End of November Wednesday

We will do A and B, with a 90 second break between.

A.) AMRAP 10

10 pushups

20 sit ups (weighted)

30 squats

B.) AMRAP 10

8 thrusters (with KB)

9 pullups

10 SDHP

AMRAP 30

Market Street Run
5 Pull-ups
10 Box Jumps
15 Push-ups
20 Mountain Climbers

Tuesday November 22

25 minute amrap

1 Cone run
10 Kettlebell Swings
15 Abmat Situps
20 Mtn. Climbers

Monday, November 21

10 roll-ups all together

5 rounds of Touch-jump-Touch's
(20 seconds TJT, 20 second holds, 20 second rest)

then
10 minutes each

A. 10 box jumps/20 step-ups, 5 burpees with plate, short run with your plate
B. 10 pull-ups, 20 air squats

Windy Friday

20 min AMRAP

10 1 arm KB Clean and push press (5 each arm)
15 goblet squats with KB
20 weighted sit-ups
cone run

**************scaling always an option, dont worry*******************

11/16/11 by 3's

add 3 for 20 minutes.

3 pull-ups, 3 box jumps, inside sprint

6 pull-ups, 6 box jumps, inside sprint

9 pull-ups, 9 box jumps, inside sprint

You can sub ring rows, or jumping pullups, squats for box jumps, I'd like everyone to sprint or run today.

Monday, November 14, 2011

Two Parts (12 minute each)

A. 30 step ups, 15 sit-ups, cone-run
B. 30 walking lunges, 15 push-ups, cone run

we will rest 2 minutes between A and B

APC Wednesday 110911

WOD: Cindy

20 minute AMRAP
5 pull-ups
10 push-ups
15 squats

For those of us that do not want to do a full "Cindy", there is a scaling version. Do the first 10 minutes of Cindy and then switch to 15 lunges, 15 KB Swings, cone run.

For those of us that want to do the full Cindy, we will start at the 10 minute mark, and then complete a full 20 Minute Cindy.

Monday, Monday

20 Minute Amrap

20 Sit-ups or Knees to Elbows (PD)
15 Squats LVL 2 with KB
10 SDHP
5 Burpees

Lets have everyone bring something in for the walls.

Snowy Friday 11.4.11

25 Minute AMRAP

15 KB Swings
30 Mtn. Climbers
cone run

11211

Fight Gone Bad Underground Style

Pushups
Air Squats
Knees to Elbows
Jumping Lunges
Pullups
Record Total Reps

(5 one minute rounds then rest one minute) x 3
You have one minute to do as many as you can on each, total number of reps of all three rounds is your total score. You want to do as many as you can in on minute. This will be 18 minute WOD we all start together and rest together.