Friday, August 8, 2008

Friday, August 8 WOD - LAST DAY OF THE SUMMER PROGRAM!!

We had a group from out of town stop by today. You guys all did an excellent job and it was great to have you here. Enjoy the rest of your vacation and feel free to stop by any time!!
7:00 and 9:00
Speed and Agility Work, then....
Main WOD
Team Work- As a team complete:
10 Bear Crawl Laps
50 Hindu Push-ups
75 Plate Squats or 100 Overhead Squats
150 Lunge Walk Steps
75 Sit-ups
10 Crab Walk Laps
6-9 Years Old:
Games and Warm-up Drills, then....
Main WOD:
Use a PVC and do 10-8-6-4-2- Rep rounds of (Rest between rounds):
Front Squats
Press
Push Press
Deadlift
Overhead Squats
11:00 Group
Speed and agility Drills, then....
Main WOD:
3 Rounds of:
Run 200 meters
5 Burpees
10 Push Presses
15 Box Jumps
20 DB Swings

Wednesday, August 6, 2008

Wednesday, August 6 WOD

Sam has been Woking Hard and has Definately made a lot of Progress This Summer.....Great Job!!
Mixed Up the WODS a little Today!!
9:00 Group (11-14):
Agility Drills, Then...
Main WOD- a Mixture of:
Trap Bar Farmers Walk
Bear Crawls
Overhead Plate Walks
Finished Up with some Pull-ups and Back Extensions
10:00 Group (6-9)
Main WOD:
Minute Ladders (1 rep of each the first min, 2 mins of each the 2nd min, etc) of:
Burpees/Sit-ups/Squat or Overhead Squats
We got up to the 6 minute mark and then worked our way back down to 1
We also Played a lot of the "Stick Foot Tap Game"
11:00 Group (11-14)
Agility Drills, then....
2 Person Team WOD of:
10 White Line Laps of Bear Crawls
50 Hindu Push-ups
75 Plate Zercher Squats
150 Walking Lunge Steps
75 Sit-ups
10 White Line Laps of Crab Walks
Teens:
Strength- Back Squats/Pull-ups
Conditioning- As many Rounds in 15 Mins of:
5 Man Makers
5 Jumping Sit-ups
Run 1 Lap

Tuesday, August 5, 2008

Monday, August 4 WOD

Check out what these STUDS did today in the Teen Class.....They Crushed it Today!!
11-14 Years Old:
Deadlift Practice: Worked Up to a few relatively hard sets w/ good form, then....
WOD
As Many Rounds in 15 mins of:
5 DB ManMakers
5 Jumping Sit-ups
Run 1 Lap
6-9 Years Old
Practiced L-Sits and Handstands (We're Getting Good!!)
Main WOD
As Many Rounds in 10 Mins of:
5 PVC/DB ManMakers
5 Jumping Sit-ups
Run between 50-150 meters
Teens
Strength: Deadlifts
Conditioning: 3 Person Team WOD (1 Person goes at a time, must complete all reps of an exercise before moving to next exercise)
60 Ring Dips
75 Wall Ball Shots
100 Burpees
125 Swings
Each Person Runs a Lap
Jake, Mark and Daniel Did this in: 17:40

Sunday, August 3, 2008

Friday, August 1 WOD

Here is Brett Showing Some Blazing Speed Jumping Rope. Brett has been working pretty hard lately.....Great Job!!!!

Here is Jeff being stretched......Now this is funny to watch!! Better win that competition next time!!!!

11-14 Years Old: Speed and Agility Drills, then....

Main WOD:

3 Rounds of: Run 400 meters/21 DB Swings/12 Push-ups

6-9 Years Old:

3 Rounds of: Run 100-200 meters/21 Swings/12 Push-ups or Static Push-up Hold

Teens:

Strength: Back Squat/Pull-ups

Conditioning: 3 Rounds of: Run 400 meters/21 Swings/12 Push-ups