RJPTC WOD 11-30-09

Strength

RJPTC WOD 11-29-09

Sprint See 04/20/09

5 Rounds for Time:
20x Dumbbell Squats
100 Jump Ropes
15@ Mountain Climbers

4pm
Gerald
Leann

RJPTC WOD 11-27-09

Endurance

RJPTC WOD 11-26-09

Special Workout: Thanksgiving Day Pyramid
5@ Split Lunges
10x Burpies
15x Pull-Ups
20x Lunges
25x Push-Ups
30x Reverse Crunches
35x DB Deadlifts
40x Bent-Over Rows
45x Kettlebell Swings
50x Squats
400m Run
50x Squats
45x Kettlebell Swings
40x Bent-Over Rows
35x DB Deadlifts
30x Reverse Crunches
25x Push-Ups
20x Lunges
15x Pull-Ups
10x Burpies
5@ Split Lunges

8:30am
Gabe: 33:38
Gerald: 33:47
Jenn: 37:49
Kelly: 40:32
Joy: 40:41
Emily: 44:04

RJPTC WOD 11-24-09

Strength
Dumbbell Lunges
12@ - 10@ - 8@ - 6@ - 4@
Ring Dips
6 - 6 - 6 - 6 - 6
Ring Tuck and Extend
10 - 10 - 10 - 10 - 10

6am
Gabe
Jenn

RJPTC WOD 11-23-09

Sprint

RJPTC WOD 11-22-09

Endurance
"RJ's Filthy Fifties"
50x Thrusters
50x Cone Hops
50x Reverse Crunches
50x Push-Ups
50x Jump Squats
50x Inverted Rows
50x Jump Ropes
50x Step-Ups

4pm
Jenn
Gerald
Kelly
Leann

RJPTC WOD 11-20-09

Olympic

RJPTC WOD 11-19-09

Strength
DB Overhead Lunges
10@ - 10@ - 10@ - 10@ - 10@
Heavy KB/DB Swings
10x - 10x - 10x - 10x - 10x
L Push-Ups
10x - 10x - 10x - 10x - 10x
Med Ball Reverse Crunches
10x - 10x - 10x - 10x - 10x

6am
Kelly
Gabe

RJPTC WOD 11-17-09

Sprint

RJPTC WOD 11-16-09

Endurance

RJPTC WOD 11-15-09

Olympic
5 Rounds for Time:
15x Squats
15x Parallette Dips
10@ Lunges
15@ Scissors

4pm
Kelly

RJPTC WOD 11-13-09

Strength

RJPTC WOD 11-12-09

Sprint

RJPTC WOD 11-10-09

Endurance See 04/19/09
3 Rounds for Time:
60 KB Swings
200 Jump Ropes
30 Push-Ups
10@ Elbow-Knee-Roll

6am
Jenn
Gabe

RJPTC WOD 11-09-09

Olympic

RJPTC WOD 11-08-09

Strength
Deep DB Thrusters
8@ - 8@ - 8@ - 8@ - 8@
Pull-Ups
5x - 5x - 5x - 5x - 5x
Skin-the-Cats
[3-5x] - [3-5x] - [3-5x] - [3-5x] - [3-5x]

4pm
Gerald
Kelly

RJPTC WOD 11-06-09

Sprint

RJPTC WOD 11-05-09

Endurance
10 Rounds for Time:
5x Squats
5x Ring Push-Ups
5x Deadlifts
5x Burpees
5@ Lunges
5x Ring Rows
5x Reverse Crunches

6am
Gabe
Jenn

RJPTC WOD 11-03-09

Olympic See 12-07-08
Max Rounds in 15':
10x Jump Dumbbell Squats
5x Plyo Push-Ups
10@ Lunges
10x Bent-Over Rows
10x Deadlifts

6am
Jenn

RJPTC WOD 11-02-09

Strength

RJPTC WOD 11-01-09

Sprint

3 Rounds for Time:
400m Run
21x Thrusters
12x Pull-Ups

Bridging:
4@ Side Bridges (30")
4x Glute Bridge (1'15")
4x Front Bridge (1')

4pm
Jenn