RJPTC WOD 03-31-09

Olympic

4 Rounds for Time:
40 Squats
30 Push-ups
20 Butterfly Sit-Ups

6am
Jenn
Kelly

6:30pm

RJPTC WOD 03-30-09

Strength

RJPTC WOD 03-29-09

Sprint

3 Rounds for Time:

400m Run
50 Cone Hops
25 Deep Dumbbell Thrusters

4pm
Jenn
Brian
Kelly
Alex

RJPTC WOD 03-27-09

Sprint

"Helen" See 02/24/09
3 Rounds for Time:
400m Run
21 KB Swing (M53lb/W44lb)
12 Pull-Ups (Band if Needed)

3 x 10 Knees-to-Elbows

6am
Kelly

RJPTC WOD 03-26-09

Olympic See 11/18/08

Maximum Rounds in 15 min of:

5 Inverted/Ring Rows
10 Thrusters (M65lb/W45lb)

6am
Jenn
Gabe
Nina
Kelly

6:30pm

RJPTC WOD 03-24-09

Strength

Back Squats
8 - 8 - 8 - 8 - 8

Hang Cleans
8 - 8 - 8 - 8 - 8

Deadlifts
8 - 8 - 8 - 8 - 8

6am
Jenn

6:30pm

RJPTC WOD 03-23-09

Sprint

RJPTC WOD 03-22-09

Endurance See 12/18/08

3 Rounds for Time:
21 Reverse Crunch
21 KB Swings
21 Push-Ups
21 Ring Rows
21 Box Jumps
21 Back Hyperextensions
21@ Lunges

4pm
Leann
Kelly

RJPTC WOD 03-20-09

Endurance

5 Rounds for Time:
40 Squats
20 Push-Ups
10 Ring Rows

6am
Kelly

RJPTC WOD 03-19-09

Strength

Barbell Lunges
6@ - 6@ - 6@ - 6@ - 6@

Decline Bench Press
8 - 8 - 8 - 8 - 8

Elbows-to-Knees
10 - 10 - 10 - 10 - 10

6am
Jenn

6:30pm

RJPTC WOD 03-17-09

Sprint

10 Rounds for Time:

10x Weighted Deep Squats
10x L-Push-Ups
10x Weighted Lunges

6am
Jenn
Kelly

6:30pm

RJPTC WOD 03-16-09

Endurance

RJPTC WOD 03-15-09

Olympic

4 Rounds for Time:
10 D-TOH's (Deep Thrusters/Deep Overhead Squats)
10 Pull-Ups (Band if Needed)
10@ Lunges
10 Ring Rows
100 Jump Ropes

4pm
Leann
Jenn
Kelly
Salvie
Alex

RJPTC WOD 03-13-09

Olympic See 11/25/08

3 Rounds; 1:00@; :10 Change; 1:00 RI
Pull-Ups (Kipping or Band)
Jump Ropes
Deadlift (115lb)
Push-Ups
Wall Ball (16lb)
L-Sit

6am
Jenn

RJPTC WOD 03-12-09

Sprint

Max Rounds in 15 Min of:
10 Burpees
10 Sit-Ups
10 Thrusters

6am
Jenn

6:30pm
Carolyn

RJPTC WOD 03-10-09

Endurance

3 Rounds of 8 min:
Round 1: 1st Min 1 Squat, 1 Push-Up, 1 Sit-Up; 2nd min 2 Squats, 2 Push-Ups, 2 Sit-Ups, etc.
Round 2: 1st Min 2 Squats, 2 Push-Ups, 2 Sit-Ups; 2nd min 3 Squats, 3 Push-Ups, 3 Sit-Ups, etc.
Round 3: 1st Min 3 Squats, 3 Push-Ups, 3 Sit-Ups, 2nd min 4 Squats, 4 Push-Ups, 4 Sit-Ups, etc.

6am
Salvie

6:30pm

RJPTC WOD 03-09-09

Olympic

"Fight Gone Bad" See 01/13/09
3 Rounds of 1:00@; 1:00RI of:
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Rower

6am
N/A

6:30pm
Lainie

RJPTC WOD 03-08-09

Strength

Front Squats
10 - 10 - 8 - 8 - 6 - 6

Pull-Ups
6 - 6 - 6 - 6 - 6 - 6

Med Ball V-Ups
10 - 10 - 10 - 10 - 10

4pm
Jenn
Alex
Salvie
Leann

RJPTC WOD 03-05-09

Endurance

300 Dumbbell Squats (Light Weight)
150 Push-Ups
150 Inverted Rows

6am
Jenn

6:30pm

RJPTC WOD 03-03-09

Olympic
Modified "Kelly", 3 Rounds for Time:

400m Run
30 Box Jumps (24" Box)
30 Wall Ball Shots (20lb)

6am
Salvie
Jenn

6:30pm

RJPTC WOD 03-02-09

RJPTC WOD 03-01-09

Sprint

Tabata [8 Rounds of 20sec on/10 sec off] of:

Thrusters
Push-Ups
Reverse Crunches
Split Lunges

4pm
Steven
Leann
Salvie
Alex
Jenn