7/7/10

Warm Up 

DROM/OSS

50 double unders 

or 100 rope jumps

WOD 

3 Rounds

800m run

10 dips

10 pull ups

50 squats

no doubt....

Tue 6/29/10

Warm up

550m run

50 double unders or 100 rope jumps

Skill

over head squats 

WOD

3 Rounds

15 push ups

200m farmers walk 

w/ weight

15 Kettle Bells

Monday 6/28/10

Warm up

550m run

20 squats

WOD

"7 layer salad"

10 sit ups, 5 squats

15 sit ups, 10 squats, 5 push ups

20 sit ups, 15 squats, 10 push ups, 5 pull ups

25 sit ups, 20 squats, 15 push ups, 10 pull ups, 5 dips 

20 sit ups, 15 squats, 10 push ups, 5 pull ups

15 sit ups, 10 squats, 5 push ups

10 sit ups, 5 squats

Clint ~ 9:08

Mindy ~ 10:14

Rachel ~ 10:16

Meg ~ 11:20

Tuesday 6/22/10 ... It's a new day!

We had two new people come try our gym today!  

WELCOME, Carole and Beth!

I am so excited to be a part of their fitness journey!

This Box is full of awesome people who bust

their butts to improve their fitness.

I LOVE YOU ALL! 

MUAH

Monday 6/21/10

CFWC

warm up

drom/oss

400m run

20 squats

2 rounds

WOD

AMRAP in 15 min

5 bench press

10 walking lunges 

w/ overhead weight

15 KTE

 

PS.. Fridays WOD

I forgot to post Fri evening WOD

morning class did Wed's WOD

Evening class 

WARM UP

400m run

25 squats

20 KTE

WOD

10 rounds for time

5 pull ups

10 push ups

15 squats