Monthly Archives: March 2007

Warm-Up 10 Pull-ups 10 Push-ups 10 OH Squat 1/2 mile jog WOD: My Pet D-Ball (courtesy CF Santa Cruz) 2 rounds with D-Ball (12 or 20 lb): squat, toss and lunge to the ball (across B-ball court) 15 Thrusters 2 … Continue reading →

Burgener Warm-up Helen: Run around the bowl (~500m) 21 swings 12 pull-ups

Class canceled due to the flu.  Mike and Jeremy did “Cindy” at the park.  Mike got 12 rounds all with unassisted pull-ups.  Way to go Mike!  Quite an improvement in the last few months on the pull-ups.

Warm-up: 10 pull-ups 10 dips 10 squats WOD: 10 Double KB swings 25ft lunge 25 wall ball shots 25 ft lunge Complete as many rounds as possible in 20 minutes.

Warm-up: Jog around park WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as … Continue reading →

Warm-up 3x: 7 pull-ups 14 ring push-ups 21 swings WOD: Back Squat 3 3 3 3 3 3 3