Use main driveway when coming to the box until further notice, Thanks.

Sunday 3/13/11 @ 7:30pm

For Time:

15  Squat cleans (Men 155 lbs, Women 105 lbs)

30 Toes to bar

30 Box jumps 20/24″ box

30 Push-ups

15 Push Press (Men 135 lbs, Women 95 lbs)

30 Double Unders

15 Thrusters (Men 135 lbs, Women 95 lbs)

30 Pullups

30 Burpees

150m Walking Lunges

Have Fun!

Saturday 3/12/11 Rest Day

Friday 3/11/11 @ 5:30pm

BICO= 1K Row

WOD

-8 Rounds Alternating 1 min on and 1 min off

-30 KB Swings

**if you don’t complete all 30 swings in a min multiply your number by 5 and you have that many knees to elbows**

Have Fun!

Thursday 3/10/11 @ 7:30pm

Skills (complete 30 total reps with desired weight of your choosing):
-Power Clean
-Dead-lift
-KB Swing

Tabata

For Total Reps:

-Pull-ups

-Push-ups

-Sit-ups

-Squats

Perform each exercise for 20 seconds of work followed by 10 seconds of rest for 8 sets, totalling 4 minutes for each exercise.

Post Workout

-Stretch

-Foam Roller

Have Fun!

Wednesday 3/9/11 Rest Day

Enjoy a sport today. Or take a pet out for a jog. Do something you miss doing that gets you moving.

Have Fun!

Tuesday 3/8/11 @ 5:30am & 7:30pm

To celebrate Fat Tuesday bring out a sugary post-workout snack!

Skill

-Push-press 3-3-3-3-3

WOD (2 Rounds)

-Wall Sit

-Row 600m

Have Fun, details at BOX. Look back at previous posts.

Monday 3/7/11 @ 7:30pm

DECK OF CARDS WOD for time of:

-Abmat sit-ups

-Push-ups

Details at BOX. Alot going on this month do not forget to look back at previous posts. Hard work pays off, keep it up! Wear BJH-Training shirts tomorrow night for group picture, hopefully everyone can make it. Also, WODER of the month will be crowned for March.

Have Fun!

Sunday 3/6/11 @ 7:30pm

Warm-up:
-15 PVC to the sky
-30 Pass through (bring hands in closer than last time)
-10 Squats
-10 F-squats
-10 OH Squats
-5 Samson Stretch each leg
-10 yd. duck walk (fwd. and rev.)
-Foam roller (loosen tight back)

Skills before workout:
-20 Push press
-1 rope climb

WOD (Station Rotation)
-Ladder Work (compliments to Blair)
-Back Squat (Male 95lbs., Female 60lbs.)
-Burpee Pull-up

WOD details at the BOX. Have Fun!

Weekly Schedule:
Monday, 3/7/11 @ 7:30pm
Tuesday, 3/8/11 @ 7:30pm
Wednesday, 3/9/11 Rest Day
Thursday, 3/10/11 @ 7:30pm
Friday, 3/11/11 @ 6:00pm
Saturday, 3/12/11 @ 7:30pm
Sunday, 3/13/11 Rest Day

Saturday 3/5/11 Rest Day

Back at it Sunday 3/6/11 7:30pm.