5 rounds of
back squat, 15 reps at 55%-60% of your 1 rep max
pullups, max reps
2 minute rest
Post weight and # of pullups per round to Comments. You may pause during the pullups but stay on the bar. Once you drop the round is over. If you are scaling pullups with bands or performing ring rows, once you pause the round is over. Jumping pullups are not to be performed for this workout. There is no time component to this workout.
Tuesday, February 9, 2010
Monday, February 8, 2010
CrossFit Workout - Tuesday 02/09/10
power clean & jerk - 5 reps 115LB-M 75-W
30 second handstand hold
max rounds in 15 minutes
Post # of rounds to Comments
Warmup: Crossfit warmup 15 reps x 2 rounds
Cool down: BTB Tabata squats - 6 rounds (3 minutes - rest in the bottom position)
30 second handstand hold
max rounds in 15 minutes
Post # of rounds to Comments
Warmup: Crossfit warmup 15 reps x 2 rounds
Cool down: BTB Tabata squats - 6 rounds (3 minutes - rest in the bottom position)
Sunday, February 7, 2010
CrossFit Workout - Monday 02/08/2010
5 rounds, for time
12 db thrusters - 30lb DBs
12 pullups
12 box jumps
Post time to Comments
Warmup: Crossfit warmup minus pullups, 15 reps each forp 2 rounds
Cool down: 3 minutes total of handstand holds
12 db thrusters - 30lb DBs
12 pullups
12 box jumps
Post time to Comments
Warmup: Crossfit warmup minus pullups, 15 reps each forp 2 rounds
Cool down: 3 minutes total of handstand holds
Thursday, February 4, 2010
Crossfit Workout - Friday 02/05/10
For time...
1200M row
100 squat
80 pushup
60 situp
40 pullup
20 knees to elbow
Post time to Comments
Warmup: CrossFit warmup, 15 reps each for 2 rounds
Cool down: 4 count flutter kicks, max reps in 2 minutes
1200M row
100 squat
80 pushup
60 situp
40 pullup
20 knees to elbow
Post time to Comments
Warmup: CrossFit warmup, 15 reps each for 2 rounds
Cool down: 4 count flutter kicks, max reps in 2 minutes
Wednesday, February 3, 2010
CrossFit Workout - Wednesday 02/04/10
7 rounds for time of
9 reps - 95lb summo deadlift high pull
7 reps - 95lb squat clean
5 reps - 95lb split jerk
Post time to Comments
Warm-up: Crossfit warmup x 3
Cool down: 50 wall ball situps
9 reps - 95lb summo deadlift high pull
7 reps - 95lb squat clean
5 reps - 95lb split jerk
Post time to Comments
Warm-up: Crossfit warmup x 3
Cool down: 50 wall ball situps
Tuesday, February 2, 2010
CrossFit Workout - Wednesday 02/03/10
Tabata deadlifts and burpees, alternating exercises for 16 rounds total - 8 minutes
20 seconds of work followed by 10 seconds of rest, x 16 (see below for full detail)
Post # of reps of each exercise to Comments, include Deadlift weight.
Deadlift weight, approximately 75% of your 1 rep max or 1.5 times your bodyweight
scale as needed, you should not be able to complete more than 5 or 6 reps of deadlifts in the first 20 seconds. If you can, the weight is not heavy enough.
Warmup - 1500 meter row, deadlift 5-5-5-5-5 working up to your WOD weight
Cool down - trainer's choice
This is Double WOD Wednesday for the Affiliate Cup Team players, 2nd WOD is set for 7:15pm and the details will be on the board at 7:00pm, be there!
Details on today's alternating Tabata WOD
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
This workout lasts 8 minutes total. Well, 7 minutes and 50 seconds to be exact.
20 seconds of work followed by 10 seconds of rest, x 16 (see below for full detail)
Post # of reps of each exercise to Comments, include Deadlift weight.
Deadlift weight, approximately 75% of your 1 rep max or 1.5 times your bodyweight
scale as needed, you should not be able to complete more than 5 or 6 reps of deadlifts in the first 20 seconds. If you can, the weight is not heavy enough.
Warmup - 1500 meter row, deadlift 5-5-5-5-5 working up to your WOD weight
Cool down - trainer's choice
This is Double WOD Wednesday for the Affiliate Cup Team players, 2nd WOD is set for 7:15pm and the details will be on the board at 7:00pm, be there!
Details on today's alternating Tabata WOD
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
This workout lasts 8 minutes total. Well, 7 minutes and 50 seconds to be exact.
Monday, February 1, 2010
CrossFit Workout - Tuesday 02/02/10
Groundhog Day. Be prepared to do this all week!
5 rounds, for time
21 pullups
21 ring dips
Post time to Comments
Warm-up = 100 kb swings & 100 situps, reps/sets of your choosing
Cool Down = 50 kb swings & 50 situps, reps/sets of your choosing
5 rounds, for time
21 pullups
21 ring dips
Post time to Comments
Warm-up = 100 kb swings & 100 situps, reps/sets of your choosing
Cool Down = 50 kb swings & 50 situps, reps/sets of your choosing
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