5 Rounds for time:
95 lb Push Press 15 reps
400m Run
-----------------------
Advanced Session:
Four rounds, each for time of:
800 meter run
-Rest as needed between efforts.
Post times for each round to comments.
Monday, March 30, 2009
Monday, March 30, 2009 WOD
Regular Sessions:
Tabata Day
(20 seconds of work followed by 10 seconds of rest...8 rounds of each exercise, no rest in between exercises. Tabata score is least number of reps achieved per exercise.)
Pullups
Pushups
Situps
Squats*
-Double Under Challenge
*bottom to bottom squats if you want the challenge. This means holding the squat position during the rest period. Everyone else will be using a spot for the squats.
---------------------
Advanced Session:
Front Squat 3-3-3-3-3
post loads to comments.
3 Rounds after workout of...
10 Floor Wipers
10 KTE
10 Front Lunges
Tabata Day
(20 seconds of work followed by 10 seconds of rest...8 rounds of each exercise, no rest in between exercises. Tabata score is least number of reps achieved per exercise.)
Pullups
Pushups
Situps
Squats*
-Double Under Challenge
*bottom to bottom squats if you want the challenge. This means holding the squat position during the rest period. Everyone else will be using a spot for the squats.
---------------------
Advanced Session:
Front Squat 3-3-3-3-3
post loads to comments.
3 Rounds after workout of...
10 Floor Wipers
10 KTE
10 Front Lunges
Friday, March 27, 2009
Saturday, March 28, 2009 WOD
Advanced Session (10:00am):
"Muscle-Up Karen"
150 Wall Ball Tosses for time
(5 Muscle-Ups for each rest)
------------------------------
Regular Session (11:00am):
50 Barbell Thrusters
10 Pushups
3 Laps
40 Barbell Thrusters
20 Pushups
6 Laps
30 Barbell Thrusters
30 Pushups
9 Laps
20 Barbell Thrusters
40 Pushups
12 Laps
10 Barbell Thrusters
50 Pushups
"Muscle-Up Karen"
150 Wall Ball Tosses for time
(5 Muscle-Ups for each rest)
------------------------------
Regular Session (11:00am):
50 Barbell Thrusters
10 Pushups
3 Laps
40 Barbell Thrusters
20 Pushups
6 Laps
30 Barbell Thrusters
30 Pushups
9 Laps
20 Barbell Thrusters
40 Pushups
12 Laps
10 Barbell Thrusters
50 Pushups
Friday, March 27, 2009 WOD
Workout:
21-18-15-12-9-6-3 reps of the following for time:
95 lb Overhead Squat
L-pull ups
Knees to elbows
compare to November 19, 2008
21-18-15-12-9-6-3 reps of the following for time:
95 lb Overhead Squat
L-pull ups
Knees to elbows
compare to November 19, 2008
Wednesday, March 25, 2009
Thursday, March 26, 2009 WOD
150 KB Swings for time!
(each time you stop to rest you must do 20 KB Thrusters)
-American Swing if capable!
-guys use 55 lbs, girls use 35 lbs.
(each time you stop to rest you must do 20 KB Thrusters)
-American Swing if capable!
-guys use 55 lbs, girls use 35 lbs.
Wednesday, March 25, 2009 WOD
Gymnastics Warmup ~10 min
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Burpees 10 reps
Walking Lunges 10 reps
1 lap
---------------
Ab Circuit
---------------
Aquatics Session:
30 min continuous swim...post total number of lengths completed!
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Burpees 10 reps
Walking Lunges 10 reps
1 lap
---------------
Ab Circuit
---------------
Aquatics Session:
30 min continuous swim...post total number of lengths completed!
Monday, March 23, 2009
Tuesday, March 24, 2009 WOD
-Overhead Squat practice
"Angie"
Complete for time:
100 Pullups
100 Pushups
100 Situps
100 Squats
-complete each exercise before moving on to the next.
"Angie"
Complete for time:
100 Pullups
100 Pushups
100 Situps
100 Squats
-complete each exercise before moving on to the next.
Monday, March 23, 2009 WOD
"Grace"
135 lb Clean and Jerk
30 reps for time
-full squat cleans today!
------------------
Once finished...
200m run/25 situps...at least 4 rounds.
135 lb Clean and Jerk
30 reps for time
-full squat cleans today!
------------------
Once finished...
200m run/25 situps...at least 4 rounds.
Saturday, March 21, 2009
Saturday, March 21, 2009 WOD
Max rounds in 30 min of:
5 HSPU
10 Pullups
15 KTE
20 Waiter's Lunge/Overhead Lunge
5 HSPU
10 Pullups
15 KTE
20 Waiter's Lunge/Overhead Lunge
Thursday, March 19, 2009
Friday, March 20, 2009 WOD
More "Fran" preparation.
Advanced atheletes use 135 lbs...
Max rounds in 30 min:
95 lb Thruster, 10 reps
Pullups, 20 reps
Run 1 Lap around building
------------------
Advanced class does "J.T."
Advanced atheletes use 135 lbs...
Max rounds in 30 min:
95 lb Thruster, 10 reps
Pullups, 20 reps
Run 1 Lap around building
------------------
Advanced class does "J.T."
Wednesday, March 18, 2009
Thursday, March 18, 2009 WOD
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
-Total of 150 pushups, situps, and squats...and a heck of a lot of stairs.
Compare to January 8, 2009 WOD
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
-Total of 150 pushups, situps, and squats...and a heck of a lot of stairs.
Compare to January 8, 2009 WOD
Wednesday, March 18, 2009 WOD
"Murph"
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 a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments section
---------------------------------
As many rounds as possible in 30 min:
120m swim
10 get ups
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 a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments section
---------------------------------
As many rounds as possible in 30 min:
120m swim
10 get ups
Monday, March 16, 2009
Monday, March 16, 2009 WOD
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Friday, March 13, 2009
Saturday, March 13, 2009 WOD
Pullup Bars are here!!! Come in and help us break them in.
Advanced Session:
"Fran"
(21-15-9)
95 lb Thrusters
Pullups
(As soon you complete final round of pullups begin your 5K run or row.)
-Ab Circuit
----------------------------------------
Regular Session:
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
-Ab Circuit
Advanced Session:
"Fran"
(21-15-9)
95 lb Thrusters
Pullups
(As soon you complete final round of pullups begin your 5K run or row.)
-Ab Circuit
----------------------------------------
Regular Session:
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
-Ab Circuit
Wednesday, March 11, 2009
Thursday, March 12, 2009 WOD
Front Squat 10-10-10-10-10
------------------------------
20 Lunges and 20 pushups after each set.
Compare to December 10, 2008.
------------------------------
20 Lunges and 20 pushups after each set.
Compare to December 10, 2008.
Wednesday, March 11, 2009 WOD
50 Situps
50 Double Unders
50 Situps
50 Walking Lunges
50 Situps
50 Burpees
50 Situps
Compare to December 31, 2008.
Double-Unders in workout do not count towards 100 days of Double-Unders!
------------------------------
Aquatics Session
3 Sets of 8 Rounds:
50m Sprint for 1 min (choose any stroke)
Rest during remaining time
(Total distance is 1200m)
50 Double Unders
50 Situps
50 Walking Lunges
50 Situps
50 Burpees
50 Situps
Compare to December 31, 2008.
Double-Unders in workout do not count towards 100 days of Double-Unders!
------------------------------
Aquatics Session
3 Sets of 8 Rounds:
50m Sprint for 1 min (choose any stroke)
Rest during remaining time
(Total distance is 1200m)
Monday, March 9, 2009
Tuesday, March 10, 2009 WOD
"Lynne"
5 Rounds:
Bodyweight Bench Press (max reps)
Pullups (max reps)
------------------
L-Sit/KTE
5 Rounds:
Bodyweight Bench Press (max reps)
Pullups (max reps)
------------------
L-Sit/KTE
Monday, March 9, 2009 WOD
Run or Row 5k for time.
Post today's time and previous time to comments.
Compare to Thursday, February 12, 2009.
Post today's time and previous time to comments.
Compare to Thursday, February 12, 2009.
Friday, March 6, 2009
Saturday, March 7, 2009 WOD
Advanced Class:
Deadlift 1-1-1-1-1-1-1
-stay for the 11:00 session if you have time.
-----------------------------
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Deadlift 1-1-1-1-1-1-1
-stay for the 11:00 session if you have time.
-----------------------------
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Friday, March 6, 2009 WOD
Warmup: 3 rounds
7 Double Unders
1 Legless rope ascent (15 ft)
7 Bar Rotations
1 Legless rope ascent (15 ft)
--------------------------
Max Rounds in 20 min of:
10 Pushups
15 Situps
20 Squats
Waiter Carry Up Steps (end on third floor)
Waiter Carry Down Steps
Compare to August 1, 2008 WOD.
(Choose 15-45 lbs for the Waiter Carry. Post amount of weight used and time to the comments section. Change hands each round for the waiter carry.)
7 Double Unders
1 Legless rope ascent (15 ft)
7 Bar Rotations
1 Legless rope ascent (15 ft)
--------------------------
Max Rounds in 20 min of:
10 Pushups
15 Situps
20 Squats
Waiter Carry Up Steps (end on third floor)
Waiter Carry Down Steps
Compare to August 1, 2008 WOD.
(Choose 15-45 lbs for the Waiter Carry. Post amount of weight used and time to the comments section. Change hands each round for the waiter carry.)
Wednesday, March 4, 2009
Thursday, March 4, 2009 WOD
"Rooftop Workout"
1 lap
10 pushups
2 laps
20 pushups
3 laps
30 pushups
4 laps
40 pushups
5 laps
50 pushups
4 laps
40 pushups
3 laps
30 pushups
2 laps
20 pushups
1 laps
10 pushups
1 lap
10 pushups
2 laps
20 pushups
3 laps
30 pushups
4 laps
40 pushups
5 laps
50 pushups
4 laps
40 pushups
3 laps
30 pushups
2 laps
20 pushups
1 laps
10 pushups
Tuesday, March 3, 2009
Wednesday, March 4, 2009 WOD
(21-15-9)
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps
compare to August 20, 2008
post time to comments.
-----------------------------
Advanced Session...
"Heather's Birthday Workout"
29 Front Squat 135 lbs
400 m Row or Run
-----
29 HSPU
400 m
-----
29 Hang Squat Clean 135 lbs
400 m
-----
29 Front Squat 95 lbs
400 m
-----
29 HSPU
400 m
-----
29 Hang Squat Clean 95 lbs
400m
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps
compare to August 20, 2008
post time to comments.
-----------------------------
Advanced Session...
"Heather's Birthday Workout"
29 Front Squat 135 lbs
400 m Row or Run
-----
29 HSPU
400 m
-----
29 Hang Squat Clean 135 lbs
400 m
-----
29 Front Squat 95 lbs
400 m
-----
29 HSPU
400 m
-----
29 Hang Squat Clean 95 lbs
400m
Monday, March 2, 2009
Tuesday, March 3, 2009 WOD
Warmup: 3 Rounds
5 HSPU
10 Situps
15 Squats
-------------------------
Military Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
5 HSPU
10 Situps
15 Squats
-------------------------
Military Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Monday, March 2, 2009 WOD
-Handstands/gymnastics warmup
Max rounds in 20 min:
10 DB Clean and Press
10 DB Waiter Lunge
10 HSPU
Post weight used and time to comments
Max rounds in 20 min:
10 DB Clean and Press
10 DB Waiter Lunge
10 HSPU
Post weight used and time to comments
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