11 14 12 Wednesday Offsite WOD
Today's WOD: * 10 Diamond Push-ups (Hands are together to form shape of "diamond". Body stays tight and straight. Full range of motion so chest touches hands.) 15 Box Jumps 20" (Open hips at top of...
View Article11 15 12 Thursday Offsite WOD
Today's WOD: 20 Steps Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe) 200m run (estimate distance if necessary..approx. 40-50 sec. run) 5 rounds for time...
View Article11 16 12 Friday Offsite WOD
Today's WOD: 20 Leg Lifts (lie on floor facing up, keep back flat and abs tight. Lift legs 6-8" inches off floor, with legs straight and tuck hands under small of back for support. Keep legs higher...
View Article11 19 12 Monday Offsite WOD
Today's WOD: 40 Steps Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe) 200m run 20 Diamond Push-ups (Hands are together to form shape of "diamond" under...
View Article11 20 12 Tuesday Offsite WOD
Today's WOD: 4 Minute Run (use good running mechanics: posture, lean, pull) 2 Minutes V (Jackknife) sit-ups (Lie on back, arms/legs are fully extended. Rise chest and legs so tips of fingers touch...
View Article11 21 12 Wednesday Offsite WOD
Today's WOD: Squats ( full range of motion-crease of hip lower then tip of knee, weight on heels, chest up) Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet...
View Article11 22 12 Thursday Offsite WOD
Today's WOD: Run 2 Miles (if you cannot measure distance this is approximately a 13 minute run) (use good running mechanics, no heel strike, posture, lean pull) 30 Push-ups to Side Plank - (15 on each...
View Article11 23 12 Friday Offsite WOD
Today's WOD: 8 Dips (Use stable chairs or bench. Full range of motion with shoulders going lower then elbows. Keep legs straight with back close to bench. Elevate feet for added challenge. Use...
View Article11 26 12 Monday Offsite WOD
Today's WOD: 15 Mountain Climbers (alternate count with each leg) 5 Tuck Jumps(jump, bring knees to chest, land soft, in partial squat, on ball of foot) 5 Rounds; followed by: 1/2 Mile Run (800 meters)...
View Article11 27 12 Tuesday Offsite WOD
Today's WOD: 10 Burpees (start standing, squat, plank, quickly drop to push up and jump and clap at end of each burpee; keep core tight) 25 Bicycle Crunches Do not pull on neck, keep elbows back and...
View Article12 12 12 Wednesday Offsite WOD
Today's WOD: 30 Steps Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe) 200m run (estimate distance if necessary..approx. 40-50 sec. run) 30 Jumping Jacks 200m...
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12 13 12 Thursday Offsite WOD
Today's WOD: Diamond Push-ups (Hands are together to form shape of "diamond". Body stays tight and straight. Full range of motion so chest touches hands.) Box Jumps 20" (Open hips at top of box, if...
View Article12 14 12 Friday Offsite WOD
Today's WOD: 15 Squats ( full range of motion...crease of hip lower then tip of knee, weight on heels, chest up) 8 Push-up or Pull-ups (full range of motion...chest touches floor, keep body tight and...
View Article12 17 12 Monday Offsite WOD
Today's WOD: *200 Squats (weight in heels, keep lumbar curve, chest up, full range of motion, full depth, crease of hip lower then tip of knee) *everytime you stop to rest, perform 3 Burpees For...
View Article12 18 12 Tuesday Offsite WOD
Today's WOD: Run 1 Mile (if you cannot measure distance this is approximately a 7-9 minute run) (use good running mechanics, no heel strike, posture, lean pull) 50 Sit-ups (use abmat if available or...
View Article12 19 12 Wednesday Offsite WOD
Today's WOD: 25 Mountain Climbers (hands on ground, arms straight, hips up, quickly alternate bringing knees toward chest) 5 Tuck Jumps(jump, bring knees to chest, land soft, in partial squat, on ball...
View Article12 20 12 Thursday Offsite WOD
Today's WOD: 8 Handstand Push-ups Against a wall: Use full range of motion. Arms locked, body tight. Head should softly touch ground. Box Modification: box or object (18"-24")to elevate hips. Stay...
View Article12 21 12 Friday Offsite WOD
Today's WOD: 30 Doubleunders (sub 100 single jumps if you cannot do any doubleunders) If you do not have a jump rope, please get one or sub 50 jumping jacks if no rope. 100m run (approximately 14-18...
View Article12 24 12 Monday Offsite WOD
Today's WOD: 60 Squats (weight in heels, keep lumbar curve, chest up, full range of motion, break "90") 30 Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet...
View Article12 25 12 Tuesday Offsite WOD
Today's WOD: *200 meter Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe) Every 10 Steps, do 5 Push-ups (plank position, hands outside chest, full range of...
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