Mon. 1-11-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

High Knees



Core Lift: Front Squats

10 x 50%, 8 x 60%, 6 x65%,

5 x 5 x 75%


WOD: 3 Rounds Best Time

25-KB Thrusters

25-KTE's

50-Jump Rope or 25 Double Unders

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Riley" Sumo Deadlift Lockouts 225 lbs.

Sat. 1-9-2010 Co-Ed Boot Camp

MURPH:


1 mi. Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mi. Run



MINI MURPH:

3-Laps Around Bldg.

75 Pull Ups

150 Push Ups

200 Squats

3-Laps Around Bldg.



MICRO MURPH:

1-Lap Around Bldg.

35 Pull Ups

75 Push Ups

100 Squats

1-Lap Around Bldg.

Sat. 1-9-2010 Men's Only Boot Camp

3 Rounds (Time each Round. Try to beat previous recorded time)



Sand Bag Carry 200 ft.

Rope Truck Pull 50’

Push the truck 50’

Sand Bag Shoulder Press (115lbs.) 10 reps

Fri. 1-8-2010 WOD

Warm up:


Shoulder Stretches

Squats

Hang High Pulls

Cleans


WOD:

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


(All movements are single arm)

Swings

SDLHP

Cleans

Push Press

Thrs. 1-7-2010 WOD

Warm Up:
Shoulder Stretches

Squats

Lateral Lunge Stretch

Figure 4’s x 4

Lateral Shuffles x 2

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2


WOD:

4 Rounds 10 reps

Sled Push (Men 110, Women 45-70)

Burpees


Then Complete: 50 each

KTE’s

GHD Hypers

Wed. 1-6-2010 WOD

Warm up:


Shoulder Stretches

Squats

Lunges

Deadlift

Sit Ups

Hypers

Planks

MB Trunk Rotations


WOD: FRAN

21, 15, 9


Thrusters (Men 95, Women 45-65)

Pull Ups

EA Youth 1st Day Back

EA Youth are steppin' it up! 1st day back from holiday vacation and they were enthusiastic and ready to train hard.

BIG D push presses 280 lbs. New P.R.
Nice job BIG D!

Riley working on his 225 lb.
sumo deadlift lockouts

Joseph practicing his kipping pull ups

Alex pushed so hard he came out of his shirt

Fabian pushin' it!

Riley practicing his cleans
Good form Riley!