RJPTC WOD 09-29-09

Sprint See 03-29-09

3 Rounds for Time:

400m Run
50 Cone Hops
25 Deep Dumbbell Thrusters

6am
Jenn

RJPTC WOD 09-28-09

Strength

RJPTC WOD 09-27-09

Olympic

"Fight Gone Bad"
3 x [1:00@, R.I. = 1:00]
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Rower

4pm
Tanya
Sonia

RJPTC WOD 09-25-09

Endurance

RJPTC WOD 09-24-09

Sprint

3 Rounds for Time:
400m Run
30x Wall Ball
30x Butterfly Sit Ups

6am
Kelly
Gabe

RJPTC WOD 09-22-09

Strength

Dumbbell Sumo Deadlift High Pull
6 - 6 - 6 - 6 - 6

Medicine Ball Reverse Crunch
10 - 10 - 10 - 10 - 10

Dumbbell Front Squat
6 - 6 - 6 - 6 - 6

6am
Gabe

RJPTC WOD 09-21-09

Olympic

RJPTC WOD 09-20-09

Endurance

"Filthy Twenty-Fives"
25 Box Jumps
25 Kettlebell Swings
25 Pull-Ups
25 Walking Lunges
25 Knees-to-Elbows
25 DB Push Press
25 Back Hyperextensions
25 Wall Ball
25 Burpees
100 Jump Ropes

4pm
Leann
Tanya
Kelly
Alex
Sonia

RJPTC WOD 09-18-09

Sprint

3 Pyramids for Time:
5@ Split Lunges
10x Push-Ups
15@ Scissors
20x Squats
15@ Scissors
10x Push-Ups
5@ Split Lunges

6am
Kelly

RJPTC WOD 09-17-09

Strength

DB Deadlift
10 - 8 - 6 - 4 - 2

Push Press
10 - 8 - 6 - 4 - 2

Barbell Lunge
10 - 8 - 6 - 4 - 2

6am
Kelly
Gabe

RJPTC WOD 09-15-09

Olympic See 02-12-09

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

6am
Jenn
Gabe

RJPTC WOD 09-14-09

Endurance

RJPTC WOD 09-13-09

Sprint

10 Rounds for Time:
10x DB Thrusters
10x Burpees

4pm
Jenn
Tanya
Sonia
Alex

RJPTC WOD 09-11-09

Strength

RJPTC WOD 09-10-09

Olympic
3 Rounds of: 1:00@; :15 Change; 1:00 Rest
Squats
Cone Hops
L Push-Ups
Pull-Ups
Rower

6am
Gabe
Kelly
Jen

RJPTC WOD 09-08-09

Endurance

Max Rounds in 20':
20 Squats
10 Push-Ups
5@ Split Lunges
10 KB Sumo Deadlift High Pull

6am
Gabe
Jenn

RJPTC WOD 09-07-09

Labor Day--NO Group Workout

RJPTC WOD 09-06-09

Labor Day--NO Group Workout

RJTPC WOD 09-04-09

Olympic

RJPTC WOD 09-03-09

Endurance

Assign the following exercises to Group A or B:
Squat
Lunges
Push-Up
Ring-Row
KBS
Bicycles
DB Push Press
DB Deadlift

After assigning the exercises, do the following pyramid:
[:30 for each exercise in A|RI|:30 for each exercise in B|RI] RI = :30
[:45 for each exercise in A|RI|:45 for each exercise in B|RI] RI = :45
[1:00 for each exercise in A|RI|1:00 for each exercise in B|RI] RI = 1:00
[:45 for each exercise in A|RI|:45 for each exercise in B|RI] RI = :45
[:30 for each exercise in A|RI|:30 for each exercise in B|RI] RI = :30

6am
Jenn
Gave

RJPTC WOD 09-01-09

Sprint