FEBRUARY 28, 2009

"GASPARILLA DISTANCE CLASSIC RACE"
15K
PATTY 1HR 22MIN 15SEC
JIMMIE 1HR 46MIN 03SEC
JOSE 1HR 15MIN 50SEC
5K
JAMIE 25:13
MELODY 29:20
RALPH 37:34

FEBRUARY 27, 2009

ACTIVE RECOVERY

FEBRUARY 26, 2009

"LOUDER THAN 10 plus"
5 BALL SLAMS
10 PULL-UPS
10 PUSH-UPS
15 KB SWINGS
11 ROUNDS FOR TIME

FEBRUARY 25, 2009

"RACE WEEK"
SPRINT
FOR 10 MINS
5 HSPU
10 PUSH-UPS
10 SIT-UPS
MAX ROUNDS IN 15 MINS
SPRINT
FOR 10 MINS

FEBRUARY 24, 2009

PICK A WOD FROM 2008

FEBRUARY 23, 2009

"GO FOR TWO"
800M RUN
BURPEES
THURSTERS
V-UPS
PUSH-UPS
10, 8, 6, 4, 2
800M RUN
BURPEES
THURSTERS
V-UPS
PUSH-UPS
2, 4, 6, 8, 10
800M RUN
FOR TIME

FEBRUARY 22, 2009

ACTIVE RECOVERY

FEBRUARY 21, 2009

"CRAZY LADY"
KB SWING
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
100M RUN
15, 14, 13, 12, 11, 10
FOR TIME

FEBRUARY 20, 2009

10 BAND SPRINTS
10 PUSH-UPS
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 GHD MB SIT-UPS
10 BACK EXT
MAX ROUNDS IN 3 MHAMMER SWINGSINS
RECOVERY 3 MINS
50M BACKWARD RUN
10 SLEDGE
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 GHD MB SIT-UPS
10 BACK EXT
MAX ROUNDS IN 3 MINS
RECOVERY 3 MINS
10 BAND SPRINTS
10 PUSH-UPS
MAX ROUNDS IN 3 MINS

FEBRUARY 19, 2009

"5 ALARM"

20 PUSH UPS
25M LUNGES/MB OVER HEAD (20LBS)
20 KICKOUTS
25M FARMER WALK (35LBS)
10 KB SWINGS (35LBS)
20 PUSH UPS
25M FARMER WALK (35LBS)
20 SIT UPS
25M LUNGES/MB OVER HEAD (20LBS)
10 PULL UPS

5 ROUNDS FOR TIME

FEBRUARY 18, 2009

"THIS AND THAT"
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB PRESS EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB CLEAN EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB SNATCH EACH ARM
BALL TOSS 90M (45M FORWARDS/45M BACKWARDS)
20 KB SWING EACH ARM
-THEN-
STAIRS or 400M RUN
SQUATS
PUSH-UPS
SIT-UPS
21, 15, 9
STAIRS or 400M RUN
FOR TIME

FEBRUARY 17, 2009

"SUPER TABATA"
SQUATS
HSPU or DB PRESS
PLANKS
FLUTTER KICKS
STEP-UPS
KB SNATCH
V-UPS
JUMP-ROPE
20SEC WORK 10 RECOVERY
8 ROUNDS EACH EXERCISE
MAX REPS

FEBRUARY 16, 2009

"KELLY"
400M RUN
30 WALLBALL
30 BOX JUMPS
5 ROUNDS FOR TIME


FEBRUARY 14, 2009 FIRST SATURDAY WOD AT VERTICAL VENTURES

"FIGHT GONE BAD"
SQUATS
PUSH PRESS 75LBS
BOX JUMPS
WALL BALL
SDHP 75LBS
1MIN EACH EXERCISE
1MIN RECOVERY
MAX REPS IN 3ROUNDS

FEBRUARY 13, 2009

"FRIDAY 13TH"
13 PUSH-UP 13 SQUATS -FOR 2MIN 30SEC
400M RUN
13 SIT-UP 13 MAN MAKERS -FOR 2MIN 30SEC
25YRD PARTNER PIGGYBACK ONE WAY THEN SWITCH
13 WALL BALL 13 BALL SLAMS -FOR 2MIN 30SEC
STAIRS
13 KB SWINGS 13 KBSP -FOR 2MIN 30SEC
STAIRS
13 SIT-UP 13 BURPEES -FOR 2MIN 30SEC
25YRD PARTNER PIGGYBACK ONE WAY THEN SWITCH
13 PUSH-UP 13 BOX JUMPS -FOR 2MIN 30SEC
400M RUN

FEBRUARY 12, 2009

10K
NOT FOR TIME

FEBRUARY 11, 2009

"DRAW A CARD"
SIDE A (HARTS/DIAMONDS)
A= PULL-UPS 10
K= KTE 10
Q= KB SWINGS 10
J= KB CLEAN/PRESS 5R/5L
10= KB SNATCH 5R/5L
JOKER= 5 OF EACH
SIDE B (CLUBS/SPADES)
A= WALL BALL 10
K= BALL SLAMS 10
Q= BOX JUMPS 10
J= THRUSTERS 10
10= PRESS 10
JOKER= 5 OF EACH
PULL A CARD ON SIDE A 10 REPS OF THE EXERCISE
THAN SPRINT 15YRDS TO SIDE B
PULL A CARD ON SIDE B 10 REPS OF THE EXERCISE
THAN SPRINT 15YRDS BACK TO SIDE A
CONTINUE FOR 20MINS

FEBRUARY 10, 2009

BARBRA
20 PULL-UPS
30 PUSH-UPS
40 SIT-UPS
50 SQUATS
5 ROUNDS OR
3 ROUNDS PLUS 400M RUN AFTER EACH ROUND OR
3 ROUNDS WITH 2 MIN RECOVERY BETWEEN ROUNDS
FOR TIME

FEBRUARY 09, 2009

5 HSPU
5 BURPEES
5 V-UPS
10 LUNGES
MAX ROUNDS IN 20MINS

FEBRUARY 05, 2009

KTE 5,10,15, 20
1 LEG SQUATS 10, 15, 20, 5
1ARM KB SNATCH 15, 20, 5, 10
PUSH-UP 20, 5, 10, 15
FOR TIME

FEBRUARY 04, 2009

"300"
25 PULL-UPS
50 DEADLIFTS
50 PUSH-UPS
50 BOX JUMPS
50 FLOOR SWEEPER
50 KB CLEAN/PRESS
25 PULL-UPS
FOR TIME

FEBRUARY 03, 2009

"STATIC CORE"
BOTTOM OF SQUATS
PLANKS
R SIDE PLANKS
L SIDE PLANKS
HOLLOW ROCK
TOP OF PUSH-UP
HOLD EACH FOR 30 SEC
7 ROUND

FEBRUARY 02, 2009

"SUPER XLIII"
TOUCH DOWN = 6PT
60 PUSH-UPS
60 AIR SQUATS
30 PULL-UPS
30 KTE
30 BURPEES
30 KBSP
400M RUN
20 DEADLIFTS 135LBS
15 FRONT SQUATS 135LBS
10 CLEANS 135LBS
EXTRA POINT = 1PT
10 PUSH-UPS
10 AIR SQUATS
5 PULL-UPS
5 KTE
5 BURPEES
5 KBSP
FIELD GOAL = 3PT
10 KICK OUTS
20 LUNGES
20 V-UPS
7MIN QUARTERS 30SEC RECOVERY
2MIN HALF TIME RECOVERY