10:00 Advanced Session:
Max rounds in 20 min:
5 Power Snatch (155 lbs)
10 KB Swings
15 Pullups
Post loads and weight used to comments
------------------------------
11:00 Regular Session:
Rooftop Workout!
Max rounds in 20 min:
10 Hang Squat Clean and Press*
10 Dumbbell Swings
Run 3 laps
Post rounds and weight used to comments
*(Guys use 25-75 lbs/girls use 15-55 lbs
Friday, July 31, 2009
Friday, July 31, 2009 WOD
2009 CrossFit Games Deadlift Workout:
(1 Deadlift every 30 seconds. Increase the weight by 10 lbs and continue until failure. Post the final weight you manage to lift.)
Advanced:
Men's first lift = 315 lbs
Women's first lift = 185 lbs
Intermediate:
Men's first lift = 225 lbs
Women's first lift = 115 lbs
Beginner:
Men's first lift = 155 lbs
Women's first lift = 85 lbs
(1 Deadlift every 30 seconds. Increase the weight by 10 lbs and continue until failure. Post the final weight you manage to lift.)
Advanced:
Men's first lift = 315 lbs
Women's first lift = 185 lbs
Intermediate:
Men's first lift = 225 lbs
Women's first lift = 115 lbs
Beginner:
Men's first lift = 155 lbs
Women's first lift = 85 lbs
Wednesday, July 29, 2009
Thursday, July 30, 2009 WOD
5 Rounds for time:
Overhead Squat (max reps with 75% of bodyweight)
15 KTE
3 laps
Post time, weight used, and total reps achieved on OHS
Overhead Squat (max reps with 75% of bodyweight)
15 KTE
3 laps
Post time, weight used, and total reps achieved on OHS
Tuesday, July 28, 2009
Wednesday, July 29, 2009 WOD
9:00am Session:
5 Rounds for time:
5 Deadlift
10 Burpees
Post weight and time to comments
-----------------------
Regular Sessions:
Squat Clean 1-1-1-1-1-1-1
Post loads to comments
5 Rounds for time:
5 Deadlift
10 Burpees
Post weight and time to comments
-----------------------
Regular Sessions:
Squat Clean 1-1-1-1-1-1-1
Post loads to comments
Monday, July 27, 2009
Tuesday, July 27, 2009 WOD
Tuesday 5:45 pm session begins today!!!
Happy Birthday Jason!
5 Rounds for time:
34 Push Press
34 Box Jumps
Run Up/Down Stairs
Post weight and rounds to comments
Happy Birthday Jason!
5 Rounds for time:
34 Push Press
34 Box Jumps
Run Up/Down Stairs
Post weight and rounds to comments
Sunday, July 26, 2009
Monday, July 27, 2009 WOD
-Be sure and congratulate Ashley on her CrossFit certification!
"Barbara"
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
Post time to comments
"Barbara"
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
Post time to comments
Friday, July 24, 2009
Saturday, July 25, 2009 WOD
10:00 Advanced Session:
After 5 warmup sets...
Deadlift 1-1-1-1-1-1-1
Post loads to comments
--------------------------
11:00 Free Session:
(10-9-8-7-6-5-4-3-2-1 reps)
KB Swings
Stair run
1 lap on rooftop track
Post time to comments
After 5 warmup sets...
Deadlift 1-1-1-1-1-1-1
Post loads to comments
--------------------------
11:00 Free Session:
(10-9-8-7-6-5-4-3-2-1 reps)
KB Swings
Stair run
1 lap on rooftop track
Post time to comments
Thursday, July 23, 2009
Friday, July 24, 2009 WOD
"The King"
Max rounds in 30 min:
185 lb Floor to Overhead 5 reps
Pullups 10 reps
Walking Lunge 15 reps
(scale the weight accordingly)
Post time and weight to comments
Wednesday, July 22, 2009
Tuesday, July 21, 2009
Wednesday, July 22, 2009 WOD
No Aquatics Sessions Today!!!
Front Squats 21 reps
Run 400m
Front Squats 15 reps
Run 800m
Front Squats 9 reps
Run 400m
(adds up to 45 front squats and a 1-mile run. Use 135-225 lbs...scale as needed.)
Post time and weight to comments
Front Squats 21 reps
Run 400m
Front Squats 15 reps
Run 800m
Front Squats 9 reps
Run 400m
(adds up to 45 front squats and a 1-mile run. Use 135-225 lbs...scale as needed.)
Post time and weight to comments
Monday, July 20, 2009
Tuesday, July 21, 2009 WOD
Max rounds in 20 min:
*Bodyweight Bench Press 10 reps
30' Rope Climb
Post number of rounds completed to comments
*(Floor Press may be substituted if class is too large)
------------------------------------------------------
More Fun...possible Tabata
Rolling Burpees
KTE
Turkish Get-Ups
*Bodyweight Bench Press 10 reps
30' Rope Climb
Post number of rounds completed to comments
*(Floor Press may be substituted if class is too large)
------------------------------------------------------
More Fun...possible Tabata
Rolling Burpees
KTE
Turkish Get-Ups
Sunday, July 19, 2009
Monday, July 20, 2009 WOD
Today's workout was the final event in this year's CrossFit Games. Enjoy!
Complete for time:
15 barbells cleans (155/100lbs)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups*
30 push presses (40/25)
30 double-unders
15 thrusters (135/95)
30 pull-ups
30 burpees
Overhead walking lunges (45/25)
Post time to comments
*(women do 10 muscle-ups)
Complete for time:
15 barbells cleans (155/100lbs)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups*
30 push presses (40/25)
30 double-unders
15 thrusters (135/95)
30 pull-ups
30 burpees
Overhead walking lunges (45/25)
Post time to comments
*(women do 10 muscle-ups)
Friday, July 17, 2009
Friday, July 17, 2009 WOD
(21-18-15-12-9-6-3 reps)
Hanging Power Clean
HSPU
KTE
post time and weight used to comments
(recommended weight is at least 135 lbs/men...95 lbs/women.)
----------------------
more fun after wod!
Hanging Power Clean
HSPU
KTE
post time and weight used to comments
(recommended weight is at least 135 lbs/men...95 lbs/women.)
----------------------
more fun after wod!
Wednesday, July 15, 2009
Thursday, July 16, 2009 WOD
For Time:
Wall Ball Toss 40
Run 3 laps
Wall Ball Toss 30
Run 6 laps
Wall Ball Toss 20
Run 9 laps
Wall Ball Toss 10
Run 12 laps
Post time to comments
(Workout adds up to 100 Wall Ball Shots and a 1-mile run)
Wall Ball Toss 40
Run 3 laps
Wall Ball Toss 30
Run 6 laps
Wall Ball Toss 20
Run 9 laps
Wall Ball Toss 10
Run 12 laps
Post time to comments
(Workout adds up to 100 Wall Ball Shots and a 1-mile run)
Tuesday, July 14, 2009
Wednesday, July 15, 2009 WOD
9:00am Beginner Session:
5 rounds for time:
5 KB press (each arm)
10 SDHP
15 KB swings
3 laps around track
-----------------------
Regular Sessions:
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
Post time to comments
-----------------------
Aquatics Session in the Big Pool!
5 rounds for time:
5 KB press (each arm)
10 SDHP
15 KB swings
3 laps around track
-----------------------
Regular Sessions:
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
Post time to comments
-----------------------
Aquatics Session in the Big Pool!
Monday, July 13, 2009
Tuesday, July 14, 2009 WOD
100 Pullups for time
(A drop from the bar earns you 10 burpees immediately.)
post your time and total burpees to comments
(A drop from the bar earns you 10 burpees immediately.)
post your time and total burpees to comments
Sunday, July 12, 2009
Monday, July13, 2009 WOD
-1000m Row/Run
-3x Max rep HSPU (Rest 2 min between each attempt)
Tabata Deadlift
-20 seconds on/10 seconds off for 8 rounds. Your score is measured by the total number of reps achieved. I will make sure you choose a sensible weight and that your form looks good. Going the least bit too heavy will lead to serious regret.
(Goal with 315 lbs is over 50 reps)
(Goal with 225 lbs is over 100 reps)
Tabata Pushups
Post total number of reps achieved to comments.
Friday, July 10, 2009
Saturday, July 11, 2009 WOD
10:00 Advanced Session:
OHS 3-3-3-3-3
"The Volkswagen"
(21-15-9)
Bodyweight Bench Press
Pullups
post time and loads to comments
--------------------------------------
11:00 Regular Session:
Parner Session!
3 Rounds for time:
3 laps on rooftop track
100 Barbell Thrusters
100 Situps
post time to comments
OHS 3-3-3-3-3
"The Volkswagen"
(21-15-9)
Bodyweight Bench Press
Pullups
post time and loads to comments
--------------------------------------
11:00 Regular Session:
Parner Session!
3 Rounds for time:
3 laps on rooftop track
100 Barbell Thrusters
100 Situps
post time to comments
Friday, July 10, 2009 WOD
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
OR
"Mary"
Max rounds in 20 min:
5 HSPU
10 One-legged squats (alternating)
15 Pullups
Choose one and go crazy. Post rounds completed to comments.
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
OR
"Mary"
Max rounds in 20 min:
5 HSPU
10 One-legged squats (alternating)
15 Pullups
Choose one and go crazy. Post rounds completed to comments.
Wednesday, July 8, 2009
Tuesday, July 7, 2009
Wednesday, July 8, 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
Compare to March 16, 2009 WOD
-----------------------------------
Aquatics Session!
5 Rounds for time:
200m Swim
50 Squats
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
Compare to March 16, 2009 WOD
-----------------------------------
Aquatics Session!
5 Rounds for time:
200m Swim
50 Squats
post time to comments
Monday, July 6, 2009
Tuesday, July 7, 2009 WOD
5 Rounds for time of:
225 lb Deadlift 10 reps
Farmer Carry
3 laps on track
(Farmer Carry is down and back with your deadlift bar. If the bar is dropped you must do 10 burpees. Advanced individuals can go heavier.)
225 lb Deadlift 10 reps
Farmer Carry
3 laps on track
(Farmer Carry is down and back with your deadlift bar. If the bar is dropped you must do 10 burpees. Advanced individuals can go heavier.)
Sunday, July 5, 2009
Monday, July 6, 2009 WOD
(Since we did not have a workout on July 4, the following is in remembrance of our troops and our country's independence.)
"Josh"
For time:
95 lb Overhead Squat, 21 reps
42 Pullups
95 lb Overhead Squat, 15 reps
30 Pullups
95 lb Overhead Squat, 9 reps
18 Pullups
-------------------------------------
Advanced Session:
10-9-8-7-6-5-4-3-2-1 reps for time
Power Clean (75% of bodyweight)
Bodyweight Bench Press
"Josh"
For time:
95 lb Overhead Squat, 21 reps
42 Pullups
95 lb Overhead Squat, 15 reps
30 Pullups
95 lb Overhead Squat, 9 reps
18 Pullups
-------------------------------------
Advanced Session:
10-9-8-7-6-5-4-3-2-1 reps for time
Power Clean (75% of bodyweight)
Bodyweight Bench Press
Friday, July 3, 2009
Friday, July 3, 2009 WOD
Complete the following for time:
50 HSPU
10 Burpees
50 Power Clean (135/95)
10 Burpees
50 Deadlifts (135/95)
10 Burpees
50 Pullups
10 Burpees
50 Double Unders
10 Burpees
post time and total burpees to comments
(Advanced may use heavier weight)
50 HSPU
10 Burpees
50 Power Clean (135/95)
10 Burpees
50 Deadlifts (135/95)
10 Burpees
50 Pullups
10 Burpees
50 Double Unders
10 Burpees
post time and total burpees to comments
(Advanced may use heavier weight)
Thursday, July 2, 2009
No Saturday Classes!
No classes this Saturday! We will have classes tomorrow (Friday). I will post the workout tomorrow morning around 10 am. Be prepared to work hard and have a great time.
--KB
Wednesday, July 1, 2009
Thursday, July 2, 2009 WOD
Today is a two-for-one special!
Enjoy.
Clean 1-1-1-1-1 reps
post loads to comments
(21-15-9)
Wall Ball Shots
KB Swing
Double Unders
post time to comments
Enjoy.
Clean 1-1-1-1-1 reps
post loads to comments
(21-15-9)
Wall Ball Shots
KB Swing
Double Unders
post time to comments
Wednesday, July 1, 2009 WOD
-Gymnastics Warmup
Workout:
5 Rounds for time:
400m Run
20 KTE
post time to comments
-stretch after the workout for 10 min
-------------------------------
Aquatics Session:
1-mile relay
-------------------------------
Advanced Session:
Front Squat 3-3-3-3-3-3
then...
100 Pullups for time
post front squat loads and pullup times to comments
Workout:
5 Rounds for time:
400m Run
20 KTE
post time to comments
-stretch after the workout for 10 min
-------------------------------
Aquatics Session:
1-mile relay
-------------------------------
Advanced Session:
Front Squat 3-3-3-3-3-3
then...
100 Pullups for time
post front squat loads and pullup times to comments
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