Friday October 8 2010

WOD
3 rounds
5 push-ups
10 kettlebell Deadlifts
1 rope climb or beginner rope climb

John 3:14 8kg 3 pull-ups instead of rope climb
Shane 3:14 8kg beginner rope climb
Cooper 3:14 8 kg
Liam 3:32 8 kg beginner rope climb

Wednesday October 6, 2010

Buy-In
3 times
15m prowler push
bear crawl across balance beam
10 basic dot drill

WOD
3 rounds
5 man makers 3-5-7 #'s
15 squats
100m run

jump rope game

Wednesday September 29th

todays WOD
2 member teams
AMRAP in 10 minutes
40m sprint
10 squats
one member rest while the other works
teams were
Owen and Liam - 26 rounds
John and Cooper - 25 rounds

Wednesday September 22 2010

Todays WOD was

3 rounds
100m run
10 burpees
15 sit-ups

John
Cooper
Owen
Liam

Friday September 17th 2010

Today we learned to do burpees and did ten on my count for the warm up. They got better every round.
For our skill we learned the press with PVC, stressing foot position, a tight body using the stomp drill and the top position, stressing active shoulders really pushing the bar up,
WOD
AMRAP in 7 minutes
5 burpees
5 presses

John, 5+5
Liam, 7+5
Cooper, 8
Spencer 7+5
Gabe 7

Wedneday September 15th

Buy In was Indian running with a 6# ball

skills; kettlebell Dead-lift, pull-ups

WOD 3 rft
12-9-6
kettlebell Deadlift
pull-ups

Wednesday Sept 8th

WOD
3 rounds for time
200m run
15 squats