BC Burpees

7 rounds for time of:

10 Ball Cleans
10 Burpees

We get to welcome the new 25# med ball to the gym.

Rest Day

I'm a giver! Enjoy the day off.

The balance board is great for working on your coordination and balance. Try doing 25 squats at the beginning of your workout.

Running Squats WOD

5 rounds for time of:

400 m
50 Squats

Anyone can finish...WE finish strong!

"Angie" Wannabe

4 rounds for time of:

25 Squats
25 Push ups
25 Sit ups
25 KBS

The Lord's Day

Day of rest

There will be no workouts here at the gym on Mon or Tues. Workouts will be posted for you to do on your own, but no training here.

Back Squats

For max weight

5-5-5-5-5

This was too funny and I had to share. Just click on it.
Drinking the Koolaid

Corn on the WOD

21-15-9

Pull-Ups
KBS
Wall Balls
Sit-Ups (abmat)

Weighted Pull-Ups

1-1-1-1-1

5-one rep max pull-ups. Add as much weight as you are able to and still get a full extension pull-up. Use a strap or rope around your waist to hold the weights.
Full extension=arms fully extended, chin above bar.

Finish up with Tabata sit-ups: 8 rounds, 20 sec (work), 10 sec (rest)

Rest Day

This says it all.

Burpee/Pull Up WOD

10 rounds for time of:

12 Burpees
12 Pull Ups

What a power house!

Ring Dip/Push Up WOD

5 rounds for time of:

10 Ring Dips
15 Push Ups

We are still working on B-dog's muscle ups. Almost there, buddy!

Too Tired

5 rounds for time of:

50 ft Tire flip
100 m run
10 KBS
10 Tire sledge

Jim is the man to beat w/his 8:59 time. Animal I tell ya!

Helen

3 rounds for time:

400 m
21 KBS
12 Pull Ups

Man, even the kids are getting into it.

Rest Day

Allow your body to heal properly to prevent Rhabdo.

"Lil" Diane

21-15-9

Deadlift Body weight
Push Ups

Endurance Run

Penasquitos Canyon

12 miles round trip. There is a waterfall at the 3 mile mark for a shorter run.
We will be meeting here at 1630 hrs and driving down together.

"Quarter Gone Bad"

5 rounds for max reps of:

135# Thrusters, 15 sec
Rest 45 sec
50# weighted pull-ups, 15 sec
Rest 45 sec
Burpees, 15 sec
Rest 45 sec

Add all the reps for total score.

Run 5 K

The Teamster

3 Rounds for time w/a parter of:

400 m
50 KBS
50 Box Jumps

The reps are cumulative between you
and your partner. All reps need to
be completed before next exercise is
started.

Rest Day

Rob...Feeling the pain after round 4
of The Kris

TAB's Trial WOD

5 rounds for time of:
400 m
15 KB'S
1 min on punching bag or
until partner returns from 400 m