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Thursday, 04 February 2010 |
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3 rounds for time
50 Double Unders
50 Back Extensions
| sub for DU today is 4:1 singles or 1:1 tuck jumps. Sub for extension is barbell good morings... scale reps as needed. 35/25/15 .. Caution people: This wod will hobble you tommorrow if you get stupid on the # of reps. |
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Tuesday, 02 February 2010 |
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"Fran"
21-15-9
Thrusters (95/65)
Pullups
scale as needed. Done well, "Fran" is a 3 to 5 minute workout. There will an 8:00 cap. |
3 rounds
Row 1000m, rest 3:00
enjoy! |
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Team WOD!
Today's WOD is guaranteed to be fun.
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Team "2 minute defense"
In groups of 2,3,4:
Complete
10 rounds, per person
1 power clean
3 hang squat cleans
2 overhead, any how
sprint 200 ft.
* Only 1 person is allowed to work at any time, you may setup on the bar while the man/women in front of you runs, but you may not start until he/she finishes the run.
Group yourselves according to strength levels:
Suggested weights:
Ladies -
95/75/55/35
Men -
135/115/95/85/65/45
NOTE: There will be a time cap on this wod, and I reserve the right to change this into an AMRAP 20. I also may change the distance of the run to suit my taste for the day. |
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Thursday, 28 January 2010 |
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"Death by Pullups"
With a continuously running clock: Do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed. |
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Wednesday, 27 January 2010 |
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As Many Rounds As Possible in 20:00
500m row
10 kb swings (24kg/16kg)
10 box jumps (20")
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"Cindy"
As many rounds as possible in 20:00
5 pullups
10 pushups
15 squats
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5 rounds for time:
400m run
10 "road rage" / aka spartans(tire flip, jump through)
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"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points from every exercise |
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Thursday, 21 January 2010 |
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'08 CrossFit Games Deadlift+Burpee wod
5 rounds for time:
5 Deadlift (275/185)
10 burpees |
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Wednesday, 20 January 2010 |
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5 rounds for time:
200m run
25 squats
200m run
15 pushups
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Front Squats:
5x5
3 rounds for time:
5 ring dip
10 pullups
15 Box Jumps |
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"Eva"
5 rounds for time:
800m run
30 KB Swings (2.0 pood/1.5 pood)
30 pullups
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Thursday, 14 January 2010 |
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"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Count total reps from all 32 intervals
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Wednesday, 13 January 2010 |
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As Many Rounds As Possible in 20:00
12 Medicine Ball Cleans (20#)
12 Kettlebell Swings (1.5 pood)
12 Box Jumps (24")
12 Pullups |
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Deadlift: 5x3
21-15-9
Sumo Deadlift High Pull (95/65)
Air Squats |
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