Warm UP:

2 min tabata squats

2 min tabata lateral jumps

2 min tabata row

B-warm up with PVC

WOD:
1 SDLHP 65/95

2 Pull ups

3 push ups

4 squat thrusts

5 push press 95/65

6 KB swings 53/35

7 slam balls

8 thrusters 95/65

9 burpees

10 calories on the rower

This wod is run like the 12 days of Christmas, you will do one SDLHP, then two pull ups and one SDLHP, then three push ups and two pull ups and one SDLHP, etc . . .

Warm UP:

3 rounds of

6 Broad Jumps

10  Pushups

10 Jumping Squats

10 Pullups

WOD:

“Stephen“

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Class will be held in Buford at 9am today!

Partner Card Game

A twist on the regular card game where both team members work the same exercise until their deck is gone.

Hearts:  Back-to-Back Twisting Medicine Ball Pass.  (20/14lbs.)

Diamonds:  Alternating Partner Over/Unders

Clubs:  Partner Shoulder Press (135/95lbs.)

Spades:  Partner Squat with Wall Ball Pass. (20/14lbs.)

WOD WILL BE IN BUFORD ON SATURDAY AT 9AM

Warm Up:

5 body weight rows at the top of each minute, followed by as many sit ups as you can do until you hit 100 sit ups.  Follow this up with 50 back extensions.

5 reps of SP, PP, PJ with empty bar or PVC

WOD:
Push Jerk

1-1-1-1-1

Skills work day

(If  you have finished all you can actually do on level one, I will design a workout based on the things you have to work on to allow you to “practice” those moves.  Focus will be on each movement and not on time even though the clock will be running)

I NEED YOUR INPUT, I HAVE TO ATTEND A FUNERAL ON SATURDAY MORNING, SO THE WOD WILL BE HELD BY DEREK AND PILAR.  THE QUESTION IS LOCATION, WE WANT TO MAKE IT CONVENIENT SO THE MOST PEOPLE WILL BE ABLE TO ATTEND, SO WOULD YOU RATHER GO TO BUFORD OR GRAYSON??  PLEASE POST YOUR RESPONSE!

Warm UP:

Your choice:  400m run, 500m row, 50 double unders

then:

12-9-6 reps each of
Pull-ups
Push-ups
Abmat Sit-ups
Box Jumps (18”)

WOD:

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Warm UP:

25 jumping jacks

15 squat thrusts

25 jumping jacks

15 push ups

25 jumping jacks

15 GHD sit ups

25 jumping jacks

15 lateral jumps over parallettes

WOD:

Warm UP:
200 single jump rope

9 Fundamentals x 7 reps each (PVC or empty bar)
Shoulder Dislocaters (PVC)

200 single jump rope

WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Score= TOTAL REPS FOR ALL EXERCISES!

Seon working through his first FGB!

Warm UP:
B-warm up with PVC or empty bar

500m row/400m run

10x Push ups with feet on box, back extensions, K2E, pull ups, squats

WOD

1 turkish get up (use the most weight you can do with proper form)
10 weighted step ups 45/30 (each hand beginners 18″ advanced 24″)
20 Walking Lunges
2 turkish get up
10 weighted step ups
20 Walking Lunges
3 turkish get up
10 weighted step ups
20 Walking Lunges
4 turkish get up
10 weighted step ups
20 Walking Lunges
5 turkish get up
10 weighted step ups
20 Walking Lunges

Unless there is snow and ice on the ground we will be on for the wod at 9am today!!

WOD:

Complete as many rounds as possible in 5 minutes of
3 x Deadlifts (155lbs/95)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 6 cycles.

This is a team wod, you can split up the work any way you want  (ie, alternate cycles, alternate rounds, work to exhaustion and switch) Score will equal total rounds done per team.

Please check the website later to see if we will have a Saturday Class.  Bad weather may cause us to cancel, I don’t want anyone to slide their car on the ice.

Warm UP:

400m run/500m row

5 jump over, crawl unders

200m run/ 250m row

5 hand stand push ups

100m run/ 150m row

WOD:

Front Squat

3-3-3

then:
Card Game

Diamonds: Bear Crawl steps holding weights 40/25#

Hearts: Sit ups

Clubs:  KB swings

Spades: thrusters 65/45