WOD September 25

Warm up with a light jog and dynamic movements make sure you're good to go

Part 1
3 rounds
5 push ups
5 sit ups
5 pull ups
10 squats
10 back extensions

Part 2
This is done as a crew every member has to complete 100 Burpee pull ups. Only one member can be doing burpee pull ups at a time, while he/she is doing the pull ups, the rest of the crew is doing sit ups. You can break up how the pull ups get done in any way each person does 5, 10, 25 whatever you like but each of you has to do 100.

For those who don't know, a burpee pull up is a burpee except when you jump to the pull up bar and do a pull up then drop back down. So one burpee pull up is a push up, jump to pull up and down.

Part 3
If there is time load up the sled to 225 and each member drag it 20m twice.

Make sure you have time to stretch after!

WOD September 20

Good dynamic warm up of bear crawls, high knees, butt kickers and inch worm.

Part 1

3x

Push ups 10

Sit ups 10

Squats 10

Back extensions

Part 2

3x 

Run ( 87&89 twice around building, 88 three times around)

21 kettle bell swings 

12 pull ups 

Part 3

3 sets of max push ups

Stretch good after

WOD September 17 2012

September 17 2012



Part 1

3 Rounds
10 pull ups
10 push ups
10 sit ups
10 back ext

Part 2

Run
50 Squats
Run
40 Squats
Run
30 Squats
Run
20 Squats

For the run: 87, 89 -3 times around building
                   88 -4 times
Part 3

3 max planks one pick one side and do them all on that side

Workout of the day Sept 12, 2012

Warm up 10 minutes:
Skipping, light jog, rowing

Only one part today:
30 Push-ups
30 Bodyweight Squats
30 Step ups
100 Skip rope jumps
10 Pull-ups
30 Walking Lunges
87 and 89 4 laps
88 6 laps

Work at a pace you can do we're all tired and sore, but do the workout moving today will help with the stiffness and soreness.

Stretch lots and make sure to drink lots of water!!

Workout of the Day September 4, 2012

Warm up good, yeah. 

Part 1

3 rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2

Partner workout

20 minutes of:

7 burpees

7 kettle bell swings

7 wall balls

7 deadlifts

Only one guy can be working at a time. Organize it how you want.

Part 3

3 sets

Max effort push ups. 

Rest PRN

Stretch and all that good stuff