Just a reminder there is no training this evening and that the Gym will be closed tomorrow Jan. 1st.
Today's WOD
M.M.A. training and circuit. Get ready to hit something!
« November 2009 | Main | January 2010 »
December 31, 2009
December 30, 2009
December 29, 2009
Wednesday WOD
10 rounds, row 1 minute, rest one minute.....goal 3k meters
push press 3,3,3
December 28, 2009
December 27, 2009
Monday's WOD
Row 5K meters/push ups
Row 1000m followed by 25 push ups and repeat until 5k meters is reached!!!!
Great for burning off all of those yummy cookies everyone brought to the gym....
December 25, 2009
The Holiday Special WOD
Sat. Dec. 26th WOD Feel Free to bring a friend or family member to join you in the fun!
Warm up with a 5 min. jump rope or bag work.
As many rounds in 20 min.
5 knees to elbows
Bear Crawl half way, then do 5 push ups (full range of motion!), switch to a crab walk, crab walk the 2nd half
Turn around, go back with 4 long jumps, then 2 cart wheels (do your best). Repeat over.
December 24, 2009
December 22, 2009
Wednesday WOD
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 65 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
"the quiet before the storm"
December 21, 2009
Tuesday's WOD
Warm up with Med. Ball Cleans and Hand stand push ups. Focus on technique and improving your strength.
3 rounds of rowing. 2 min. on rest 1 min. Count total distance.
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