Offsite WODs

02 23 12 Thursday Offsite WOD

Greg Keeter — Thu, 23 Feb 2012 08:00:35 +0000

Today's WOD:

* 10 Diamond Push-ups (Hands are together to form shape of "diamond". Body stays tight and straight. Full range of motion so chest touches hands.)

15 Box Jumps 20" (Open hips at top of box, if you don't have 20" box estimate and go with whatever height you have. Double reps if height is low for your ability. (sub 10 tuck jumps if you do not have a box, step or bench)

12 Minute AMRAP (as many rounds as possible)

*sub pull ups if you have access to a pull-up bar.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: —A good objective of leadership is to help those who are doing poorly to do well and to help those who are doing well to do even better. Jim Rohn

Weighted Option: none today

02 22 12 Wednesday Offsite WOD

Greg Keeter — Wed, 22 Feb 2012 16:52:38 +0000

Today's WOD:

20 Mountain Climbers (alternate count with 10 on each leg)

400m run (Approximate distance if necessary)

5 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Dedication: The will to win is important, but the will to prepare is vital!

Weighted Option: none today

02 21 12 Tuesday Offsite WOD

Greg Keeter — Tue, 21 Feb 2012 08:00:30 +0000

Today's WOD:

8 P ush-ups to Side Plank - right side (8 on same side) start with push-up, shift weight and support on one hand, shoulders and hips stacked, body alighted, tight and not touching ground, other arm lifted straight up, fingers pointed to ceiling. Look straight ahead.

80 Bicycle Crunches Do not pull on neck, keep elbows back and use obliques to twist torso. Keep legs as low as possible without arching or straining bac

8 Push-up to Side Plank - left side (8 on same side)

80 Bicycle Crunches

3 rounds then immediately do:

80 Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

For Time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot.”

Eleanor Roosevelt

Weighted Option: none today

02 20 12 Monday Offsite WOD

Greg Keeter — Tue, 21 Feb 2012 02:23:42 +0000

Today's WOD:

Run 4 Minutes (gravity based running "pose", use posture, lean, pull)

Run Backwards 1 Minute (Be able to turn head to look behind you and only run backwards if you have a safe and clear area to run, if not substitute Squats)

Run 3 Minutes

Run Backwards 2 Minutes

Run 2 Minutes

Run Backwards 3 Minutes

Run 1 Minute

Run Backwards 4 Minutes

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Come often, try hard, ask questions, try again. "CrossFit Tallahassee"

Weighted Option: none today

02 17 12 Friday Offsite WOD

Greg Keeter — Fri, 17 Feb 2012 08:00:42 +0000

Today's WOD:

25 Doubleunders (sub 100 single jumps if you cannot do any doubleunders) If you do not have a jump rope, please get one. Sub 65 jumping jacks if no rope available.

10 Dips (Use stable chairs or bench. Full range of motion with shoulders going lower then elbows. Keep legs straight with back close to bench. Elevate feet for added challenge. Use rings or dip station if available.)

15 minute AMRAP (as many rounds as possible in 15 minutes)

**for extra challenge do 50 Doubles; if you are not fast at Doubles, do less.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: One man practicing good sportsmanship is far better than 50 others preaching it.
— Knute Rockne, football coach

Weighted Option: None today

02 16 12 Thursday Offsite WOD

Greg Keeter — Thu, 16 Feb 2012 21:31:36 +0000

Today's WOD:

Run 100m (estimate Distance if necessary(approx. 20-30sec. run)

30 Leg Lifts (lie on floor facing up, keep back flat and abs tight. Lift legs up and down 6-8" inches off floor, with legs straight and tuck hands under small of back for support. Keep legs higher if back starts to arch).

60 Bicycle Crunches Do not pull on neck, keep elbows back and use obliques to twist torso. Keep legs as low as possible without straining back.

6 Burpees (start standing, squat, plank, quickly drop to push up, jump up and clap at end of each burpee; keep core tight)

4 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: —

“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.”

Alex Karras

Weighted Option: none today

02 15 12 Wednesday Offsite WOD

Greg Keeter — Thu, 16 Feb 2012 21:28:41 +0000

Today's WOD:

30 Squats (weight in heels, keep lumbar curve, chest up, full range of motion, break "90")

run 300m (or approx. 1 minute run distance) -"Pose" running mechanics - posture, lean, pull

15 minute AMRAP (as many rounds as possible)

For Time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: People who work together will win, whether it be against complex football defenses, or the problems of modern society.
Vince Lombardi

Weighted Option: hold light weight for squats or wear weighted vest if your ability permits.

02 14 12 Tuesday Offsite WOD

Greg Keeter — Thu, 16 Feb 2012 21:27:09 +0000

Today's WOD:

28 Mountain Climbers (alternate count with 14 on each leg)

8 Tuck Jumps(jump, bring knees to chest, land soft, in partial squat, on ball of foot)

12 Minute AMRAP (as many rounds as possible)

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Care more about the quality of your movements, instead of just time and Rx'd status and you will build a strong foundation that is unstoppable!

Weighted Option: none today

02 13 12 Monday Offsite WOD

Greg Keeter — Tue, 14 Feb 2012 00:16:46 +0000

Today's WOD:

Run 15 Minutes

Every 5 Minutes do:

15 Push-ups

For total distance

For Time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: —

Don't let circumstances you can't control, determine your attitude.

02 10 12 Friday Offsite WOD

Greg Keeter — Fri, 10 Feb 2012 08:00:50 +0000

Today's WOD:

15 Squats ( full range of motion...crease of hip lower then tip of knee, weight on heels, chest up)

7 Diamond Push-ups (full range of motion...chest touches floor, keep body tight and straight)

8 minute AMRAP

Immediately followed by:

8 minute run (use good running mechanics, posture, lean, pull)

For total rounds and distance.

note: some links are causing the app to crash. Please go directly to our web site at cftally.com to get all the links. We apologize for this problem.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: In each human heart are a tiger, a pig, an ass and a nightingale. Diversity of character is due to their unequal activity. ~Ambrose Bierce

Weighted Option: Squats: Hold light weight in each hand, or one in front of chest. Keep reps the same.

02 09 12 Thursday Offsite WOD

Greg Keeter — Thu, 09 Feb 2012 08:00:07 +0000

Today's WOD:

Burpee Long Jump (start standing, squat, plank, quickly drop to push up, come up and jump FORWARD)

Overhead Squats Hold light weight in each hand. Only do this movement if you can hold the proper position. (Chest up weight on heels, arms not coming forward, full depth) Check link for instruction. Substitute tuck Jumps if necessary.

Push-ups to Side Plank ( Do a push-up, at top of push-up shift weight and support on one hand, shoulders and hips stacked, body aligned, tight and hips not touching ground, other arm lifted straight up, fingers pointed to ceiling. Look straight ahead) Alternate Sides as desired.

21-15-9 reps for Time

note: some links are causing the app to crash. Please go directly to our web site at cftally.com to get all the links. We apologize for this problem.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: A master can tell you what he expects of you. A teacher, though, awakens your own expectations. -Patricia Neal

Weighted Option: Overhead Squats: if you have good technique, go heavier with the weights. Be creative if you do not have any barbells or free weights.

02 08 12 Wednesday Offsite WOD

Greg Keeter — Wed, 08 Feb 2012 12:59:13 +0000

Today's WOD:

Run 1 Mile (Estimate distance if necessary approx. 7-10 Minute run- use good running mechanics, pose or gravity based running)

30 Split Jumps (start in lunge position, jump up and switch legs and land in lunge. Keep torso upright)

Run 1 Mile (Estimate distance if necessary approx. 7-10 Minute run- use good running mechanics, pose or gravity based running)

For Time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: —

Sun Tzu - "Regard your soldiers as your children, and they will follow you into the deepest valleys. Look on them as your own beloved sons, and they will stand by you even unto death"!

Weighted Option: none today

02 07 12 Tuesday Offsite WOD

Greg Keeter — Wed, 08 Feb 2012 12:53:35 +0000

Today's WOD:

30 Leg Lifts (lie on floor facing up, keep back flat and abs tight. Lift legs 6-8" inches off floor, with legs straight and tuck hands under small of back for support. Keep legs higher if back starts to arch).

100 Bicycle Crunches Do not pull on neck, keep elbows back and use obliques to twist torso. Keep legs as low as possible without straining back.

30 Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

100 Jumping Jacks (yes, that's right, Jumping Jacks!) Start standing with feet together and hands at your sides, jump and spread legs apart about shoulder width, at the same time your hands go over head and clap, return to start position.

3 Rounds for time

note: some links are causing the app to crash. Please go directly to our web site at cftally.com to get all the links. We apologize for this problem.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:

You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end.

- Sidney A. Friedman

Weighted Option: Situps: Hold light weight in front; keep reps the same.

02 06 12 Monday Offsite WOD

Greg Keeter — Wed, 08 Feb 2012 12:52:36 +0000

Today's WOD:

30 Squats (weight in heels, keep lumbar curve, chest up, full range of motion, break "90")

run 300m (or approx. 1 minute run distance) -"Pose" running mechanics - posture, lean, pull

15 minute AMRAP (as many rounds as possible)

For Time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: People who work together will win, whether it be against complex football defenses, or the problems of modern society.
Vince Lombardi

Weighted Option: hold light weight for squats or wear weighted vest if your ability permits.

02 06 12 Monday Offsite WOD

Greg Keeter — Tue, 07 Feb 2012 02:28:23 +0000

Today's WOD:

Squats ( full range of motion-crease of hip lower then tip of knee, weight on heels, chest up)

Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

Push-ups (keep core tight, body rigid, chest touches ground-full range of motion!)

3 Minute AMRAP for each movement. (AMRAP=as many reps as possible). Finish the squats and immediately go to the Sit-ups and then Push-ups. Score for total reps in each AMRAP.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: “Courage is the discovery that you may not win, and trying when you know you can lose.”

Weighted Option: none today

02 03 12 Friday Offsite WOD

Greg Keeter — Fri, 03 Feb 2012 08:00:12 +0000

Today's WOD:

Run 1 Mile

40 Mountain Climbers (alternate count on each leg)

15 Tuck Jumps(jump, bring knees to chest, land soft, in partial squat, on ball of foot)

Run 1 Mile

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.

Weighted Option: none today

02 02 12 Thursday Offsite WOD

Greg Keeter — Thu, 02 Feb 2012 02:57:16 +0000

Today's WOD:

300m run

30 Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

20 Minute AMRAP (as many rounds as possible)

note: some links are causing the app to crash. Please go directly to our web site at cftally.com to get all the links. We apologize for this problem.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:

You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end.

- Sidney A. Friedman

Weighted Option: Situps: Hold light weight in front; keep reps the same.

02 01 12 Wednesday Offsite WOD

Greg Keeter — Thu, 02 Feb 2012 02:49:45 +0000

Today's WOD:

25 Steps Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe)

200m run

25 Diamond Push-ups (Hands are together to form shape of "diamond" under chest. Body stays tight and straight. Full range of motion so chest touches hands.)

200m run

3 rounds for time

note: some links are causing the app to crash. Please go directly to our web site at cftally.com to get all the links. We apologize for this problem.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: — If all my friends were to jump off a bridge, I wouldn't follow. I'd be at the bottom to catch them when they fall.

Weighted Option: Hold Weight for Lunges.

01 31 12 Tuesday Offsite WOD

Greg Keeter — Tue, 31 Jan 2012 15:16:53 +0000

Today's WOD:

Run 1 Mile (use proper running mechanics-gravity based running - "pose")

30 Tuck Jumps (squat, thrust up and bring knees to chest, land soft in squat position)

Run 1 Mile

Complete Each Movement before moving on to the next.

For Time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: —

01 30 12 Monday Offsite WOD

Greg Keeter — Mon, 30 Jan 2012 21:51:03 +0000

Today's WOD:

Squats ( full range of motion-crease of hip lower then tip of knee, weight on heels, chest up)

Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

Push-ups (keep core tight, body rigid, chest touches ground-full range of motion!)

3 Minute AMRAP for each movement. (AMRAP=as many reps as possible). Finish the squats and immediately go to the Sit-ups and then Push-ups. Score for total reps in each AMRAP.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: “Courage is the discovery that you may not win, and trying when you know you can lose.”

Weighted Option: none today

01 27 12 Friday Offsite WOD

Greg Keeter — Sat, 28 Jan 2012 15:07:58 +0000

Today's WOD:

10 Superman Lie on stomach. Bring extended arms and extended legs off the floor as high as possible. Think about chest and thighs coming off/on the floor for each rep.

20 Doubleunders (sub 80 single jumps if you cannot do any doubleunders) If you do not have a jump rope, please get one. Sub 40 jumping jacks if no rope available.

5 Rounds then immediately;

75 Steps Walking Lunge (hold light weight on back or dumbells at sides if available)

Rounds for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Sometimes the questions are complicated and the answers are simple - Dr. Seuss

Weighted Option: Lunges: light weight

01 26 12 Thursday Offsite WOD

Greg Keeter — Thu, 26 Jan 2012 15:24:50 +0000

Today's WOD:

Run 2 Miles (if you cannot measure distance this is approximately a 13 minute run) (use good running mechanics, no heel strike, posture, lean pull)

30 P ush-ups to Side Plank - (15 on each side) start with push-up, shift weight and support on one hand, shoulders and hips stacked, body alighted, tight and not touching ground, other arm lifted straight up, fingers pointed to ceiling. Look straight ahead.

For Time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: —

The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison - Ann Wigmore

01 25 12 Wednesday Offsite WOD

Greg Keeter — Thu, 26 Jan 2012 00:51:43 +0000

Today's WOD:

8 Handstand Push-ups Against a wall: Use full range of motion. Arms locked, body tight. Head should softly touch ground. Box Modification: box or object (18"-24")to elevate hips. Stay in piked position (hips up). This movement on the box is not an elevated push-up. Keep knees on box and torso as vertical as possible (piked)

10 V (Jackknife) sit-ups (Lie on back, arms/legs are fully extended. Rise chest so tips of fingers touch tips of toes in "V" shape. Bring chest and legs up at the same time)

15 Minute AMRAP (as many rounds as possible in 15 minutes)

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
- Liane Cardes
Weighted Option: none today

01 24 12 Tuesday Offsite WOD

Greg Keeter — Tue, 24 Jan 2012 22:07:49 +0000

Today's WOD:

400 meter Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe) This is approximately a 15 minute distance. Estimate a route if necessary. Wear protection on your knees!

note: some links are causing the app to crash. Please go directly to our web site at cftally.com to get all the links. We apologize for this problem.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: "The hardest thing to do is watch the one you love, love someone else." "unknown"

Weighted Option: none today

01 23 12 Monday Offsite WOD

Greg Keeter — Tue, 24 Jan 2012 22:05:44 +0000

Today's WOD:

Squats ( full range of motion-crease of hip lower then tip of knee, weight on heels, chest up)

5 Minute AMRAP

Burpee (start standing, squat, plank, quickly drop to push up, come up and jump and clap)

5 Minute AMRAP

These are two 5 minute (AMRAP=as many reps as possible). Finish the squats and immediately go to the Burpees. Score for total reps in each AMRAP.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world.

Weighted Option: Hold light weight for squats.

01 20 12 Friday Offsite WOD

Greg Keeter — Fri, 20 Jan 2012 15:14:06 +0000

Today's WOD:

20 Mountain Climbers (alternate count with 10 on each leg)

400m run (Approximate distance if necessary.

5 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Dedication: The will to win is important, but the will to prepare is vital!

Weighted Option: none today

01 19 12 Thursday Offsite WOD

Greg Keeter — Thu, 19 Jan 2012 15:23:59 +0000

Today's WOD:

10 Superman Lie on stomach. Bring extended arms and extended legs off the floor as high as possible. Think about chest and thighs coming off/on the floor for each rep.

25 Leg Lifts (lie on floor facing up, keep back flat and abs tight. Lift legs 6-8" inches off floor, with legs straight and tuck hands under small of back for support and shoulders touching floor. Keep legs higher if back starts to arch).

5 Rounds for time.

**extra challenge; if you have access to a pull-up bar add 10 pull-ups to this WOD (strict or kipping).

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: "Sportsmanship for me is when a guy walks off the court and you really can't tell whether he won or lost, when he carries himself with pride either way."-Jim Courier

Weighted Option: Dips: hold light weight on lap or use weight belt or dumbell between feet on rings.

01 18 12 Wednesday Offsite WOD

Greg Keeter — Wed, 18 Jan 2012 14:41:14 +0000

Today's WOD:

*200 meter Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe)

Every 10 Steps, do 5 Split Jumps (from lunge position, jump up with legs split and land on alternating legs, stay upright, do not lean forward)

*approximate distance if necessary, this should be about a 10 minute distance (without the split jumps added).

Extra Challenge: Add 5 Push-ups along with those Split Jumps!

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: You are not a dog; do not reward yourself with food.

Weighted Option: hold light weight for walking lunges

01 17 12 Tuesday Offsite WOD

Greg Keeter — Wed, 18 Jan 2012 14:39:41 +0000

Today's WOD:

Squats ( full range of motion-crease of hip lower then tip of knee, weight on heels, chest up)

5 Minute AMRAP

Burpee (start standing, squat, plank, quickly drop to push up, come up and jump and clap)

5 Minute AMRAP

These are two 5 minute (AMRAP=as many reps as possible). Finish the squats and immediately go to the Burpees. Score for total reps in each AMRAP.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world.

Weighted Option: Hold light weight for squats.

01 16 12 Monday Offsite WOD

Greg Keeter — Mon, 16 Jan 2012 13:11:13 +0000

Today's WOD:

4 Minute Run (use good running mechanics: posture, lean, pull)

2 Minutes V (Jackknife) sit-ups (Lie on back, arms/legs are fully extended. Rise chest and legs so tips of fingers touch tips of toes in "V" shape. Bring chest and legs up at the same time)

3 Rounds for total distance and reps

For total distance and reps

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Arrogance and rudness are training wheels on the bicycle of life - for weak people who cannot keep their balance without them. -Laura Teresa Marquez.

Weighted Option: none today

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot.”
Eleanor Roosevelt

“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.”
Alex Karras