WOD 8-8-2012

10 minute Elliptical


10 x Push Ups
10 x Ball Slams – 35lbs
50 x Jump Rope
10 x Box Jumps

Repeat 4 times


10 x Weighted Back Squats – 135lbs
10 x Weighted Back Squats – 165lbs
6 x Weighted Back Squats – 185lbs
5 x Weighted Back Squats – 205lbs
5 x Weighted Back Squats – 215lbs
3 x Weighted Back Squats – 225lbs
1 x Weighted Back Squats – 235lbs
1 x Weighted Back Squats – 245lbs
1 x Weighted Back Squats – 255lbs
1 x Weighted Back Squats – 260lbs


WOD 8-3-2012

5 minute Elliptical

500 Meter Row


50 x Jump Rope
10 x Kettelbell lifts – 50lbs
50 x Jump Rope
10 x Kettelbell lifts – 50lbs
50 x Jump Rope
10 x Kettelbell lifts – 50lbs
50 x Jump Rope
10 x Kettelbell lifts – 50lbs


10 Box Jumps
10 x Bench Press – 65lbs
5 Box Jumps
10 x Bench Press – 85lbs
5 Box Jumps
10 x Bench Press – 95lbs
5 Box Jumps
5 x Bench Press – 105lbs
5 Box Jumps
5 x Bench Press – 115lbs
5 Box Jumps
3 x Bench Press – 125lbs
5 Box Jumps
3 x Bench Press – 135lbs
5 Box Jumps
1 x Bench Press – 145lbs
5 Box Jumps
1 x Bench Press – 155lbs


WOD from 7-30-2012

Warm-up

8 minute Treadmill
1000 meter Row


WOD

10 x Push-up
10 x Squats
10 x Ball Slams – 35lbs

Repeat 4 times

~~

50 x Jump Rope
20 x Box Jump
30 x Weighted Lunges – 15lbs each arm
20 x Box Jump
50 x Jump Rope

~~

10 x Sit-ups
10 x Seated Row – 110lbs
10 x Forward Lateral Raises – 15lbs

Repeat 4 times


Cool Down

1 mile Elliptical – 9:05


 

Workout from 7-24-2012

Treadmill 6 minute warmup


30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)
~~30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)
~~30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)
~~30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)


10 x Sit Ups
10 x Tricep Pull – 82lbs
10 x Ball Slams – 35lbs
~~10 x Sit Ups
10 x Tricep Pull – 96lbs
10 x Ball Slams – 35lbs
~~10 x Sit Ups
10 x Tricep Pull – 110lbs
10 x Ball Slams – 35lbs
~~10 x Sit Ups
10 x Tricep Pull – 124lbs
10 x Ball Slams – 35lbs


10 x Bench Press – 95lbs
10 x Bench Press – 115lbs
10 x Bench Press – 125lbs
5 x Bench Press – 135lbs
3 x Bench Press – 145lbs


Workout from 7-21-2012

Elliptical 1 mile – 9:05
1000 Meter Row


10 Push Ups
10 Squats
10 Slam Balls 35lbs

Repeat 4 times


100 Jump Rope
20 Box Jumps
30 Burpees
20 Box Jumps
100 Jump Rope


10 x Weighted Back Squats – 95lbs
10 x Weighted Back Squats – 115lbs
10 x Weighted Back Squats – 135lbs
5 x Weighted Back Squats – 155lbs
5 x Weighted Back Squats – 175lbs
5 x Weighted Back Squats – 185lbs
3 x Weighted Back Squats – 200lbs