Warmup:
-handstands and gymnastics work.
Workout:
150 Pullups for time
-post time for 100 pullups and time for 150.
Video: Kipping Pullup Concepts
Tuesday, September 30, 2008
Monday, September 29, 2008
Tuesday, September 30, 2008 WOD
Warmup: 3 Rounds
-10 Shoulder Rotations w/stick
-10 OHS w/stick
-10 Handstand Pushups
-Practice Push Press (against wall) and Push Jerk
---------------------------------------
-10 Shoulder Rotations w/stick
-10 OHS w/stick
-10 Handstand Pushups
-Practice Push Press (against wall) and Push Jerk
---------------------------------------
As many rounds as possible in 20 min:
Military Press 5 reps
Push Press 5 reps
Push Jerk 5 reps
Run 1 Lap
-95 lbs on each exercise
Sunday, September 28, 2008
Monday, September 29, 2008 WOD
Deadlift 1-1-1-1-1-1-1
-post loads and height/weight (if comfortable) to comments section.
----------------------
5 Rounds:
10 Burpees
10 Box Jumps
-post loads and height/weight (if comfortable) to comments section.
----------------------
5 Rounds:
10 Burpees
10 Box Jumps
Saturday, September 27, 2008
Saturday, September 27, 2008 WOD
National Fight Gone Bad!
-In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions.
As RX'd:
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 (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
-In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions.
As RX'd:
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 (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Thursday, September 25, 2008
Friday, September 26, 2008 WOD
Meet in CrossFit room and then we will grab kettlebells/dumbells and an abmat and head to the roof for...
3 Rounds for time:
Run 3 laps
Waiter's Carry Lunges 1 lap (1/2 lap with each hand)
10 Single Hand Overhead Squat (5 on each side)
10 Windmills (5 on each side)
3 Rounds for time:
Run 3 laps
Waiter's Carry Lunges 1 lap (1/2 lap with each hand)
10 Single Hand Overhead Squat (5 on each side)
10 Windmills (5 on each side)
Wednesday, September 24, 2008
Thursday, September 25, 2008 WOD
Kyle's Classes:
- Rest Day!
- Review of lifting technique and muscle-ups for most of the session.
- Wall run, kong vault, and parkour skill work.
If you did not make it in each day this week then pick the workout you missed and go crazy!
Kristy's Classes:
Deadlift 5-5-5-5-5
Burpee Progression
(1 the 1st minute, 2 the 2nd minute, 3 the 3rd minute, 4 the 4th minute........)
-Post number of burpees at which you reached failure to comments section.
- Rest Day!
- Review of lifting technique and muscle-ups for most of the session.
- Wall run, kong vault, and parkour skill work.
If you did not make it in each day this week then pick the workout you missed and go crazy!
Kristy's Classes:
Deadlift 5-5-5-5-5
Burpee Progression
(1 the 1st minute, 2 the 2nd minute, 3 the 3rd minute, 4 the 4th minute........)
-Post number of burpees at which you reached failure to comments section.
Tuesday, September 23, 2008
Wednesday, September 24, 2008 WOD
"Happy Fun-run"
-jog to Radioshack hill for warmup.
3 Rounds for time:
4x Uphill sprint (walk/jog back to start line)*
20 Elevated Pushups
40 Squats
*distance is roughly 50 yards.
-jog to Radioshack hill for warmup.
3 Rounds for time:
4x Uphill sprint (walk/jog back to start line)*
20 Elevated Pushups
40 Squats
*distance is roughly 50 yards.
Monday, September 22, 2008
Tuesday, September 23, 2008 WOD
My fun in Galveston a week before the storm...
Warmup:
-gymnastics work
-skill development
"Barbara"
5 Rounds for time of the following:
20 Pullups
30 Pushups
40 Situps
50 Squats
Warmup:-gymnastics work
-skill development
"Barbara"
5 Rounds for time of the following:
20 Pullups
30 Pushups
40 Situps
50 Squats
Sunday, September 21, 2008
Monday, September 22, 2008 WOD
Ripped up...
Practice Hang Squat Cleans for 5-10 min with light weight.
Video: Hang Squat Clean description
Warmup: 3 Rounds
10 OHS (bar only)
10 Pullups
Run 1 lap
Practice Hang Squat Cleans for 5-10 min with light weight.Video: Hang Squat Clean description
Warmup: 3 Rounds
10 OHS (bar only)
10 Pullups
Run 1 lap
Workout:
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Friday, September 19, 2008
Saturday, September 20, 2008 WOD
Meet at the Arlington Heights High School track at 9am for...
"Murph"
Complete the following for time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
(partition the pull-ups, push-ups, and squats as needed. Start and finish with one mile run.)
"Murph"
Complete the following for time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
(partition the pull-ups, push-ups, and squats as needed. Start and finish with one mile run.)
Friday, September 19, 2008 WOD
Partnered "Diane"
50-40-30-20-10 for time of the following:
- 185 lb Deadlift (lighter weight due to extra reps)
- Handstand Push-ups
50-40-30-20-10 for time of the following:
- 185 lb Deadlift (lighter weight due to extra reps)
- Handstand Push-ups
Wednesday, September 17, 2008
Thursday, September 18, 2008
6:00 am Session:
- Make-up day
12:00 Session:
- Make-up day
1:00 Session:
- Rest Day!!!
- Well, not much of a rest day to be honest. We will be going to the radioshack hill for some fun and possibly doing some parkour work as well. I will tell you what the workout is when you arrive.
----------------------------------------------
Kristy's Classes:
Tabata Session
(20 seconds of work followed by 10 seconds of rest)
8 Rounds, alternating:
KB Swings
Pullups
- Tumbling skills and grip strength work afterwards.
- Make-up day
12:00 Session:
- Make-up day
1:00 Session:
- Rest Day!!!
- Well, not much of a rest day to be honest. We will be going to the radioshack hill for some fun and possibly doing some parkour work as well. I will tell you what the workout is when you arrive.
----------------------------------------------
Kristy's Classes:
Tabata Session
(20 seconds of work followed by 10 seconds of rest)
8 Rounds, alternating:
KB Swings
Pullups
- Tumbling skills and grip strength work afterwards.
Tuesday, September 16, 2008
Wednesday, September 17, 2008 WOD
Warmup: Practice the kipping motion and/or muscle-ups
Workout: Weighted Pull-ups 1-1-1-1-1-1-1
-post heaviest weight achieved and grip used.
Workout: Weighted Pull-ups 1-1-1-1-1-1-1
-post heaviest weight achieved and grip used.
Monday, September 15, 2008
Tuesday, September 16, 2008 WOD
50 Burpee-Thrusters for time (95 lbs)
Rest 3 minutes
50 Thrusters for time (bar only)
Rest 3 minutes
50 Burpees for time
Add times together and post your total to the comments section--and don't hate me!
Rest 3 minutes
50 Thrusters for time (bar only)
Rest 3 minutes
50 Burpees for time
Add times together and post your total to the comments section--and don't hate me!
Sunday, September 14, 2008
Monday, September 15, 2008 WOD
Everyone's favorite...
"Cindy"
Max rounds in 20 min of the following:
5 Pullups
10 Push-ups
15 Squats
- Handstand and gymnastic work before workout.
"Cindy"
Max rounds in 20 min of the following:
5 Pullups
10 Push-ups
15 Squats
- Handstand and gymnastic work before workout.
Friday, September 12, 2008
Saturday, September 13, 2008 WOD
"Whiskey Tango Foxtrot"
AMRAP 20 min:
50 Box Jumps
50 KB Swings
50 Knees to Elbows
50 Overhead KB Lunges (Waiter's Lunges) (25 each arm)
-Tabata grip work after the excitement
- I just wanted to say that everyone did an amazing job in the tag-team workout. Keep up the hard work ! I have some great sessions planned for next week. Make sure you get plenty of rest.
KB
AMRAP 20 min:
50 Box Jumps
50 KB Swings
50 Knees to Elbows
50 Overhead KB Lunges (Waiter's Lunges) (25 each arm)
-Tabata grip work after the excitement
- I just wanted to say that everyone did an amazing job in the tag-team workout. Keep up the hard work ! I have some great sessions planned for next week. Make sure you get plenty of rest.
KB
Thursday, September 11, 2008
Friday, September 12, 2008 WOD
Tag-Team Partner Workout:
100 Pullups (or 50 plyometric grip-change pullups)
50 Thrusters (95 lbs)
100 Weighted Push-ups (45 lbs)
500 ft Overhead Lunges (45 lb barbell) (5 full lengths of basketball court)
-individual must comlete minimum of 50 ft of lunges before switching with partner.
100 Pullups (or 50 plyometric grip-change pullups)
50 Thrusters (95 lbs)
100 Weighted Push-ups (45 lbs)
500 ft Overhead Lunges (45 lb barbell) (5 full lengths of basketball court)
-individual must comlete minimum of 50 ft of lunges before switching with partner.
Wednesday, September 10, 2008
Thursday, September 11, 2008 WOD
Kristy's Classes:
"Kelly"
Run 400 meters
30 Box Jump 24" box
30 Wall Ball shots
Five rounds for time.
------------------------
Kyle's Classes:
(Choose the appropriate time for you)
12:00 Session
-Make-up a workout that you missed from this week
-We will also work on flexibility
1:00 Session
Pool Workout... Bring your swimsuit!
Thanks to Crossfit Newcastle for some of the ideas for this workout.
Five Rounds for Time:
100 meter swim
20 Pushups
20 Half Get Up (25-55 lb kettlebell or dumbell)
20 Squats
"Kelly"
Run 400 meters
30 Box Jump 24" box
30 Wall Ball shots
Five rounds for time.
------------------------
Kyle's Classes:
(Choose the appropriate time for you)
12:00 Session
-Make-up a workout that you missed from this week
-We will also work on flexibility
1:00 Session
Pool Workout... Bring your swimsuit!
Thanks to Crossfit Newcastle for some of the ideas for this workout.
Five Rounds for Time:
100 meter swim
20 Pushups
20 Half Get Up (25-55 lb kettlebell or dumbell)
20 Squats
Tuesday, September 9, 2008
Wednesday, Septemer 10, 2008 WOD
Warmup: 3 Rounds
15 OHS
10 HSPU
5 Rolling Burpees
-various skill development after warmup.
Workout:
21 - 18 - 15 - 12 - 9 - 6- 3 of the following:
95 lb Overhead Squat
L-pull ups
Knees to elbows
Compare to June 10.
15 OHS
10 HSPU
5 Rolling Burpees
-various skill development after warmup.
Workout:
21 - 18 - 15 - 12 - 9 - 6- 3 of the following:
95 lb Overhead Squat
L-pull ups
Knees to elbows
Compare to June 10.
Monday, September 8, 2008
Tuesday, September 9, 2008 WOD
Complete the following for time:
5 laps
50 Burpee-Deadlifts (135 lbs)
4 laps
50 Handstand Pushups
3 laps
50 Pullups
2 laps
50 Waiter's Lunges (25 lunges with each arm) (Heaviest weight you can manage)
1 lap
50 Knees to Elbows
5 laps
50 Burpee-Deadlifts (135 lbs)
4 laps
50 Handstand Pushups
3 laps
50 Pullups
2 laps
50 Waiter's Lunges (25 lunges with each arm) (Heaviest weight you can manage)
1 lap
50 Knees to Elbows
Sunday, September 7, 2008
Monday, September 8 2008 WOD
"Lynne"
5 Rounds of the following (no time component):
Bodyweight Bench Press (max reps)
Pull-ups (max reps)
Post number of reps in each set to comments section.
--------------------
1 min Pushups on barbell
1 min Burpees
1 min Knees to Elbows
Post reps to comments.
5 Rounds of the following (no time component):
Bodyweight Bench Press (max reps)
Pull-ups (max reps)
Post number of reps in each set to comments section.
--------------------
1 min Pushups on barbell
1 min Burpees
1 min Knees to Elbows
Post reps to comments.
Friday, September 5, 2008
Saturday, September 6 WOD
"Meritorious"
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees
Thursday, September 4, 2008
Friday, September 5 WOD
We'll meet in the Crossfit room for warmup then head to the rooftop track for the workout! It's great weather outside, let's take advantage of it.
4 rounds for time:
400 meter run
30 kettlebell swings
waiters walk upstairs w/ kettlebell
We'll do some ab work with any time left over.
4 rounds for time:
400 meter run
30 kettlebell swings
waiters walk upstairs w/ kettlebell
We'll do some ab work with any time left over.
Wednesday, September 3, 2008
Thursday September 4, 2008 WOD
Warmup:
-practice hang power clean and push jerk.
Complete the following for time:
(21-18-15-12-9)
95 lb Deadlift
95 lb Hanging Power Clean
95 lb Front Squat
95 lb Push Jerk
Compare to July 28.
------------------------------------
1:00 Session...bring your swimsuit:
Complete the following for time:
50 Squats
200 meters of kicking only
50 Pushups
200 meters of arms only
25 Burpees
200 meter swim
-Possible underwater kettlebell drills after the excitement.
-practice hang power clean and push jerk.
Complete the following for time:
(21-18-15-12-9)
95 lb Deadlift
95 lb Hanging Power Clean
95 lb Front Squat
95 lb Push Jerk
Compare to July 28.
------------------------------------
1:00 Session...bring your swimsuit:
Complete the following for time:
50 Squats
200 meters of kicking only
50 Pushups
200 meters of arms only
25 Burpees
200 meter swim
-Possible underwater kettlebell drills after the excitement.
Tuesday, September 2, 2008
Wednesday, September 3, 2008 WOD
Warmups:
-Gymnastics and skill work
Workout:
"Progressive Overload At It's Finest"
Complete the following for time:
10 Pullups
10 Pushups
10 Situps
10 Squats
20 Pullups
20 Pushups
20 Situps
20 Squats
30 Pullups
30 Pushups
30 Situps
30 Squats
40 Pullups
40 Pushups
40 Situps
40 Squats
(This adds up to 100 reps for each exercise. Compare to your "Angie" time. Angie is 100 of each, but completing each one before moving on to the next. Fun stuff!)
-Gymnastics and skill work
Workout:
"Progressive Overload At It's Finest"
Complete the following for time:
10 Pullups
10 Pushups
10 Situps
10 Squats
20 Pullups
20 Pushups
20 Situps
20 Squats
30 Pullups
30 Pushups
30 Situps
30 Squats
40 Pullups
40 Pushups
40 Situps
40 Squats
(This adds up to 100 reps for each exercise. Compare to your "Angie" time. Angie is 100 of each, but completing each one before moving on to the next. Fun stuff!)
Monday, September 1, 2008
Tuesday, September 2, 2008 WOD
Warmup:
5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)
Workout: Push Press 3-3-3-3-3-3-3
(Compare results to Aug 4.)
5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)
Workout: Push Press 3-3-3-3-3-3-3
(Compare results to Aug 4.)
Subscribe to:
Posts (Atom)