01-01-12 WOD

GOALS, GOALS, GOALS.......      Your Assignment today is to sit down and write up a list of goals for the 2012 year... Bring them into the gym with you on Tuesday and write them down in the front page of your notebook.... Every time you enter the gym, open the book and review your goals... then work toward achieving what you have set out to do.   If you don't have goals, will your fitness last?  I know from personal experience that mine doesn't.  I set goals, whether they be life goals, workout goals, or career goals, because that's what drives me every day.  Working toward accomplishing what I have set out to do.... That is what gives us meaning... what gives us purpose.  Remember to bring your goals with you on Tuesday. Your trainers are waiting.....

OH YEAH, I ALMOST FORGOT........

50 Walking Lunges holding weight overhead
40 Push Ups
30 Walking Lunges holding weight overhead
20 Burpees
10 Walking Lunges holding weight overhead

Run 1 mile

HAPPY NEW YEAR!!!!

12-31-11 WOD

BACK SQUAT  3-3-3-3

21-15-9
Right arm Kettlebell snatch
Left arm Kettlebell snatch
Pull Ups

(Be sure to review your form on the back squat.  It's a good idea to start light with perfect form and then work up to your three rep max.)

12-30-11 WOD

"GRACE"

30 Clean and Jerk for time

THEN. . . .

"ANNIE"

50,40,30,20,10
Double Unders
Sit Ups

(Be sure to choose a weight that will challenge you.  Today is a good day to push yourself and gain some extra strength.)

"Life's battles don't always go the stronger or faster man. Sooner or later the man who wins is the man who thinks he can." - Coach Lombardi

12-29-11 WOD

40 Toes to Bar

THEN. . .

Three Rounds for Max Reps

1 Minute Each:
Air Squat
Push Press 45#
Sit Ups
KB Swing
Strict Push Up

(1 Minute Rest Between Rounds)

12-28-11 WOD

Complete the following for time:

250 jump rope

4 Rounds:

11 Thrusters
11 Bar Facing Burpees

250 Jump Rope

12-27-11 WOD

FOR TIME:

100 Kettlebell Swings
100 Box Jumps
100 Sit Ups

12-26-11 WOD

5 ROUNDS FOR TIME:

400m run
21 Kettlebell Swings
12 pull ups