W.O.D. Sunday 1/31/10
Rest Day
Read the rest of this entry »Archive for January, 2010
W.O.D. Saturday 1/30/10
8am and 9 am Classes:
7 Rounds ( Rest 1 Min Between Rounds)
Max Hang Clean (135/85)
Max Rep Pull Ups
* Add Total Reps
Strength
30 DB Push Jerk
*Advanced Class WOD Posted @ Box
W.O.D. Friday 1/29/10
Press 5,5,3,1
Rest
5 RFT
Run 260 meters
20 Med Ball Cleans
Strength
3 Rope Climbs
W.O.D. Thursday 1/28/10
AMRP In 20 Min
7 Overhead Squats (135/85)
14 Pull Ups
21 KB Swing (55/35)
Strength
50 Good Mornings
W.O.D. Wednesday 1/27/10
Rest Day - Fundamentals
Read the rest of this entry »W.O.D. Tuesday 1/26/10
2 RFT
Run 530 Meters
21 Squat Thrusters (95/65)
21 Burpees
21 Squat Thrusters
Rest 5 Min
Strength
3 Continuous Rounds (6 Min Total)
1 Min Mountain Climbers/1 Abmat Sit Ups
W.O.D. Monday 1/25/10
Derek’s Choice
Read the rest of this entry »W.O.D. Saturday 1/23/10
Max Rep C&J In 5 Min (135/85)
Rest 5 Min
Max Rep Snatch In 5 Min (135/85)
Rest 5 Min
Max Rep C&J In 3 Min (135/85)
Rest 3 Min
Max Rep Snatch In 3 Min (135/85)
Rest 3 Min
Max Rep C&J In 2 Min (135/85)
Rest 2 Min
Max Rep Snatch In 2 Min (135/85)
Rest 2 Min
Max Rep C&J in 1 Min (135/85)
Rest [...]
W.O.D. Friday 1/22/10
Fight Gone Bad
Strength
Sled Pulls 5×50 Yrds
St. Augustine, FL