April 19th WOD

Active Living means that you find ways to be physically active every day. Examples are taking the stairs at work or turning off the TV and going for a walk outdoors or going dancing. There are many reasons why active living is a good idea for you and your co-workers . It's fun to be active together as a family and with friends. Fire Fighter's who keep active at work  learn better in school. Living an active lifestyle is a good way to meet new people, while making choices that will help keep your body healthy

Mind over Matter...

“The hardship of the exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has its legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.”

― Steven Pressfield, Gates of Fire

April 11th WOD

WARM UP x 2
25 Jumping Jacks
10 Pull Ups
10 Push Ups
10 Squats
10 Back Ext
10 Shoulder Press

Bench Press
5x5x5x5x5

40 Sit Ups
60 Second Plank
30 Sit Ups
60 Second Plank
20 Sit Ups
60 Second Plank
10 Sit Ups
60 Second Plank

Remaining Time
AMRAP
5 Pull Ups
10 Push Ups
15 Body Squats
Down The Rack

Cool Down

Be grateful for each day you get

April 6th WOD

2 Rounds Warm Up
  10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations
ROM Drills

Core

40 Sit Ups

60 Sec Plank

30 Sit Ups

60 Sec Plank

20 Sit Ups

60 Sec Plank

10 Sit Ups

60 Sec Planks

4 Rounds

10 Deadlifts

10 Bench Press

10 Back Squats

10 Bent Over Rows

Cool Down

April 3rd WOD

                                           

2 Rounds Warm Up
  10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations
ROM Drills

Tabata Planks 

60:20

10,9,8,7,6,5,4,3,2,1

Burpees

Kettle Bell

Shoulder Press
Dips

Bicep Curls

                                           Cool Down

                                                          There are no Excuses for Excuses!

March 29 WOD

GOOD FRIDAY.

Warm up x 2
50 Skipps
25 Jumping Jacks
5 Pull Ups
10 Squats
10 Push Ups
10 Back Ext

Core
50 Knees to Elbows
or
2 full tabata rounds of 60:20
(front,side,side,back)

Lift
Option.1
100 Pull Ups
100 Dips (man dips)
100 Air Squats

Option.2
20 Minutes of
5 Pull Ups
10 Push Ups
15 Squats

Cool Down

You can never train enough for a job where you could lose your life.

RC

March 27th WOD

Part 1

2 Rounds

10 Pull Ups

10 Over Head Squats

10 Broom Stick Deads

100 Skipping Rotations

Part 2

Tabata Core

Your Choice of Exercise

60 On

20 Off

Part 3

4 Rounds

10 Pull Ups

10 Bent Over Rows

10 Weighted Squats

10 Jump Ups

10 Shoulder Press

Cool Down

March 21 WOD

Warm Up x 2

50 Skipps
25 Jumping Jacks
7 Pull Ups
10 Air Squats
Stick ROM

Work Out - 4 Rounds

50 Push Ups
20 Wall Balls
15 Bicep Pull Ups
100 Leg Levers
Run 0.4 Miles


Bonus Points if enough time
50 Knees to Elbows

Cool Down

Feb 10th WOD

2 Rounds warm Ups

10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations

Core X4

Front Plank 60 secs

30 sit Ups

10,9,8,7,6,5,4,3,2,1

Burpees

Kettle Bell

Shoulder Press
Dips

Bicep Curls

Cool Down

There are no Excuses for Excuses!

Feb 2nd (metcon)

 

 

Warm Up

10 Minutes of cardio warm up - machine of choice- gradually increase intensity

Repeat x 3
5 Pull Ups
10 Push Ups
10 Back Extensions
10 Dips

Core
Planks 60:5
Front,Side,Side,Back x2

Workout
21-15-9
Thrusters
Wall Balls
Dips
Double Unders (Skipping)

Cool Down / Static Stretching

Feb 25th 2013 (metcon)

Dynamic Warm Up

5mins Bike,Row,Run,Stairs,Skip  

R.O.M Drills

Core

crunches:knees Elbows

40:10

30:10

20:10

10:10

AMRAP (20mins)

5-Pull Ups

10-Push Ups

15-Air Squats (form)

Cool Down

Static Stretching 

Feb 14

Warm Up
2 Rds
50 Skips
10 Body Squats
10 Split Lunges
10 Push Ups
5 Burpees
25 Jumping Jacks

Core
40 Sit Ups
50 Leg Levers
30 second V Sit
30 Sit Ups
50 Leg Levers
30 second V SIT
20 Sit Ups
50 Leg Levers
30 second V Sit
10 Sit Ups
50 Leg Levers
1 Min V Sit

15 Minutes AMRAP
5 Pull Ups
10 Push Ups (change pushup hand spacing each set)
15 Body Squats



Challenge yourself beyond reason

WOD Feb 1st (strenght)

Dynamic Warm Up

25 Skipping Rotation

10 Air Squats

10 Pull Ups

10 push Ups

Planks X2

Front, Sides, SuperMan's

60:20

4 Rounds

10 Deadlifts

10 Bench Press

10 Back Squats

10 Bent Over Rows

Static Stretching

WOD Jan 29th

Part 1 Warm Up

2 Rounds

50 Skipping Rotations

10 Back Extensions

10 Air Squats

Part 2 Core

50 Sit Ups

10 Knees to Elbows (or mtn climbers)

40 Sit Ups

10 Knees to Elbows

30 Sit Ups

10 Knees to Elbows

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

Part 3

25 Pull Ups

50 Jump Squats 

50 Push Ups

50 Lunges (weighted)

50 Back Extensions

50 Step Ups

50 Dips

50 KB Swings

50 Shoulder Press

25 Pull Ups

Jan 13 WOD

Warm Up

3 Rds
25 JJ
8 Pull Ups
10 Body Squats
10 Back Ext
8 Box Jumps
20 Push Ups

Lift - 5 Rounds

Back Squat - 10
Immediately after racking squat bar -10 Explosive Jump Squats (Body Weight)
Straight Leg Deads - 10
Pull Ups 10
Dips 15

Core
Planks
10 Rounds of front Planks
75 secs : 30 secs

Enjoy

What we do in life, echoes in eternity. Make it Count.

Jan 8 WOD

Warm Up x 3

50 Jumping Jacks
8 Pull Ups
10 Body Squats
10 back ext
5 Burpees
Stick ROM


Rounds x 3

10 Deads
10 Pull Ups
15 Dips
15 Push Press
20 Lunges
20 Wall Balls
Farmer Carry heavy dumbells (88 end of bay and back, 87 across bay and back x2, 89 end of hallway and back x3)


Core
75 Sit Ups
500 Leg Levers
90 Second Plank

Cool Down / Stretch



Breath Control.

Jan 5 WOD

Warm Up
3 Rounds
25 Jumping Jacks
5 Box Jumps
10 Body Squats
10 Shoulder Press
10 Back Ext
10 Sit Ups
10 Push Ups

Fran
21-15-9
Thrusters (deep squat)
Pull Ups
Dips

Core
100 Sit Ups
1 Min Plank
200 Leg Levers
1 Min Plank

Cool Down / Static Stretch


Work off those holiday cheese burger lockers - if your asking yourself if this applies to you... yes it does.
put out.