090930 WOD

"The Perfect 10"

10 rounds for time of:

10 Squats

10 Situps
10 Pushups
10 Situps

Post Total Time to Comments:

090928 WOD

As fast as you can do 21-15-9 (reps) of
 Thrusters (95 lbs.)
Pullups/Reverse pushups

Post Time to Comments:

090925 WOD

"Fight Gone Bad" ACS Style

3 rounds: (1 minute rest between rounds)
One minute at each of station/no rest between stations

Station 1: Box Jumps on 18 inch bench
Station 2: Shoulder Presses with 10lbs
Station 3: Jump Rope
Station 4: Pushups
Station 5: Situps

Post Total Reps for the 3 rounds to the comments section:

090923 WOD

The "20"

Do one minute of each exercise (at each station) and then move immediately to the next for a total of 20 minutes. You can scale the work out by doing 45 seconds or 30 seconds per station.


1. Bear crawl
2. Crab walk
3. Jumping Jacks
4. Push-ups
5. Situps
6. Grass Pullers
7. Squats
8. Mountain Climbers
9. Crunches
10. High Knee Running
11. Plank
12. Jump and Reach
13. Front Bridge
14. Leg Lifts (6 inches)
15. Squat Jumps
16. Ankle Flips
17. Star Jumps
18. Side Bends
19. Duck Walk
20. Square jumps

090921 WOD

“Choose Your Poison”

Do either Push-Ups or Dips

Do 1 rep the first minute

Do 2 reps the second minute
Do 3 reps the third minute
Do 4 reps the fourth minute
Cont.…Until you can’t finish the reps in a minute.

Post total number of rounds completed to comments:

Warning: This workout starts out very easy and gets harder and harder.

090918 WOD

“Yay Burpees”

100 Burpees as fast as you can.

090917 WOD

“ACS Special”

Do 21-18-15-12-9 reps as fast as you can of:

Push-ups

Situps
Dips
Lunges
Post time to comments:

090915 WOD

As many rounds as possible in 20 minutes of:

100 Reps of Jump Rope

10 Pullups

20 Pushups

30 Squats

Post number of rounds in comments:

090913 WOD

As fast as you can:

30 Lunge steps

10 Dips

25 Lunge steps

15 Dips

20 Lunge steps

20 Dips

15 Lunge steps

25 Dips

10 Lunge steps

30 Dips

Post your total time to comments:

090911 WOD

Wednesday Workout

1 round per minute/ 30 minutes total ie. 30 rounds total

Add reps to each exercise as desired.

5 Squats
5 Push-Ups
5 Sit-ups

Post to the comments section how many total Squats, Push-Ups, and Situps you finish in the 30 minutes.

090909 WOD

"Mothers' Revenge"


Run 400m
15 pushups
15 lunges

15 knees to elbows

15 pullups

Run 400m

Rest 3 minutes

Run 400m

5 pushups

5 lunges

5 knees to elbows

5 pullups

Run 400m

Post time to comments:

090904 WOD

Complete 5 rounds

1 minute Airdyne

10 Knees to elbows

10 Dumbell Presses

Post Time to Comments: