Total Rounds in 22 Minutes:
10 Turkish Get-Ups (5 left/5/right)
400m Run
Sunday, August 31, 2008
Thursday, August 28, 2008
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
15 KB Swings
12 Walking Lunges
09 Wallballs
06 Pullups
Tuesday, August 26, 2008
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.
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
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
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
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!
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
KB/DB Swings
Sit-ups
Post time to comments. Compare to 06/06/08
Thursday, August 14, 2008
Wednesday, August 13, 2008
Tuesday, August 12, 2008
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
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
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.
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
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.
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
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
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
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