Archive August 2008

Tuesday 8/26/2008 0

Aug26
warm-up: dynamic/ 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 mountain climbers-10 pull-ups

Skill Work: Squat Clean 5-5-5-5-5

WOD: For Time
150 jumprope
15 push-ups
120 jumprope
12 push-ups
90 jumprope
9 push-ups
60 jumprope
6 push-ups
30 jumprope
3 push-ups

Annie 4:52
Mindy 6:49
Jess 6:31
John 3:33
Caitlin 4:53
Lauren 7:09
Fabio 4:44
Joey 4:38
Jen 9:17
Nikki NFT
Joan 5:45

Monday 8/25/2008 0

Aug25
Warm-up: dynamic/ 3 rounds of shoulder triplet-10 pvc overhead squats-10 sit-ups-
10 supermans-20 jumping jacks

Skill Work:
Triple Extension & Hang Power Snatch

WOD: 5 rounds of:
30 squats
20 Dumbbell Split Jerks
10 Ring Rows


Annie 15lb DB 16:45
Mindy 15lb DB 13:56
Jess 15lb DB 13:05
Caitlin 15lb DB 10:48
John 20lb DB 11:14
Fabio 20lb DB 11:43
Lauren 15lb DB 14:15
Mike 20lb DB 14:06
Jen 15lb DB 16:00
Rox 10lb DB 17:11
Joan 10lb DB 13:54

SATURDAY FREE FOR ALL 8/23/2008 0

Aug23






Rebel WOD: complete 5 rounds of:

20 swings 44lbs
15 sandbag clean & push press 25lbs
5 handstand push-ups

then row 100m

Joey 19:00

Thursday 8/21/2008 0

Aug21
warm-up:dynamic/ 3 rounds of: shoulder triplet-sampson stretch-
50 jumprope-10 mountain climbers-10 supermans

skill work: deadlift 3-3-3-3-3

WOD: Tabata push-ups & squats




P-ups squats
Annie 9 12
Jess 9 16
John 7 11
Mindy 10 13
Fabio 5 14
Jen 6 13
Joan 7 14
Georgie 5 15

Wednesday 8/20/2008 0

Aug20
warm-up: dynamic/3 rounds of: shoulder triplet-10 push-ups-10 supermans-10 sit-ups-10 pvc overhead squats-20 jumping jacks

WOD: AMRAP in 15 min of:
15 hang power cleans
10 box/tire jumps
5 pull-ups





Annie 45lbs 7 rounds
Jess 35lbs 6 rounds
James 45lbs 5 rounds (12 minutes)
Mindy 45lbs 7 rounds
Mark 45lbs 7 rounds
John 60lbs 9 rounds
Fabio 60lbs 8 rounds
Eric 75lbs 9 rounds
Joey 75lbs 9 rounds
Jen 45lbs 4 rounds
Joan 35lbs 7 rounds
Georgie 45lbs 6 rounds




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