RJPTC WOD 12-23-08

SPRINT
4 Rounds for Time of:
50 Squats
400m Run

Kipping Pull-Ups and Handstands

6am
Jenn: 13:47
Julia: 14:25
Kelly: 16:14

6:30pm

RJPTC WOD 12-22-08

ENDURANCE
Complete as Many Rounds in 20 Minutes as You Can of:
400m Run
Max Push-Ups

6am
N/A

6:30pm
N/A

RJPTC WOD 12-21-08

STRENGTH

Deadlift
10 - 10 - 10 - 10 - 10

Push Press
10 - 10 - 10 - 10 - 10

4pm
Brian:
DL: 135 - 135 - 135 - 135 - 135
PP: 65 - 65 - 65 - 65 - 65

Pat:
DL: 225 - 225 - 225 - 205
PP: 65 - 85 - 85 - 85 - 85

Jenn:
DL: 125 - 125 - 135 - 145 - 145
PP: 65 - 65 - 65 - 65 - 65

Leann:
DL: 125 - 125 - 135 - 145 - 135
PP: 65 - 55 - 55 - 55 - 55

Kelly:
DL: 145 - 165 - 165 - 165- 165
PP: 65 - 65 - 65 - 65 - 65

Gerald:
DL: 165 - 165 - 165 - 165 - 165
PP: 65 - 65 - 65 - 65 - 65

Carolyn:
DL: 145 - 165 - 165 - 165 - 165
PP: 65 - 65 - 65 - 65 - 65

RJPTC WOD 12-19-08

OLYMPIC
3 Rounds, Each Round for Time:

20x Inverted Rows
30x Push-Ups
40x Sit-Ups
50x Squats

3:00 Rest Between Each Round; Total Time for All Rounds

6am
Kelly: 7:29 + 8:06 + 6:57 = 22:32

RJPTC WOD 12-18-08

ENDURANCE
3 Rounds for Time:
21 Reverse Crunches
21 Kettlebell Swings
21 Push-Ups
21 Inverted Rows
21 Box Jumps
21 Back Hyperextensions
21@ Lunges

6am
Julia (35lb): 24:01
Gerald (26/26/44lb): 23:03
Patrick (53lb): 26:54
Nina (35lb): 27:02
Jenn (44lb): 25:14

6:30pm
Karen (44lb): 29:56
Carolyn (44lb): 29:06

RJPTC WOD 12-16-08

STRENGTH

Heavy Weighted Walking Lunge
8@ - 8@ - 8@ - 8@ - 8@

L-Push-Up
Max - Max - Max - Max - Max

Wood Chops
8@ - 8@ - 8@ - 8@ - 8@

6am
Pat:
Lunges: 25 - 30 - 35 - 35 - 35
L-Push Up: 12 - 14 - 14 - 14 - 13
Wood Chops: #6 - #6 - #6 - #6 - #6

6:30pm
Jenn:
Lunges: 20 - 25 - 25 - 25 - 30
L-Push-Up: 15 - 10 - 10 - 10 - 11
Wood Chops: #5 - #5 - #5 - #5 - #5

Kelly:
Lunges: 25 - 30 - 30 - 30 - 30
L-Push-Up: 17 - 15 - 14 - 15 - 20
Wood Chops: #5 - #5 - #5 - #5 - #5

RJPTC WOD 12-15-08

OLYMPIC
3 Rounds for Time
50x Box Jump
21x Deadlift (Men 175lb/Women 135lb)
30x Inverted Row

6am
Nina: 2 Rounds, 25 Box Jumps in 30:00

6:30pm
Jenn: 25:44

RJPTC WOD 12-14-08

SPRINT
For Time, 4 Rounds of:
25@ One-Leg Jump Rope
25x Push-Up
25x Squats
5@ Split Lunges
400m Run

4pm
Carolyn: 18:41

RJPTC WOD 12-12-08

STRENGTH

Deadlift
10 - 10 - 10 - 10 - 10 - 10

Dumbbell Incline Press
10 - 10 - 10 - 10 - 10 - 10

Med Ball Sit-Up
10 - 10 - 10 - 10 - 10 - 10

6am
Gerald:
Deadlift: 155 - 155 - 155 - 155
DB Incline Press: 25 - 30 - 35 - 35
Med Ball Sit-Up: N/A

RJPTC WOD 12-11-08

SPRINT
Max Rounds in 12':
15x Burpees
15@ Scissors
15x Sumo Deadlift High Pull

6am
Julia (45lb Bar): 4 Rounds
Pat (53lb KB): 3 Rounds, 5 Scissors of 4th Round
Jenn (44lb KB): 4 Rounds, 5 Burpees of 5th Round
Nina (35lb KB): 4 Rounds in 12:06
Gerald (35lb KB): 4 Rounds

6:30pm
Carolyn (44lb KB): 4 Rounds in 12:13
Kelly (44lb KB): 4 Rounds in 12:50

RJPTC WOD 12-09-08

ENDURANCE
5 Rounds for Time:
50x Step-Ups
25x Thrusters
25x Dips

6am
Julia (12lb): 27:59
Pat (20lb): 28:13
Jenn (15lb): 27:12

6:30pm
Kelly (15lb): 29:28

RJPTC WOD 12-08-08

STRENGTH
Overhead Squat
10 - 10 - 10 - 10 - 10 - 10

Bent-Over Row
10 - 10 - 10 - 10 - 10 - 10

Wood Chops
10@ - 10@ - 10@ - 10@ - 10@ - 10@

6am
Jenn:
OH Squat: 45 - 45 - 45 - 45 - 45 - 45
Bent-Over Row: 45 - 50 - 55 -55 - 55 -55
Wood Chops: #5 - #5 - #5 - #5 - #5 - #5

6:30pm

RJPTC WOD 12-07-08

OLYMPIC

Max Rounds in 15':
10x Jump Dumbbell Squats
5x Plyo Push-Ups
20x Lunges
20x Bent-Over Rows
20x Deadlifts

4pm
Leann (3lb/15lb/30lb DB): 5 Rounds in 15:17
Carolyn (2lb/20lb/35lb DB): 4 Rounds in 15:43
Kelly (5lb/25lb/95lb Bar): 4 Rounds in 14:46

5pm

RJPTC WOD 12-05-08

ENDURANCE See 11-02-08
"Filthy Fifties"
50 Box Jumps
50 Kettlebell Swings
50 Pull-Ups
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press
50 Back Hyperextensions
50 Wall Ball
50 Burpees
50 Jump Ropes

6am

6pm

7pm

RJPTC WOD 12-04-08

STRENGTH

Dumbbell Squat

8 - 8 - 8 - 8 - 8

Dumbbell Bench Press

8 - 8 - 8 - 8 - 8

Weighted Sit-Up

15 - 15 - 15 - 15

6am
Patrick:
DBS: 40 - 45 - 50 - 50 - 50
DBBP: 40 - 45 - 45 - 50 - 50
WSU: 25 - 25 - 25 - 25

Jenn:
DBS: 30 - 35 - 35 - 35 - 35
DBBP: 25 - 25 - 25 - 25 - 25
WSU: 25 - 25 - 25 - 25

6pm
Kelly:
DBS: 30 - 30 - 35 - 35 - 35
DBBP: 25 - 30 - 30 - 30 - 30
WSU: 25 - 25 - 30 - 30

7pm
Karen:
DBS: 35 - 35 - 35 - 35 - 35
DBBP: 30 - 30 - 30 - 30 - 30
WSU: 25 - 25 - 30 - 35

RJPTC WOD 12-02-08

OLYMPIC See 10-21-08

"Fight Gone Bad"

3 Rounds of 1:00/station; 1:00 Rest Between Rounds
Wall Ball (10/20lb)
Sumo Deadlift High Pull (55/75lb)
Box Jump (20")
Push Press (55/75lb)
Rower (cal)

6am
Patrick: 182
Jenn: 211

6pm
N/A

7pm
Kelly: 230

RJPTC WOD 12-01-08

SPRINT

Tabata [8 x (20sec/10sec)] of the following exercises:

Cone Hops
Push-Ups
Front Squats
Sit-Ups

Front Bridge: 4 x 30"
Glute Bridge: 3 x 1:00
Side Bridge: 3@ 20"

6am
N/A

6pm
Carolyn
Erica

7pm
N/A