5/23/07

OH Squat 5 sets of 5 w/at least 90 second rest interval

aprox 150 meter sprint X 6 w/aprox 60 second rest in between

Sprint progression looked like this:

#1 60%
#2 70%
#3 80%
#4-#6 80%-100%

Adelaide, Ronald, Chris, Sally, Jordan, Charles

5/21/07

3 rounds of the following w/ a 1:00 rest in between rounds

burpees X 1:00
sit-ups X 1:00
55lb dumbbell swings X 1:00
handstand push-ups X 1:00
squats X 1:00

Chris, Jordan, Judy, Adelaide, Sally, Charles

5/16/07

run 400m
40 lb dumbbell hang squat cleans X 30
pull-ups x 10
run 800m
40 lb dumbbell hang squat cleans X 20
pull-ups X 20
run 400m
40 lb dumbbell hang squat cleans X 10
pull-ups X 30

Chris, Cody, Sally, Jordan, Adelaide, Judy, Charles

5/14/07

deadlift X 5-3-1-1-1 w/ 90 seconds between sets

split jerk X 5-5-5-5-5 w/ 90 seconds between sets

100 sit-ups

Jordan, Judy, Johnny, Chris, Sally, Ronald, Adelaide, Charles

5/9/07

3 rounds for time

pull-ups X 20
dips X 40
squats X 60

then...

alternate sit-ups or v-ups for :30 w/ a :30 static hold X 10 (5:00 total)

Joe, Judy, Sally, Chris, Adelaide, Charles

Bon Voyage, Joe! We'll miss the inspiration (at least for a few months).

5/7/07

The one where the bear ran off with my lunge.

3 rounds for time

30 1 arm dumbbell snatches (15 each) w/ 40 lbs
bear crawl (3 trips)
walking lunges X 30
run 400 meters

Ronald, Sally, Adelaide, Chris, Judy, Joe, Heather, Lance, Charles

5/2/07

5X3 dumbbell thrusters w/90 seconds rest between sets

maximum rounds in 15:00 of...
5 burpees
10 squats
15 sit-ups

Ronald, Chris, Johnny, Lance, Jordan, Heather, Adelaide, Sally, Charles

4/30/07

3 rounds for time...

400 meter run
55lb dumbbell swings X 21
handstand push-ups X 21

Ronald, Joe, Chris, Jarvis, Jordan, Judy, Charles