthday KARI-LYN!)

WOD

As Many Rounds as Possible in 28 minutes

4 Climbing/Clapping Pull ups

8 Clapping Push Ups

12 Box Jumps

WOD Tuesday October 27/09

WOD

6 Rounds for time

15 Double Unders

15 Burpees

15 Unbroken KB Swings

*If you break during your KB Swings you must start the round over again*

(Rory showing he is clearly not a "pussy")

WOD

800M Run

40 Deadlifts (225#/135#)

800 M Run