Monday, June 25, 2012

WOD Saturday, June 23, 2012

  • Running (treadmill):
    • 0:02:30 || 0.25 mi (+14 pts)
    • 0:02:30 || 0.25 mi (+14 pts)
    • 0:02:30 || 0.25 mi (+14 pts)
    • 0:02:30 || 0.25 mi (+14 pts)
    • 4 times Circuit with planks, push-ups and body weight squats
  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 4 times Circuit with planks, push-ups and body weight squats
  • Push-Up:
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 4 times Circuit with planks, push-ups and body weight squats
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 4 times Circuit with planks, push-ups and body weight squats
  • Hammer Dumbbell Curl:
    • 30 lb x 10 reps (+19 pts)
    • 30 lb x 10 reps (+19 pts)
    • 30 lb x 10 reps (+19 pts)
  • Triceps Pushdown - Rope Attachment:
    • 50 lb x 10 reps (+10 pts)
    • 50 lb x 10 reps (+10 pts)
    • 50 lb x 10 reps (+10 pts)

WOD Sunday, June 24, 2012

  • Elliptical Trainer:
    • 0:20:00 (+79 pts)
    • http://runkeeper.com/user/SWF/activity/97257238
  • Push-Up:
    • 20 reps (+30 pts)
    • 20 reps (+30 pts)
    • 20 reps (+30 pts)
  • Dumbbell Lunges:
    • 10 reps (+28 pts)
    • 10 reps (+28 pts)
    • 10 reps (+28 pts)
  • Sit-Up:
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
  • Woodchoppers:
    •   10 reps (+16 pts)
    •   10 reps (+16 pts)
    •   10 reps (+16 pts)

WOD Monday, June 25, 2012

  • Running (treadmill):
    • 0:02:30 || 0.25 mi (+14 pts)
    • 0:02:30 || 0.25 mi (+14 pts)
  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Push-Up:
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
  • Dumbbell Lunges:
    •   10 reps (+28 pts)
    •   10 reps (+28 pts)
    •   10 reps (+28 pts)
  • Dumbbell Bench Press:
    •   10 reps (+78 pts)
    •   10 reps (+78 pts)
    •   10 reps (+78 pts)
  • Cable Crossover:
    •   15 reps (+12 pts)
    •   15 reps (+13 pts)
    •   15 reps (+13 pts)
  • Triceps Pushdown:
    •   10 reps (+15 pts)
    •   10 reps (+17 pts)
    •   10 reps (+17 pts)
  • Front Cable Raise:
    •   10 reps (+10 pts)
    •   10 reps (+10 pts)
    •   10 reps (+10 pts)
  • Standing Biceps Cable Curl:
    •   10 reps (+18 pts)
    •   10 reps (+20 pts)
    •   10 reps (+20 pts)

Saturday, June 23, 2012

WOD Friday, June 22, 2012

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Cable Pull Through:
    • 10 reps (+23 pts)
    • 10 reps (+26 pts)
    • 10 reps (+26 pts)
  • Dumbbell Step Ups:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Triceps Pushdown - Rope Attachment:
    •  10 reps (+15 pts)
    • 10 reps (+17 pts)
    • 10 reps (+17 pts)
  • Barbell Shrug:
    • 10 reps (+29 pts)
    • 10 reps (+53 pts)
    • 10 reps (+53 pts)
  • Dumbbell Side Bend:
    • 10 reps (+30 pts)
    • 10 reps (+30 pts)
    • 10 reps (+30 pts)
  • One-Arm Kettlebell Swing:
    • 10 reps (+33 pts)
    • 10 reps (+33 pts)
    • 10 reps (+33 pts)
  • Machine Chest Fly (Pec Deck):
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)

Thursday, June 21, 2012

WOD Thursday, June 21, 2012


  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Barbell Incline Bench Press:
    • 10 reps (+48 pts)
    • 10 reps (+51 pts)
    • 10 reps (+55 pts)
    • 10 reps (+59 pts)
  • Face Pull:
    • 10 reps (+28 pts)
    • 10 reps (+34 pts)
    • 10 reps (+34 pts)
  • Standing Biceps Cable Curl:
    • 10 reps (+18 pts)
    • 10 reps (+20 pts)
    • 10 reps (+20 pts)
  • Bent Over Two-Dumbbell Row:
    • 10 reps (+43 pts)
    • 10 reps (+43 pts)
    • 10 reps (+43 pts)
  • Seated Barbell Shoulder Press:
    • 10 reps (+48 pts)
    • 10 reps (+52 pts)
    • 10 reps (+52 pts)
  • Walking:
    • 0:50:06 || 3.6 mi || 14:05.4 min/mi (+201 pts)

Monday, June 18, 2012

Staying Creative


Just some ideas......

WOD Sunday, June 17, 2012


  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Dumbbell Lunges:
    • 10 reps (+33 pts)
    • 10 reps (+33 pts)
    • 10 reps (+33 pts)
  • Hang Clean:
    •   5 reps (+37 pts)
    • 10 reps (+44 pts)
    • 10 reps (+44 pts)
  • Dumbbell Step Ups:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Cable Crossover:
    •   10 reps (+11 pts)
    •   10 reps (+12 pts)
    •   10 reps (+12 pts)
  • Barbell Incline Bench Press:
    •   10 reps (+48 pts)
    •   10 reps (+48 pts)
    •   10 reps (+51 pts)
    •   10 reps (+55 pts)
    •   5 reps (+50 pts)
  • Barbell Deadlift:
    •   10 reps (+68 pts)
    •   10 reps (+95 pts)
    •   10 reps (+95 pts)
    •    5 reps (+92 pts)
  • Pull-Up:
    • 10 reps (+82 pts)
    • 10 reps (+82 pts)
    • 10 reps (+82 pts)

WOD Monday, June 18, 2012

4 Circuits
    Plank:
        60 sec (+21 pts)
    Running (treadmill):
        0:03:00 || 0.25 mi (+11 pts)
    Body Weight Squat:
        15 reps (+9 pts)
    Push-Up:
        10 reps (+15 pts)

 4 Circuits
    Push-Up:
        10 reps (+15 pts)
     Body Weight Lunge:
        10 reps (+12 pts)
    One-Arm Dumbbell Deadlift:
        10 reps (+38 pts)
    Plank:
        60 sec (+21 pts)
    
 4 Circuits
    One-Arm Dumbbell Snatch:
          10 reps (+32 pts)
    One-Arm Kettlebell Swing:
          10 reps (+33 pts)
    Push-Up:
          10 reps (+15 pts)

Saturday, June 16, 2012

WOD Friday, June 15, 2012


  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Dumbbell Lunges:
    • 10 reps (+33 pts)
    •  10 reps (+33 pts)
    • 10 reps (+33 pts)
  • Dumbbell Bench Press:
    • 10 reps (+78 pts)
    • 10 reps (+89 pts)
    • 10 reps (+89 pts)
    • 10 reps (+95 pts)
  • Dumbbell Step Ups:
    • 0 lb x 10 reps (+15 pts)
    • 0 lb x 10 reps (+15 pts)
    • 0 lb x 10 reps (+15 pts)
  • Face Pull:
    • 10 reps (+28 pts)
    • 10 reps (+34 pts)
  • Lat Pulldown:
    • 10 reps (+20 pts)
    • 10 reps (+23 pts)
  • Body Weight Squat:
    • 10 reps (+6 pts)
    • 10 reps (+6 pts)
  • Seated Barbell Shoulder Press:
    • 10 reps (+52 pts)
    • 10 reps (+52 pts)
    • 10 reps (+55 pts)
  • Standing Dumbbell Triceps Extension:
    • 10 reps (+21 pts)
    • 10 reps (+22 pts)

WOD Wednesday, June 13, 2012


Sunday, June 10, 2012


  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • One-Arm Kettlebell Swing:
    • 10 reps (+33 pts)
    • 10 reps (+33 pts)
    • 10 reps (+33 pts)
  • Dumbbell Step Ups:
    •  10 reps (+15 pts)
    •  10 reps (+15 pts)
    •   10 reps (+15 pts)
  • Dumbbell Bench Press:
    • 10 reps (+83 pts)
    • 10 reps (+89 pts)
    • 10 reps (+89 pts)
  • Standing Barbell Shoulder Press:
    • 5 reps (+69 pts)
    • 5 reps (+69 pts) 
    • 5 reps (+69 pts)
    • 5 reps (+69 pts)
    • 5 reps (+69 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Triceps Pushdown - V-Bar Attachment:
    • 10 reps (+16 pts)
    • 10 reps (+16 pts)
    • 10 reps (+16 pts)
  • Barbell Incline Bench Press:
    • 10 reps (+48 pts)
    • 10 reps (+51 pts)
    • 10 reps (+55 pts)
  • Barbell Deadlift:
    • 10 reps (+68 pts)
    •  5 reps (+81 pts)
    •   5 reps (+81 pts)
    •   5 reps (+81 pts)
    •   5 reps (+57 pts)