12 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 motion)

*approximate distance if necessary, this should be about a 10 minute distance (without the push-ups added).

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

After WOD Stretch

Glute-Ham Stretch - lie on back, bring one knee up towards chest, cross ankle of other leg above knee and pull bent leg towards chest, gently push other knee away at the same time.  repeat with other leg. 

Cobra - lie on stomach, hands outside of chest, push chest up and look up arching back as able while keeping hips on ground, repeat 6-10 times

Hamstring Stretch, lie on back, raise straight leg towards chest, other leg is straight and on floor.  Keep hips on floor, use band or hands to pull straight leg towards chest, hold for 8-10 seconds and repeat on each leg several time.

Today's Quote:  Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas. 
Calvin Coolidge

12 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 together)

60 Bicycle Crunches ( Do not pull on neck, keep elbows back and use obliques to twist torso.  Keep legs as low as possible without straining back).

3 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

After WOD Stretch

Glute-Ham Stretch - lie on back, bring one knee up towards chest, cross ankle of other leg above knee and pull bent leg towards chest, gently push other knee away at the same time.  repeat with other leg. 

Cobra - lie on stomach, hands outside of chest, push chest up and look up arching back as able while keeping hips on ground, repeat 6-10 times

Hamstring Stretch, lie on back, raise straight leg towards chest, other leg is straight and on floor.  Keep hips on floor, use band or hands to pull straight leg towards chest, hold for 8-10 seconds and repeat on each leg several time.

Today's Quote:  A good conscience is a continual Christmas. 
Benjamin Franklin 

12 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 second run)

 

5 Clapping Push-ups (plank position, do regular push-up, full range of motion, chest touches ground, then push up hard and clap hands together)  Can modify by omitting clap if necessary.

5 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:  Have the courage to say no.  Have the courage to face the truth.  Do the right thing because it is right.  These are the magic keys to living you life with integrity.  - W. Clement Stone.

Weighted Option: None today

12 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 in piked position (hips up). This movement on the box is not an elevated push-up.  Keep knees on box and torso as vertical as possible (piked)

10 V (Jackknife) sit-ups  (Lie on back, arms/legs are fully extended.  Rise chest so tips of fingers touch tips of toes in "V" shape.   Bring chest and legs up at the same time)

15 Minute AMRAP (as many rounds as possible in 15 minutes)  

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:   "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
- Liane Cardes
Weighted Option: none today

12 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 of foot)

10 Minute AMRAP

Extra Challenge: Plank Hold.  On floor face down on forearms.  Keep body tight and straight.  Hips and knees do not touch the ground, only toes and forearm.  raise alternate arm/leg.  Do not rotate.   Hold 2 Minutes with  right arm/left leg up, then switch and hold for another 2 minutes. Add light weight on back if this feels too easy.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

After WOD Stretches

 Glute-Ham Stretch - lie on back, bring one knee up towards chest, cross ankle of other leg above knee and pull bent leg towards chest, gently push other knee away at the same time.  repeat with other leg. 

Cobra - lie on stomach, hands outside of chest, push chest up and look up arching back as able while keeping hips on ground, repeat 6-10 times

Hamstring Stretch, lie on back, raise straight leg towards chest, other leg is straight and on floor.  Keep hips on floor, use band or hands to pull straight leg towards chest, hold for 8-10 seconds and repeat on each leg several time.

Shoulder Stretch - bring arm in front and then overhead to stretch

Today's Quote:   

Weighted Option: none today