5 rounds-
50 walking lunges
3 rope climbs (20 pull ups)
50 sit ups

1000m row
21 wall ball
21 pull ups


750m row
21 wall ball
21 pull ups


500m row
21 wall ball
21 pull ups

I am thinking about making Sundays Yoga day, break it up a little and get a good stretch in. Let me know your thoughts

Was suppose to be 4 rounds but we did 5 :-)
Row 500m
15 over head squats
15 box jumps

Tabata-
plank
wall sit with 14 lb ball
iron cross 2.5 each hand
superman
tricep kick back

Girls, each day we do a workout I will post the workout of the day on the blog. If you end up doing the workout a few days later look back at the posts and find the workout and post your comments and times under that specific workout. This will make it easier when we do the workout again to find everyones times because they will be listed under the workout rather than trying to find it under another workout post :-) thank you so much for posting  and sorry I didn't make that clear.

This weeks schedule- Please post days
Mon, Wed, Fri after drop off and Sat and Sun.
I expect to see Leigh Anne on the schedule this week :-)

Partner Wo
Teams of 2 have to complete the total reps of each move.
150 wall ball
100 walking lunges with lb
80 cal row
80 burpees
60 bicep curls
60 thrusters
40 sumos
40 snatches
20 amove you need to work on
Dawn did KTE, rest of us did pull ups
20 push ups

I can do noon on Sunday, let me know who is coming :-)

2 rounds
50 sit ups
100 jump ropes
20 TTB (on the floor TTB)
100 jump ropes
30 mason twists (12lb ball)
100 jump ropes
20 kte (50 sit ups)
100 jump ropes
150 mt climbers
100 jump ropes

9:00 Saturday, who's coming?

Kim and I did the P90X yoga vid, OMG that was hard!

Tabata-
Pull ups
Push ups
Sit ups
Squats
8 rounds each, 20 sec on 10 rest

Filthy Fifty-
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows- (100 mt climbers)
50 Push press, 45 pounds
50 Back extensions (good mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (150 singles)

This weeks schedule- Please post the days you can come, this really helps me with planning the workouts. Thank you for your help!
Kids are out of school Mon and Tues so feel free to bring the kids if you want.
I will do Tues if anyone wants to. 
Mon 9:00, Tues 9:00, Wed 8:20, Friday 8:20, Sat and Sun TBD

White- Hero WOD
5 rounds
3 rope climbs
10 TTB
21 over head walk lunge (25lb bumper)
400m run


Substitutions
5 rounds
20 pull ups (2 bands)
20- laying on the ground legs parallel to ground and then touch the bar
21 over head walk lunge (15lb bumper)

Annie
50, 40, 30, 20, 10
Double unders
Sit ups
If you cant do DU then you triple the singles
150, 120, 90, 60, 30 Singles

Whitten- Hero WOD
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Army Captain Dan Whitten, 28,  died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

run 400m
30 TTB/45 sit ups
run 400m
45 dips
run 400m
45 thrusters
run 400m
45 walk lunge w/lb
run 400m
45 good mornings


LA- hurt shoulder
4 rounds
2 min bike
20 squat leg lifts each leg
50 sit ups
2 min wall sit

This weeks schedule, please post the days you are coming. Thanks!
Mon, Wed, Fri 8:20 (after dropping off kids)
Sat and Sun times TBD (I think we will be around this weekend)

Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball,
Sumo deadlift high-pull,
Box Jump, 20" box (Reps)
Push-press,
Row (Calories)

4 rounds
run 400m
20 TTB
20 wall ball sit ups 10lb ball

2/4/15
500 m row
50 wb
400m row
40 wb
300m row
30 wb
200 m row
20 wb
100 m row
10 wb

Schedule week of 2/2

This week I plan on hosting workouts on the following days and times, let me know what works for you:


Tuesday - None
Wednesday - 8:20
Thursday - None
Friday - 8:20
Saturday and Sunday, we will do workouts, but time TBD.

Cindy (modified)

We did 20 minute AMRAP as follows:


5 pullups
10 pushups
15 situps

Welcome to our blog!

Hi girls! Hopefully this will be a fun and efficient way to communicate. To do a New Post, you just click "New Post" in the upper right hand corner. For the posts, just put a title of the workout, and then in the body a description if you want.. don't comment when doing a post, that comes after. After you are done with the post, click, "Publish"....  then there will be a link under it that says "No comments"... just click it, and make a comment.