WOD Sat. Jan. 5

January 4th, 2013
by:

No reservervations are necessary to attend our free introductory classes. Just show up about 5-10 minutes early to fill out some paperwork. Please bring water and comfortable clothes to workout in. We’ll take care of the rest.

——————————————————–

Individual WOD
8:00am and 11:00am classes
Level 2
5 Rounds for time of:

20 K2B (Knees to Bar – Yes you read that right)
13 Weighted one-legged alternating squats w/ 35/25# Dumbbell
20 C2B Pull-ups
13 Shuttle runs (10 yds. = 1 rep)

Level 1
5 Rounds for time of:

20 T2B
13 One-legged alternating squats
20 Pull-ups
13 Shuttle runs (10 yds. = 1 rep)

Basics
5 Rounds for time of:
20 Leg Lifts
13 Squats
20 Ring Rows
13 Shuttle runs (10 yds. = 1 rep)

Team WOD
9:00am and 10:00am classes
All Levels
“Deck of Cards”
Split into 4 teams.
Teams draw cards from a standard deck of cards for 30 minutes.
All team members do exercises as dictated by card drawn:

Ace = 20 reps
Jack, Queen and King = 15 reps
Numbers = Face value
Joker = You can make another team do 10 burpees.

Spades = Level 1/2 = One-legged alt. squats / Basics = Squats
Hearts = Toes 2 Bar (Alternate = Leg Lifts)
Clubs = Pull-ups
Diamonds = Shuttle run (10 yds. = 1 rep)

Those that have been doing CF < 2 weeks = Do 50-75% of the # of reps dictated by the card drawn. Level 2 = Do this with a 20# vest