RJPTC WOD 03-09-10

Endurance

4 Rounds for Time:
100m "Hike"
50m Lunge Steps
100m Hike
50m Lunge Steps

6am
Gabe

RJPTC WOD 04-13-10

Endurance

5 Rounds for Time:
30x Squats
15x Push-Ups
20x Sit-Ups or Reverse Crunches

6am
Gabe Kelly

RJPTC WOD 07-30-10

RJPTC WOD 07-29-10

Olympic

3 Rounds of 1:00@, :15 between stations, 1:00 between Rounds of
DB Thrusters
Push Ups
Jump Ropes
Reverse Crunches
Ladders: In/Out

6am
Jenn
Kelly
Gabe

RJPTC WOD 07-27-10

Endurance

3 Rounds for Time:
50x Thrusters
50x Sit-Ups
50x Cone Hops

6am
Jenn
Gabe

RJPTC WOD 07-25-10

RJPTC WOD 07-23-10

Sprint

4 Rounds for Time:
200x Jump Ropes
400m Run

3 x 10@ Side Bridge Hip Lift
3 x 1' Glute Bridge
3 x 5@ Push-Up Rotates

6:30am
Jenn

RJPTC WOD 07-22-10

Sprint

Tabata: 8 x [20 sec on/10 sec off] of:
Squats
Push-Ups
Sit-Ups
Front Bridge

6am
Kelly
Gabe
Jenn

RJPTC WOD 07-20-10

5 Rounds for Time:
15x DB Thrusters
15x KBS
15@ DB Lunges
15@ Scissors

6am
Kelly
Gabe
Jenn

RJPTC WOD 07-18-10

RJPTC WOD 07-16-10

Endurance

5 Rounds on 6:00 Interval Descending:
10x Burpies
200m Run
10x Burpies
200m Run

6:30am
Kelly
Jenn

RJPTC WOD 07-15-10

Sprint

4 Rounds for Time:
25x Thrusters
25x KBS
25x Reverse Crunches

6am
Kelly
Jenn

RJPTC WOD 07-13-10

Olympic

4 Rounds for Time:
20x DB Squats
20x Push Ups
10@ DB Lunges
20x Sit Ups

6am
Kelly
Jenn

RJPTC WOD 07-11-10

RJPTC WOD 07-09-10

RJPTC WOD 07-08-10

RJPTC WOD 07-06-10

RJPTC WOD 07-04-10

4th of July: No Group Workout

RJPTC WOD 07-02-10

RJPTC WOD 07-01-10

RJPTC WOD 06-29-10

Olympic

4 Rounds for Time:
15@ DB Lunges
15x Push-Ups
15x Jump Squats
15@ Side Bridge Hip Lifts
100x Jump Ropes

6am
Jenn
Gabe

RJPTC WOD 06-27-10

RJPTC WOD 06-25-10

Olympic

4 Rounds for Time:
20x Squats
10x Push-Ups
20x Scissors
400m Run

6:30am
Jenn

RJPTC WOD 06-24-10

Olympic

Max Rounds in 20':
15x DB Thrusters
15x Sit-Ups
15x Mountain Climbers

6am
Jenn
Gabe

RJPTC WOD 06-22-10

Olympic

4 Rounds for Time:
20x Thrusters
20x Reverse Crunches
20x Lunge Steps
20x Side Bridge Hip Lifts

6:30
Jenn

RJPTC WOD 06-20-10

RJPTC WOD 06-18-10

RJPTC WOD 06-17-10

RJPTC WOD 06-15-10

Olympic

4 Rounds for Time:
20x KB Squats
10x Push-Ups
20x SDLHP
10x Sit-Ups
20x KBS

6am
Gabe
Jenn
Kelly

RJPTC WOD 06-13-10

RJPTC WOD 06-11-10

Endurance

5 Rounds for Time:
15@ DB Lunges
15x Push-Ups
15@ Scissors
400m Run

6:30am
Gabe
Jenn

RJPTC WOD 06-10-10

RJPTC WOD 06-08-10

RJPTC WOD 06-06-10