YWCA Closing

The YWCA is closing tonight at 5:00pm and reopening on Wednesday morning.  So, no 6:30 pm class tonight and no 4:00 or 6:30 pm classes tomorrow.  Tomorrow's WOD is something that can be done at home or if you need other ideas for workouts, please give me a call.

110131 WOD

Max Minutes
Lunges

Rest 5 Minutes

Night-Night
10-9-8-7-6-5-4-3-2-1
Deadlifts
5 Bar Hop Burpees between sets

Post time to comments:

110128 WOD

Front Squat
10,3,3,3

Rest 5 Minutes

Gator Walk
400m Lunges

Post time to comments and compare to 100917.

110127 WOD

Weighted Pullups
10,3,3,3

Rest 5 Minutes

"Mighty Troy"
15-12-9
Cleans (135)
Knees to Elbows

Post time to comments:

110126 WOD

Snatch

10,3,3,3

Rest 5 Minutes

CF-League

21-15-9

Double Unders

Medball Cleans (20/14)

Post time to comments.

110125 WOD

Push Press
10,3,3,3
Rest 5 Minutes
"Cindy"
AMRAP (20 Min)
5 Pullups
10 Pushups
15 Squats


Post number of Rounds to Comments and Compare to 100811.

110124 WOD

Max Minute Situps

Rest 5 Minutes

"Bearcat"

4 Rounds Of:

25 Box Jumps

25 Swings (.25 of BW)

25 Deadlifts (BW)

Post Time to Comments and Compare to 100809.

110121 WOD

Power Cleans
10,3,3,3

Rest 5 Minutes

"Countdown"
10-9-8-7-6-5-4-3-2-1
Double Unders
Pushups

Post time to Comments and Compare to 101007.

110120 WOD

RDL

10,3,3,3

Rest 5 Minutes

"JT"

21-15-9

HSP
Ring Dips
Pushups

Post Time to Comments and Compare to 100827.

110119 WOD

Max Min Double Unders

Rest 5 Minutes

"TOPO"

1200m Run
21-pull ups, push ups, sit ups,squats
800m Run
15- pull ups,push ups,sit ups,squats
400m Run
9- pull ups, push ups, sit ups, squats

Post time to comments and compare to 100823.

110118 WOD

Back Squat

10,3,3,3
Rest 5 Minutes

"Burpee Run"
3 Rounds Of:
400m Run
15 Burpees

Post time to comments and compare to 100810.

110117 WOD

The YW is closed today, so this a workout you will need to do at home.  It is pretty fun to do, so find someone to do it with you. Since I'm not going to be watching you, be extra careful to go through a full range of motion on each exercise.

NO CHEATING!

"Wednesday Workout"

1 round per minute/ 30 minutes total ie. 30 rounds total
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.


•Squats
•Push-Ups
•Sit-ups

Post to the comments how many total Squats, Push-Ups, and Situps and Compare to 101103.

110114 WOD

Weighted Dips 

10,3,3,3

Rest 5 Minutes

"Tabata Something Else"
[1 Interval=20 seconds work/10 seconds rest]
8 intervals of pull-ups
8 intervals of push-ups
8 intervals of sit-ups
8 intervals of squats

Post total reps from all 32 intervals to comments and compare to 100909.

110113 WOD

Max Min

Back Extensions

Rest 5 Minutes

Viking Power

On the minute (30min)
Deadlifts (135/85)
Hang Cleans (135/85)

Post total reps to comments and compare to 100913.

110112 WOD

CF League Night

1 Rd Of:

50 Burpees

500mRow

Rest 5 Minutes

1 Mile Run

Post times to comments:

110111 WOD

Power Snatch

10,3,3,3

Rest 5 Minutes

"Danny"

AMRAP (20min)
30 Box Jumps
20 Push Presses (115)
30 Pullups

Post Rounds completed to Comments and Compare to 100817.

110110 WOD

The YWCA is closing early today, so do this workout at Home.  Call me if you have any questions.


"Choose Your Poison"

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 and compare to 100914:

Class Cancelled

6AM  Class Cancelled.

Monday Morning's Workout!!

I'm worried about the weather tomorrow, so please check HERE to see if we have cancelled class. We don't want anybody on the road if it gets dangerous.

110107 WOD

Press 10,3,3,3

Rest 5 Minutes

"Hee Haw"

15-12-9

Burpees

Pwr Clean (135)

Front Squats

Post Time to Comments and Compare to 100915.

110106 WOD

Cleans

10,3,3,3

Rest 5 Minutes

"Nicole"

AMRAP (20 min)
400m Run
Max Rep Pullups

Post number of Pullups completed for each round to comments and Compare to 100719.

110105 WOD

Max Minute Rope Skips

Rest 5 Minutes

"GTO"

10-8-6-4-2

Ground to Overhead (135)

Burpees

Post time to comments and compare to 100824.

110104 WOD

Deadlift

10,3,3,3Rest 5 Minutes


"Franny"
21-15-9

Pullups
Pushups
Box Jumps

Post Time to Comments and Compare to 100902:

110103 WOD

BEAR COMPLEX

5 Rounds of 7 Reps each

One rep consists of a :
Power Clean
Front Squat
Push Press
Back Squat
Push Press

-Bar cannot be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movements.


Post load and time to comments and compare to 100803.

Happy New Year

Get Out and Enjoy 2011!!!