2009 Goals

Let's take this opportunity to share our goals with everyone so that we can support each other and help each other to succeed.

Post your 2009 goals as a comment attached to this post. :)

RJPTC WOD 01-30-09

SPRINT

RJPTC WOD 01-29-09

OLYMPIC

Modified "Nancy"
5 Rounds for Time:
400m Run
15x Overhead Squat (45lb)

6am
Jenn
Gabe

6:30pm
Carolyn

RJPTC WOD 01-27-09

SPRINT

"Fran"
21-15-9 Reps for Time:
Thrusters (M95lb/W75lb)
Pull-Ups (Band if Needed)

6am
Jenn
Pat

6:30pm
Gabby

RJPTC WOD 01-26-09

ENDURANCE
"Barbara"
5 Rounds for Time of:
20 Pull-Ups (Band if needed)
30 Push-Ups
40 Sit-Ups
50 Squats

6am
Nina

6:30pm
Lainie
Carolyn

RJPTC WOD 01-25-09

STRENGTH

3 x 10 Deadlift @ [75%(1.5 x BW)]
3 x 10@ DB Lunges
3 x 10 Dead Hang Pull-Ups (Band if Needed)
3 x 10 Ring Rows
3 x 10 Ring Push-Ups
3 x 10 Knees to Elbows

4pm
Kelly
Gerald
Julia
Brian
Jenn

RJPTC WOD 01-23-09

STRENGTH

Dumbbell Squats
12 - 12 - 12 - 12 - 12

Push Press
12 - 12 - 12 - 12 - 12

Rope Climbs
4

6am
Jenn

RJPTC WOD 01-22-09

ENDURANCE
"Angie"

For Time. Complete all reps of each exercise before moving on to the next exercise.

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

6am
Gabe
Kelly

6:30pm

RJPTC WOD 01-20-09

STRENGTH

Barbell Lunge
12@ - 12@ - 12@ - 12@ - 12@

Bench Press
12 - 12 - 12 - 12 - 12

Weighted Sit-Up
15 - 15 - 15 - 15 - 15

6am
Jenn
Kelly

6:30
Carolyn

RJPTC WOD 01-19-09

OLYMPIC
"Jackie"
For Time:
1000m Row
50x Thrusters (Men 45lb/Women 30lb)
30x Pull-Ups (Band if needed)

6:30pm
Kelly

RJPTC WOD 01-18-09

SPRINT

Modified "Michael"
3 Rounds for Time:
Pick 2 of the following exercises for each round:
Hyperextensions, Sit-Ups, Push-Ups, Squats
800m Run
50x
50x

4pm
Leann
Gerald
Nina
Jenn
Alex
Steve

RJPTC WOD 01-16-09

ENDURANCE

RJPTC WOD 01-15-09

SPRINT

"Helen" See 10/26/08

3 Rounds for Time:
400m Run
21 Kettlebell Swings (Men 53lb/Women 44lb)
12 Pull-Ups

6am
Jenn
Gerald

6:30pm
Kelly
Carolyn

RJPTC WOD 01-13-09

OLYMPIC

"Fight Gone Bad" See 12/02/08

3 Rounds of 1:00/Station; Continuous Clock; 1:00 R.I. Between Rounds
Wall Ball (Men 20lb/Women 16lb)
Sumo Deadlift High Pull (Men 75lb/Women 55lb)
Box Jump (20")
Push Press (Men 75lb/Women 55lb)
Rower (Cal)

6am
Jenn
Julia
Patrick

6:30pm

RJPTC WOD 01-12-09

STRENGTH

RJPTC WOD 01-11-09

ENDURANCE See 12/05/08
"Filthy Fifties"
50 Box Jumps (20" Box)
50 KB/DB Swings
50 Pull-Ups
50 Walking Lunges (25 Each Leg)
50 Knees to Elbows
50 Push Press (45lb)
50 Back Hyperextensions
50 Wall Ball
50 Burpees
100 Jump Ropes

4pm
Steven
Gerald
Jenn
Alex
Leann

RJPTC WOD 01-09-09

STRENGTH

RJPTC WOD 01-08-09

OLYMPIC

4 Rounds for Time:
20 Thrusters
20 Reverse Crunches
20 Kettlebell Swings
10@ Side Bridge Hip Lift
20 Hip Snaps

6am
Jenn
Gerald
Gabe
Nina
Patrick

6:30pm
Carolyn
Kelly

RJPTC WOD 01-06-09

ENDURANCE

Max Rounds in 20 Minutes of:
20 Squats
10 Push-Ups
10 Sit-Ups

6am
Jenn
Julia
Patrick

6:30pm

RJPTC WOD 01-05-09

SPRINT
7 Rounds for Time:
10 Wall Ball
10 Burpees

3 x 5 Kipping Pull-Ups

6am
Jenn

RJPTC WOD 01-04-09

OLYMPIC

4 Rounds for Time:
25 Squats
10 Hindu Push-Ups
20 Bent-Over Row
400m Run

4pm
Alex
Carolyn
Gabby
Gerald