Sunday, August 31, 2008

Monday 09/01/08 W.O.D.

Total Rounds in 22 Minutes:

10 Turkish Get-Ups (5 left/5/right)
400m Run

Thursday, August 28, 2008

Friday 08/29/08 W.O.D.

21-18-15-12-9-6-3- Reps:

Front Squat
K2E's

Wednesday, August 27, 2008

Thursday 08/28/08 W.O.D.

Total Rounds In 20 Minutes:

15 KB Swings
12 Walking Lunges
09 Wallballs
06 Pullups

Tuesday, August 26, 2008

Wednesday 08/27/08 W.O.D.

Total Rounds in 20 Minutes:

15 Push Press 65lb
15 Box Jumps 24"
15 Situps

Monday, August 25, 2008

Tuesday 8/26/2008 W.O.D.

50-35-20

Handstand push-ups
Pullups

For all of you that completed 3000 sec handstand holds, this workout is for all of your hard work. Scale as needed.

Sunday, August 24, 2008

Mon 08/25/08 W.O.D.

3 Rounds:

Jump Rope 1 Minute
50 Squats
Jump Rope 1 Minute
50 Pushups
Jump Rope 1 Minute
50 Situps
Jump Rope 1 Minute
50 Back Extensions

Thursday, August 21, 2008

CrossFit Workout - Thursday 08/21/08

4 ring dips
8 burpees
12 summo deadlift high pulls - 75lb.

max rounds in 12 minutes

Post rounds to Comments

Wednesday, August 20, 2008

Ass kicking workout - Wednesday 08/20/08

It looked harmless enough on the board tonight.....

7 - 135lb split jerks (scale down as necessary)
7 - burpees
7 - pullups

5 rounds for time.

Post time and load to Comments

Tuesday, August 19, 2008

CrossFit Workout of the Day - Tuesday 08/19/08

"Helen"

400M run
12 pullup
21 kb swing - 55lb

3 rounds for time, post to Comments

This week we will be posting the WOD after class times each day. No need to see what the workout is to decide if you are coming or not. Show up and get some!

Sunday, August 17, 2008

CrossFit Workout - Monday 08/18/08

30-25-20-15-10-5 reps:

KB/DB Swings
Sit-ups

Post time to comments. Compare to 06/06/08

Thursday, August 14, 2008

W.O.D. 8/15/08

7 rounds
SDHP 75lbs 10
Ring Dips 10

For Time

Wednesday, August 13, 2008

Thursday 08/14/08 W.O.D.

20 Minutes/Total Rounds:

4 L-Pullups
8 Burpees
12 Walking Lunges

Tuesday, August 12, 2008

Wednesday 08/13/08 W.O.D.

5 Rounds:

Run 400m
25 Push Press 65lbs
25 KB Swings 35lbs

Monday, August 11, 2008

Tuesday 08/12/08 W.O.D.

"Barbara"

5 Rounds:

20 Pullups
30 Pushups
40 Sit-Ups
50 Squats

3 minute rest between rounds

Sunday, August 10, 2008

Monday 08/11/08 W.O.D.

For Time:

Run 400m
50 Pushups
35 Back Squats 135lbs
Run 400m
35 Back Squats 135lbs
50 Pushups
Run 400m

Thursday, August 7, 2008

Workout of the Day - Friday 08/08/08

Max rounds in 20 minutes of:

300M Run
15 wallballs
15 KB swings

Post rounds to Comments

300M = north on Larchmont to Archdale(2nd on left) and back.

Wednesday, August 6, 2008

CrossFit Workout - Thursday 08/07/08

CrossFit warmup x3 (minus pullups)

5 rounds for time of

7 25lb DB Snatch - right
7 25lb DB Snatch - left
7 burpee pullups

Post time to Comments

Tuesday, August 5, 2008

Wednesday CrossFit Workout of the Day - 08/06/08

25-20-15-10-5 reps for time

65lb thruster
65lb summo deadlift high pull
65lb box step-up - 18"

Post time to Comments

Scale down to 45lb, 30lb or pvc. You can put the bar anywhere you want for the step-ups, front rack, on back or overhead if you dare. Use the same bar for the entire workout without putting in down. Count each step-up as one rep, not L&R=1 rep.

Monday, August 4, 2008

CrossFit Workout - Tuesday 08/05/08

Warmup

1000M row
15 overhead Squat (OHS) - 30lb bar
15 pressing snatch balance - 30lb bar
15 heaving snatch balance - pvc

WOD - For time..

21 pullups
21 pushups
400M run

15 pullups
15 pushups
400M run

9 pullups
9 pushups
400M run

Post time to Comments.

Cool down

60 seconds - handstand hold
60 seconds - hanging knees to elbows
60 seconds - handstand hold

Sunday, August 3, 2008

CrossFit Workout of the Day - Monday 08/04/08

1 minute jump rope
1 minute 65lb front squat
1 minute 65lb push press

5 rounds with 30 seconds rest between. Count all reps of front squats + push press, post total to Comments

Scale weight down as needed but use the same load for both exercises