Month: January 2007

1/30/07 WOD

CF Workout by my friend Jerry Hill of Fitforcecamp.com Complete as many rounds as possible in 16 minutes 6 Burpees9 Pushups12 Situps15 Squats Results: Kevin 9, Allan 7.75, Rich 11.5, Kristie 11.75, Tracy 11.75, Kerry 10.25, Gill 8, Mike 10.5, Andy M. 7.5

1/29/07 WOD

Skills Practice – KB Snatch30 sec Each Station – 3 RoundsBall PushupOH Squat (broomstick)Plank Row 15lb or 25lb DBsSplit Squat JumpElevated PushupLateral Barrier Jump 30 sec Each – 3 Rounds (60 sec Rest)Treadmill Incline 15% – 6.5mph

1/27/07 WOD

Choose Your Own Demise – For Time Choose one value from 20,30,40,50,60,70,80,90,100 for each Exercise Pushup Situp Squat Ring Row Burpee DB Push Press KB Swing KB Deadlift w HP Box Jump

1/24/07 WOD

Warm Up – 3 min Jump Rope and Joint Mobility Complete 4 Rounds – 40sec Each Station – 60 sec Rest Between1. Double Ring Row2. Deadlift – 45lb or 55lb KB3. Farmers Walk – 30lb or 50lb DB4. Pushups5. Sandbag Front Squat – 30lb or 55lb6. Plank

1/21/07 WOD

6 Min at Each Station – 2 Min Rest 1. Pullups-10 & Tuck Jumps-20 2. AbMat Situps-20 & Broad Jumps-10 3. Bench Dips-20 & Lateral Band Step – 10 4. Burpees-10 & Hand to Hand KB Swings – 10


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