7/18/2011

WOD-7/18/11
It's a surprise!!!!!!!!!!!!!!!
See you there!

Workouts for Friday through Sunday

Friday
5 Rounds for Time of
50 Squats
400m Run

Saturday
Run 200m, rest the amount of time it took to run the 200m
Run 200m, rest the amount of time it took to run the 200m
Run 400m, rest the amount of time it took to run the 400m
Run 400m, rest the amount of time it took to run the 400m
Run 600m, rest the amount of time it took to run the 600m
Run 600m, done
These should all be max effort runs.  If you are more than 3 seconds off your first run timethe penalty is 20 burpees for each infraction.

Sunday
20 Rounds with each rounds consisting of
20 seconds of work followed by 20 seconds of rest
Alternate between these two exercises
Sit ups
Walking Lunge Steps

7/5/11- CANCELLED

We are going to cancel today and make it up a day next week.  Sorry for the confusion!

6/28/11

WOD-6/28/11
As Many Rounds as possible in 15 Minutes of:
 400 Meter Run
15 Jump Squats
30 Sit Ups

6/27/11

WOD- 6/27/11
For Time:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees

6/25/11

WOD-6/25/11
21-15-9
Air squats and sit ups

6/24/11

WOD-6/24/11
5 rounds for time of:
200 meter run
10 squats
10 push ups

6/23/11

WOD-6/23/11
5 x 5 heavy sled pulls

WOD

For Time:
25 yard run with weighted pack (10 to 20 lbs)
10 Push ups
50 yard Run with weighted pack
10 push ups
75yard run with weighted pack
10 push ups
100 yard run with weighted pack
10 push ups
125 yard run with weighted pack
10 push ups
150 yard run with weighted pack
10 push ups

6/21/2011

WOD-6/21/2011
As Many As Possible in 20 Minutes of:
400 Meter Run

20 Leg Lifts
30 Second Plank Hold

6/18/11

WOD- 6/18/11
7 Rounds for Time of:
10 Push Ups
20 Sit Ups
30 Squats

6/17/11

WOD- 6/17/11
200 Meter Run X8
Rest double the time it took to complete
Time for each must be within 5 seconds of first time
Penalty= 25 squats for each failure

6/16/11

WOD- 6/16/11
For Time-
400 Meter Run
4 Rounds of:
250 Single Unders
25 Overhead Walking Lunges
400 Meter Run

6/15/11

WOD- 6/15/11

3 Rounds for Time of:
Tire Drag 100 Feet
50 Sit Ups
25 Push Ups

6/14/11

WOD-6/14/11
5 Rounds for time of:
1 minute plank hold
10 jump squats
400 meter run

6/13/11

WOD-6/13/11
As Many Rounds as possible in 12 minutes of:
medicine ball clean squat throw, 50 Feet
15 Kettlebell Deadlifts

6/10/11

Home Workout
Three Rounds for Time of:
800 meter run
25 burpees

6/9/11

Cash In
Partner Workout:
Flip Rope/ 20 Sit-Ups
200m Run/ Push Ups
Rows/ 25 Burpees

WOD
For Time:
Run 400 Meters
50 Push-Ups
50 Sit-Ups
50 Box Jumps
50 Second Handstand Hold
5 Rope Ascents
Run 400 Meters

Cash Out
Run 800 Meters

6/8/11

WOD- /6/8/11
As many rounds as possible in 15 minutes of:
10 jumping pull-ups
15 pvc pipe thrusters
20 bench dips

6/7/11

WOD for 6/7/11

4 Rounds for time of:
20 sit ups
200 meter run
40 squats
(log your time)

6/6/11

3 rounds for reps of:
push up, 1 min
sit ups, 1 min
20" box jump, 1min
walking lunge, 1 min
burpees, 1 min
1min rest

Do as many repetitions of each movement as possible in each minute. Have someone counting. Count the total number of reps for your total score.

Info

TruFit

BOOT CAMP

Where

Ed Wolfe Memorial Park

6010 Amanda-Southern Road

When

There will be two FREE workouts on June 1st and June 2nd at 6pm.

Regular classes will begin Monday, June 6th.

Mondays, Wednesdays, and Thursdays at 8 am and 6 pm throughout the summer.

*These times are flexible based on interest.

Pricing

Adults                                                                                        Students

6 week Cycle        $100                                                             6 Week Cycle      $60

Per Week              $ 25                                                              Per Week              $25

Per Session           $10                                                               Per Session           $7

(1 Free Session)                                                                                                 (1 Free Session)

Details

·         1 hour Workout Format

·         We provide clients with home stretches and workouts for other days of the week

·         Nutritional Consultation and Guidance

·         Supplied with workout log

·         Results based testing. 

(You will be assessed at the beginning and end of each 6 week cycle.)

Incentives

·         Referral:  $20 savings toward next cycle

·         Pay for 2 Cycles, save $20

Contact Scott Landrum or Jen Lederle

Scott: (614) 975-6382

Jen:  (330)703-5668

Email:  TruFit969@yahoo.com

Blog:  Trufit.blogspot.com

 

Post Workout Recovery

Thanks for checking in!

Thanks for checking in!  We will be posting the flyer for our summer 2011 bootcamp at Clearcreek Metropark this weekend.  Stay tuned.