RJPTC WOD 06-30-09

Strength

Deadlift [.75(1.5BW)]
10 - 10 - 10 - 10 - 10

Dumbbell Front Squat
10 - 10 - 10 - 10 - 10

Pull-Up (Band if needed)
5@ - 5@ - 5@ - 5@ - 5@

Weighted Sit-Up
10 - 10 - 10 - 10 - 10

6am
Kathryn
Jenn
Alex

RJPTC WOD 06-29-09

INTRODUCTION CLASS

6am
Alex
Kathryn

RJPTC WOD 06-28-09

Sprint

3 Rounds for Time:
20x Squats
20x Push-Ups
5@ Split Lunges
20x Reverse Crunches
20x Intereted Row
20x Box Jump (20" box)

4pm
Leanne
Carolyn
Alex C.
Lainie
Alex
Katherine

RJPTC WOD 06-26-09

Endurance

RJPTC WOD 06-25-09

Strength

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

Push Press
6 - 6 - 6 - 6 - 6

Parallette Sits/Extensions
10 - 10 - 10 - 10 - 10

6am
Jenn
Gabe

RJPTC WOD 06-23-09

Olympic

4 Rounds for Time:
200 Jump Ropes
10 L Push-Ups
20x Squats
10x Parkour Jumps

6am
Gabe
Jenn

RJPTC WOD 06-22-09

Sprint

RJPTC WOD 06-21-09

Endurance Special Birthday Set

RJPTC WOD 06-19-09

Strength

RJPTC WOD 06-18-09

Olympic

RJPTC WOD 06-16-09

Sprint

"Leg Day"

3 Rounds for Time:
400m Run
25x Squats
15@ Lunges

6am
Jenn

RJPTC WOD 06-15-09

Endurance

RJPTC WOD 06-14-09

Strength

Dumbbell Squats
10(WU @ 50%Target) - 8 (WU @ 75% Target) - 6 - 6 - 6 - 6 - 6

Weighted Ball Push-Ups
10 - 10 - 10 - 10 - 10

Inverted Sit-Ups
10 - 10 - 10 - 10 - 10

4pm
Jenn

RJPTC WOD 06-12-09

Olympic

RJPTC WOD 06-11-09

Sprint

7 Rounds for Time:

5@ Split Lunges
10x Push-Ups
15x Reverse Crunches
20x Squats

6am
Gabe

RJPTC WOD 06-09-09

Endurance

RJPTC WOD 06-08-09

Strength

Negative Pull-Ups
6 - 6 - 6 - 6

Front Squats
8 - 8 - 8 - 8 - 8

Weighted Sit-Ups
10 - 10 - 10 - 10 - 10

6am
Jenn

RJPTC WOD 06-07-09

Olympic See 11-18-08

Max Rounds in 15 Min of:

5 Ring Rows
10 Thrusters

4pm
Jenn
Leann

RJPTC WOD 06-05-09

Sprint

RJPTC WOD 06-04-09

Endurance See 02-27-09

3 Rounds for Time:
50x KB Swings
200x Jump Ropes
30x Push-Ups

6am
Gabe

RJPTC WOD 06-02-09

Strength

OH Squat
6 - 6 - 6 - 6 - 6

L Push-Ups
Max - Max - Max - Max - ?

Med Ball V-Up
10 - 10 - 10 - 10 - 10

6am
Jenn

RJPTC WOD 06-01-09

Olympic

RJPTC WOD 05-31-09

Sprint

Max Rounds in 12 Min:
10x Dumbbell Thrusters
10x Burpees

4pm
Jenn
Leann

RJPTC WOD 05-29-09

Endurance

RJPTC WOD 05-28-09

Strength

RJPTC WOD 05-26-09

Olympic See 12-19-08
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
Jenn

RJPTC WOD 05-25-09

No Workout Memorial Day

RJPTC WOD 05-24-09

No Workout Due to Memorial Day

RJPTC WOD 05-22-09

Strength

RJPTC WOD 05-21-09

Olympic See 11-13-08

3 Rounds for Time:
25 Dumbbell Squats
25 Push-Ups
10@ 360 Degree Lunge
25 Reverse Crunches

6am
Gabe
Jenn

RJPTC WOD 05-19-09

Sprint

10 Rounds for Time:
5@ Split Lunges
10 Push-Ups
10 Squats
10 Butterfly Sit-Ups

6am
Jenn

RJPTC WOD 05-18-09

Endurance See 12-18-08

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
Jenn

RJPTC WOD 05-17-09

Strength

Warm Up Sets:
1. 10 x 50% Target Weight
2. 6-7 x 75% Target Weight
3. First set of 5 @ Target Weight

Ex: 250lb Man Doing Deadlifts:
1. 10 x 155lb
2. 6-7 x 235lb
3. Sets of 5 at 315lb

Squat: Range of [(BW).85 - 1.25(BW).85]
5 - 5 - 5 - 5 - 5

Shoulder Press: Range of [.65(BW).85 - .75(BW).85]
5 - 5 - 5 - 5 - 5

Deadlift: 1.5(BW).85
5 - 5 - 5 - 5 - 5

4pm
Jenn
Alex

RJPTC WOD 05-15-09

Olympic

5pm

RJPTC WOD 05-14-09

Sprint See 01-27-09
"Fran"
21 - 15 - 9 Reps of:
Thrusters (M95lb/W75lb)
Pull-Ups (No Band)

6am
Kelly
Gabe

RJPTC WOD 05-12-09

Endurance
4 Rounds for Time:
500 Jump Ropes
20 Push-Ups
20 Butterfly Sit-Ups

6am
Jenn

RJPTC WOD 05-11-09

Strength

4 x 8@ Dumbbell Lunges
4 x 3 Ring Pull-Ups
4 x 8 Deadlift [.8(1.5BW)]
4 x 8 Dumbbell Incline Bench Press

6am
Jenn

RJPTC WOD 05-10-09

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

4pm
Kelly

RJPTC WOD 05-08-09

Sprint

3 Rounds for Time:
50 Cone Hops
10 Ring Push-Ups
15 OH Squats
25@ Scissors

6am
Kelly

RJPTC WOD 05-07-09

Endurance
"Mini-Filthy Fifties"
30 Box Jumps
30 Kettlebell Swings
30 Pull-Ups
30 Walking Lunges
30 Knees-to-Elbows
30 Push Press
30 Back Hyperextensions
30 Wall Ball
30 Burpees
80 Jump Ropes

6am
Kelly
Gabe

RJPTC WOD 05-05-09

Strength

Dumbbell Lunges
6@ - 6@ - 6@ - 6@ - 6@

Dumbbell Bent-Over-Rows
8 - 8 - 8 - 8 - 8

Dumbbell Bench Flys
8 - 8 - 8 - 8 - 8

6am
Jenn
Nina

RJPTC WOD 05-04-09

Olympic

RJPTC WOD 05-03-09

Sprint
Kipping "Helen"
3 Rounds for Time:
400m Run
21 Kettlebell Swing
12 Kipping Pull-Up (Genuine Attempt Counts as 1)

4pm
Leann
Kelly

RJPTC WOD 05-01-09

Endurance See 10-07-08

100 Squats
100 Push-Ups
100 Deadlift High Pull
500 Jump Ropes
100 Kettlebell Swings

6am
Gabe
Kelly