6/24/09

6:30AM Class with Chris

AMRAP 12 Minutes

7 Thrusters 45/65
7 Burpees

Nooner

Today's WOD with Becky.

1 lap of Lunges
100 Pull Ups
100 Push Ups
100 Squats
1 lap of Lunges

Break up the hundreds anyway you want!

Wednesday Morning Workout

This morning MC, Karen and Deb came to class. Good job on this hard workout!

Workout:

4 Rounds

15 Snatches
30 Jumping Pull Ups
250M Row

Out of Order

Friday's Workout
6-12-09

10 Box Jumps
20 Pull Ups
30 Thruster
6 Laps
30 Thrusters
20 Pull Ups
10 Box Jumps

Cash Out...Erins Fault
1 Lap of lunges

Saturday's Workout

Today was a very hard and long workout, thanks to MC, Franki, Inger and Kendra for showing up for the punishment! Are you varying the types and lengths of your workouts? You want to try to have short, medium, long, heavy and light workouts in your routine. Speaking of routines, don't have one! Routines are the enemy; constantly vary what you are doing and you will be a far greater athlete!

Today's workout:

4 Rounds
12 Pull Ups
12 Box Jumps
12 Squat Clean to overhead anyway 65#/95#(Thruster, shoulder press, push press push jerk)
3 laps

New Class!!!

Today was my second 6:30AM class and this is the first time that I am posting a log on here, so hopefully I am doing this right. Thanks to Deb and Karen for coming to the class this morning. The workout was tough, I did it before the class to make sure that it would be "fun." If any of you would like to come or know anyone who was interested in an early class, I will be there on Wednesday mornings at 6:30AM and if there is some additional interest I will add some more classes.

5 rounds
10 Deadlift 225#/185#/135#/95# (It should be heavy enough that you can do the first 10 in a row and then have to break them up after the first round)
20 Wall Ball 20#/12#

Catching Flack

So I have been slacking on posting of WOD's, no excuses. Sorry, I will do better.

WOD
AMRAP 20 minutes
10 1 arm snatch
15 Front Squats
20 Renagade Rows

Cash Out
300
Bicycles or Reverse Crunches