Wednesday, September 1, 2010 WOD

Warmup:
-Bridges
-Light run

3 rounds...
5 Rotations
10 OHS
15 Overhead Lunges
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"Annie"
(50-40-30-20-10)
Double-Unders
Situps

Post time to comments

-anchored situps

Tuesday, August 31, 2010 WOD

  "Conjunction junction, what's your function?"

5-5-5-5-5 Weighted Ring Dips

Post loads to comments

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10 x 30sec Hill Sprints, All out Efforts.

30sec rest at top before descending hill easy, "walk if needed".

Rest 1min at the bottom of the hill before the next sprint.

Monday, August 30, 2010 WOD

We have a great week ahead of us! Lots of fun planned.

Meet at the top of the hill...

(21-18-15-12-9-6-3)
HSPU
Box Jumps
Double-Unders (x2)

Post time to comments

-Advanced goal = sub 15
-Intermediate goal = sub 20

Saturday, August 28, 2010 WOD

Tillery Park Session!  Free Session open to anyone!
(Head South from I-30 on Forest Park, take a right on Huntigton.)

Warmup:
KB Snatch Practice
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10 Rounds for time:
10 KB Snatch
10 Ring Dips
10 Pullups

Post time to comments
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Weighted Run Race
3 laps for time

Friday, August 27, 2010 WOD

If you missed the strength session yesterday you may make it up today!

WOD:
400m Walking Lunge

Post steps and time to comments

-Goal is under 15 min

Thursday, August 26, 2010 WOD

Make-up session
(Pick a missed wod and go crazy!)

or...

Strength Day!
5 sets of each, for max reps:
KB Mil Press
KB Push Press
KB Push Jerk

Post weight and reps to comments
----------------------------------------------------------------------------
-This is not a single arm session, lots of sharing will be going on.
-At least a 1-2 min break between sets.
-I will have options from 20-70 lb KBs.

Wednesday, August 25, 2010 WOD

Benchmark day!

"Helen"
3 Rounds for time:
400m Run
21 KB Swings (1.5 pood)
12 Pullups

Post time to comments
--------------------------------
Tabata Fun!

Tuesday, August 24, 2010 WOD

Inverted Pullup 5 x max reps
---------------------
Max rounds in 20 min:
10 Ring Pushups
20 Situps

Post time to comments

Tuesday, August 24, 2010 WOD

Weighted Pullups 5x5
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Max rounds in 20 min:
10 Ring Pushups
20 Situps

Post time to comments

Monday, August 23, 2010 WOD

10 Minutes of gymnastics practice...
-Handstands/Cartwheels/Roundoffs/Bridges/Kipups/etc...
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WOD:
From the main site (a few years back)...

3 Rounds for time:
50 Double-Unders
75 Squats

Post time to comments

Saturday 11am Complimentary Session @ Lululemon Athletica Showroom!

Who is ready for some functional training?!

Join us at Lululemon's Fort Worth Showroom.  All are welcome and encouraged to participate!

2200 West 7th Street, Suite 104

Fort Worth, TX, 76102

 

Warmup:

4 Rounds of...

5 Rotations

10 OHS

15 Lunges

 

Skill Work:

-30 solid reps of Squat Snatch

(only count the decent ones)

-KB Clean & Jerk form

 

WOD:

5 Rounds for time:

10 KB Power Clean to Overhead

30 Double-Unders

 

Post time to comments

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Tabata Squats

Friday, August 20, 2010 WOD

It's been a year and two days since we last did this one.  Goal is under 10 min...
150 Burpees for time

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Thursday, August 19, 2010 WOD

Meet at top of the hill...

5 Rounds for time:
20 HSPU
20 Box Jumps
Run Down/Run Up

Post time to comments
------------------------------
15-20 min stretch after & foam roller

Wednesday, August 18, 2010 WOD

Parkour Warmup:
-Kong Vault and obstacle course

WOD: Midline Strength Craziness
(21-18-15-12-9-6-3)
KTE
Skin the Cat
Situps

Post time and method to comments

-Use a treebranch, or rings
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Bottom to Bottom Tabata Squats!

Tuesday, August 16, 2010 WOD

150 Pushups or 100 Games-Style Pushups for time
400m Run @ each rest

Post method & number of sets/runs to comments

(20 minutes of stretching after wod)

Monday, August 16, 2010 WOD

Meet at the bottom of the hill...

For time:
50 Handstand Pushups
50 ft Walking Lunges
30 Pullups
50 ft Walking Lunges
50 Box Jumps
50 ft Walking Lunges
30 Burpees

Post time to comments

Saturday, August 14, 2010 Free Session!

11:00 Free Session at Tillery Park!
-
-Click here for directions.  Head South on Forest Park from I30, take a right on Huntington.
-Official address is 2200 Rockridge Terrace
-Free Session open to anyone!

"Fun with Plates!"
For time:
100 Weighted Pushups
Weighted Lap
100 Overhead Lunges (arms locked!)
Weighted Lap
100 Situps (feet anchored)
Weighted Lap

Post time to comments

(45 lb plate for men/25 lb plate for women)
(50 reps for beginner/75 reps for intermediate/100 reps for advanced)
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-Plate Farmer Carry

Friday, August 13, 2010 WOD

Meet at the bottom of the hill!

Warmup:
Shoulder Warmup/Handstand practice
10-15 min of skillwork on the rings

WOD:
30 Muscle-Ups for time

Post time to comments

-mods will be offered for dips
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Tabata Situps after

Thursday, August 12, 2010 WOD

-Dynamic Stretches
-Light Running

Dead Hang Pullups
(5 sets of max reps/1 min rest in between)
-------------------------------
WOD:
Max rounds in 20 min:
35 Squats
25 Pushups
 
Post rounds to comments
 
Compare to May 3, 2010 WOD
 
Stretching & Foam Roller after

Wednesday, August, 11, 2010 WOD

 Partner Session!!

 Skill:
-Dynamic stretch
-Handstand practice

Warm up:
Practice the following:
Med ball clean
Ball slams
Partner toss

WOD "Med-Ball Madness"
 With a partner complete three rounds for time of:
30-ball tosses
40-ball slams
50-wall ball shots
60-med ball cleans

Overtime:
More med ball craziness!!

Post your time and name of your partner to comments.

Tuesday, August 9, 2010

Warm-Up
Press
Push Press
Push Jerk

WOD
"KB Fran Sprints"
Pull-ups 21, 15, 9
KB thrusters (21 left, 21 right, 15, 9) Men 1.5 pood
150 yrd sprints

Monday, August 9, 2010 WOD

Warm-up
Dynamic warm-up
Speed ladder

WOD
Sprints(working on power)
6-60's
5-50's
4-40's
3-30's
2-20's
1-10

August 7, 2010, WOD

Meet at Arlington Heights High School off Hulen!

Warm-up
Medicine Ball Cleans
Ball Slams

WOD
25burpees
50 boxjumps
75 situps
100 double unders
75situps
50 boxjumps
25 burpees

Medicine Ball fun after!!

Friday, August 6, 2010 WOD

Meet at the bottom of the hill for:

Warm Up-
TGU Form
KB Snatch Form

WOD
5 Rounds for time of:
10-Ring Dips
20-Arm KB Snatch (10 each arm)
30-Double Unders

Guys weight 55lbs
Girls 35lbs

Ring L-sit holds after!

Thursday, August 4, 2010 WOD

Ashleigh is teaching 6:30am and 5:45pm so come do a WOD with her!

Meet at the top of the hill for:

Warm up:
Mobility stretches
OHS form
Snatch form

WOD:
21-18-15-12-9-6-3
Hill Run
OHS
Inverted Burpees

Each time you run up and or down you will be completing a set.
For example:run up the hill and do
21OHS
21Inverted Burpees

Run down the hill
18 OHS
18 Inverted Burppees


and so on until you reach 3. So your PVC pipe will be your best friend, because you will be taking it up and down the hill each time.


See you there! Don't forget you can bring friends to try a complimentary class out anytime.

Wednesday, August 4, 2010 WOD

Warmup:
3 Rounds on each hand:
5 KB Snatch
5 KB Flip

WOD:
Max rounds in 20 min:
(Change hands each round)
KB Single Arm Hang. Squat Clean to Overhead 5 reps
KB Half Get-Ups 10 reps
KB Weighted Run 100m

Post time and weight to comments

Tuesday, August 3, 2010 WOD

Meet at the top of the hill!

Warmup:
Running and Climbing

WOD:
3 Min Pullups
3 Min Pushups
3 Min Situps
3 Min Squats
2 Min Pullups
2 Min Pushups
2 Min Situps
2 Min Squats

3 Min Handstand Hold

Post rep count of each to comments

-If you missed yesterday's wod and would like to make it up you are welcome

Monday, August 2, 2010 WOD

Tuition for this month is due!  Fees are $100/month for monthly unlimited training.  Please have payment in during first 5 days of the month.  Be sure and let your friends know that they can come in and try out a session at any time!

-Dynamic Stretches/Gymnastics Warmup
-Technique work on Cleans

WOD:
100 HSPU for time
(30 Walking Lunges each rest)

Post time to comments
(Modifications will be offered)