RJPTC WOD 02-27-09

ENDURANCE

3 Rounds for Time:
100x KB Swings
200x Jump Ropes
50x Push-Ups

6am
Kelly
Jenn

RJPTC WOD 02-26-09

STRENGTH

Kettlebell/Dumbbell Day
10 x KB/DB Swings
5@ Unilateral KB Clean & Jerk
10x KB/DB Squats
5@ Turkish Get-Ups
10 KB/DB Sumo Deadlift High Pull

6am
Jenn
Gabe

6:30pm

RJPTC WOD 02-24-09

SPRINT

"Helen" See 01/15/09
3 Rounds for Time:
400m Run
21 KB Swing (M53lb/W44lb)
12 Pull-Ups (Band if Needed)

6am
Jenn

6:30pm
Kelly

RJPTC WOD 02-23-09

OLYMPIC

6am

6:30pm

RJPTC WOD 02-22-09

ENDURANCE

4 Rounds for Time:
25@ Walking Lunges
20 Parallette Dips
20@ Scissors
10 Parkour Jumps
10 Pull-Ups

4pm
Salvie
Kelly

RJPTC WOD 02-20-09

STRENGTH

Back Squats [75%(1.5BW)]
8 - 8 - 8 - 8

Bench Press (75%BW)
8 - 8 - 8 - 8

Ring Leg Lifts
10 - 10 - 10 - 10

6am
Kelly

RJPTC WOD 02-19-09

SPRINT

10 Rounds for Time:
10x Dumbbell Jump Squats (5%BW)
10x Push-Ups

Front Bridge: 4 x 45"
Back Bridge: 4 x 30"
Side Bridge: 3 @ 30"

6am
Jenn
Kelly

6:30pm

RJPTC WOD 02-17-09

OLYMPIC

Maximum Rounds in 15 min of:

15x Thrusters (Bar)
15x Reverse Crunches
15x Dumbbell Bent-Over-Row

6am
Salvie
Jenn

6:30pm
Kelly

RJPTC WOD 02-16-09

ENDURANCE

For Time:
300 Squats
150 Push-Ups
150 Sit-Ups
150 Ring Rows

6:30pm

RJPTC WOD 02-15-09

STRENGTH

Overhead Squats
8 - 8 - 8 - 8 - 8

Ring Dips
6 - 6 - 6 - 6 - 6 (4 Parallette Dips for each Ring Dip not done)

Weighted Butterfly Sit-Ups

4pm
Jenn
Leann
Salvie (Happy New Year!)

RJPTC WOD 02-13-09

SPRINT

6am

6:30pm

RJPTC WOD 02-12-09

OLYMPIC

4 Rounds for Time:
20 Thrusters
20 Reverse Crunches
20 Hip Snap Burpees
20 Ring Rows

6am
Jenn
Gabe
Kelly

6:30pm
Gabby
Carolyn

RJPTC WOD 02-10-09

ENDURANCE

3 Rounds for Time:
100 KB Swings
50 Hip Snaps
25 Push-Ups
15 Hang Cleans

6am
Jenn
Kelly

6:30pm

RJPTC WOD 02-09-09

STRENGTH

Sumo Deadlift High Pull
10 - 10 - 10 - 10 - 10

Ring Push-Ups
10 - 10 - 10 - 10 - 10

Dumbbell Lunges
5@ - 5@ - 5@ - 5@ - 5@

6am
Kelly

6:30pm

RJPTC WOD 02-08-09

SPRINT

7 Rounds for Time:
150x Jump Ropes
25 Push-Ups
5@ Split Lunges

4pm
Jenn
Steve

RJPTC WOD 02-06-09

OLYMPIC

6am

6:30pm

RJPTC WOD 02-05-09

ENDURANCE

4 Rounds for Time:
50 Squats
30 Sit-Ups
20 Push-Ups

6am
Jenn

6:30pm
Carolyn
Kelly

RJPTC WOD 02-03-09

STRENGTH
"CrossFit Total" See 11/06/08
Best of 3 Lift Attempts for the:
Squat
Press
Deadlift

Go here for the CrossFit Ranking Chart

6am
Jenn

6:30

RJPTC WOD 02-02-09

SPRINT

"Karen"
150 Wall Ball Shots for Time (M20lb/W16lb)

6am
Nina

6:30pm

RJPTC WOD 02-01-09

OLYMPIC

"Superbowl Sunday"
4 Quarters
Each Quarter 1:00@ Exercise
Break between Quarters = 1:00
Halftime = 2:00
Clean
Ladder (In & Outs)
Tuck/L-Sit
Ring Rows
Banana Jumps

11am
Jenn
Alex
Leann