Helping make Concord California a Fitter Place.

2010-2-23 Back Squat

5,5,5,5,5

Back Squat

increase loads for each set.  Post loads to comments

Mini Metcon:

7 rounds for time:

7 Box jumps

7  push ups

7  power cleans  65/95

post times to comments

2010-2-22 “Jackie”

“Jackie”

For time complete:

• 1000 meter row
• Thruster 45 lbs (50 reps)
• Pull-ups (30 reps)

post times to comments

2010-2-21 Build your own WOD

Let’s Play a game, follow the instructions step by step.

Step one:

choose one:   3 Rounds for time/ 5 rounds for time/AMRAP* in 20 minutes

*AMRAP = as many rounds as possible

Step Two:

pick 2-4 of the following exercises: sit ups/push ups/lunges/double unders/squat jumps/clapping push ups/v-ups(lay on your back, then sit up and raise your legs at the same time touching your fingers to your toes at the top)/ jumping jacks

Step Three:

pick 1-4 of the following number of reps: 5/10/20/30/40/50/75/100

Step Four:

Create your own WOD.

-Attach a chosen number of reps to each chosen exercise

- Complete the chosen number of rounds for time or set your watch for 20 and…3,2,1 GO!

Step Five:

post your WOD and your results to comments, let us know how it went!  BEST or MOST CREATIVE WOD will be posted on our site in the next week!

Good luck and have fun!!!

2010-2-20 Dead Lift

5,5,5,5,5

Dead Lifts

Mini MetCon

3 rounds for time:

10 burpee box jumps

10 sit ups

10 kettle bell swing

post loads and MetCon times to comments

2010-2-19 “Barbara”

For Time complete five rounds of:
20 pull ups

30 push ups

40 Sit ups

50 squats

Post times to comments