Power Clean to Anyway Overhead 1-1-1-1-1-1-1
Post loads and methods to comments
Monday, November 30, 2009
Sunday, November 29, 2009
Monday, November 29, 2009 WOD
Warmup:
3 Rounds:
5 Rolling Burpees
10 Pushups
15 Walking Lunges
-Practice Overhead Squats
----------------------------
Workout:
"Nancy"
5 rounds for time:
400m Run
15 OHS (95/65 lbs)
Post time to comments
3 Rounds:
5 Rolling Burpees
10 Pushups
15 Walking Lunges
-Practice Overhead Squats
----------------------------
Workout:
"Nancy"
5 rounds for time:
400m Run
15 OHS (95/65 lbs)
Post time to comments
Friday, November 27, 2009
Saturday, November 28, 2009 WOD
10:00 Advanced:
5 Rounds for time:
5 Right Leg Deadlift (135 lbs)
5 Left Leg Deadlift (135 lbs)
10 True HSPU
Post time to comments
-For Single Leg Deadlift, use 135, 95, 65, or bar.
-Strict and controlled movement.
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11:00 Regular Session:
100 Pullups for time
(30 Situps for each rest)
Post time and number of situps to comments
5 Rounds for time:
5 Right Leg Deadlift (135 lbs)
5 Left Leg Deadlift (135 lbs)
10 True HSPU
Post time to comments
-For Single Leg Deadlift, use 135, 95, 65, or bar.
-Strict and controlled movement.
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11:00 Regular Session:
100 Pullups for time
(30 Situps for each rest)
Post time and number of situps to comments
Friday, November 27, 2009 WOD
Radioshack Hill!
"Turkey-Burner"
5 Rounds for time:
50 Squats
Uphill Sprint
30 Double-Unders
Scaling will be optional
(Tabata Box Jumps after the wod...possibly)
Post time to comments
"Turkey-Burner"
5 Rounds for time:
50 Squats
Uphill Sprint
30 Double-Unders
Scaling will be optional
(Tabata Box Jumps after the wod...possibly)
Post time to comments
Wednesday, November 25, 2009
Wednesday, November 25, 2009 WOD
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Squat Clean (135 lbs)
Post time to comments
3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Squat Clean (135 lbs)
Post time to comments
Monday, November 23, 2009
Monday, November 23, 2009 WOD
Dead Hang Pullups
(5 sets of max reps)
Post total number to comments
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Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders
Post rounds to comments
(5 sets of max reps)
Post total number to comments
----------------------------------
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders
Post rounds to comments
Friday, November 20, 2009
Saturday, November 21, 2009 WOD
10:00 Advanced Session:
-Muscle-Up Practice
(21-15-9)
One Arm (right) DB Thrusters 50 lbs
One Arm (left) DB Thrusters 50 lbs
Pull Ups
Post times to comments.
---------------------------
11:00 Regular Session:
Rooftop Fun...
Max rounds in 20 min:
5 Getups
Single Lap Farmer Carry (heavy db's)
(each rest on farmer carry earns you 10 burpees after wod)
Post weight and total rounds to comments
-Muscle-Up Practice
(21-15-9)
One Arm (right) DB Thrusters 50 lbs
One Arm (left) DB Thrusters 50 lbs
Pull Ups
Post times to comments.
---------------------------
11:00 Regular Session:
Rooftop Fun...
Max rounds in 20 min:
5 Getups
Single Lap Farmer Carry (heavy db's)
(each rest on farmer carry earns you 10 burpees after wod)
Post weight and total rounds to comments
Thursday, November 19, 2009
Friday, November 20, 2009 WOD
On the minute!
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*Every failure earns you 5 dead-hang pullups after wod.
Post weight and number of pullups to comments.
Compare to October 13, 2009 WOD.
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-Team KTE competition!
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*Every failure earns you 5 dead-hang pullups after wod.
Post weight and number of pullups to comments.
Compare to October 13, 2009 WOD.
----------------------------------------
-Team KTE competition!
Wednesday, November 18, 2009
Thursday, November 19, 2009 WOD
150 Pushups for time
(Run up stairs x 2 for each rest)
Post time to comments
(Run up stairs x 2 for each rest)
Post time to comments
Tuesday, November 17, 2009
Wednesday, November 18, 2009 WOD
Warmup:
Official CrossFit Warmup
Workout:
Run 5k
Post time to comments
(10 min of stretching after the run)
Official CrossFit Warmup
Workout:
Run 5k
Post time to comments
(10 min of stretching after the run)
Monday, November 16, 2009
Tuesday, November 17, 2009 WOD
Bench Press 5-5-5-5-5
------------------------
For time:
(21-18-15-12-9-6-3)
35 lb. Dumbbell burpee/hang squat clean/thruster
Pull-ups
(The dumbbell burpee/hang squat clean/thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.)
Post time to comments.
------------------------
For time:
(21-18-15-12-9-6-3)
35 lb. Dumbbell burpee/hang squat clean/thruster
Pull-ups
(The dumbbell burpee/hang squat clean/thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.)
Post time to comments.
Sunday, November 15, 2009
Monday, November 16, 2009 WOD
It's Mark Flores' Birthday Workout! Celebrate while suffering!
Complete for time:
30 Burpees
1 L-Rope Climb
30 HSPU
1 L-Rope Climb
30 Weighted Pullups (50 lbs)
1 L-Rope Climb
30 Deadlifts (315 lbs)
1 L-Rope Climb
Post time to comments
Complete for time:
30 Burpees
1 L-Rope Climb
30 HSPU
1 L-Rope Climb
30 Weighted Pullups (50 lbs)
1 L-Rope Climb
30 Deadlifts (315 lbs)
1 L-Rope Climb
Post time to comments
Friday, November 13, 2009
Saturday, November 14, 2009 WOD
10:00 Advanced Session:
How many times can you take 185 pounds from ground to overhead in 10 minutes?
Post method, object, and reps to comments.
---------------------------------------------------
11:00 Regular Session:
Max in 20 min:
10 Burpees
10 Pullups
10 KTE (beginners do situps)
Post rounds to comments
How many times can you take 185 pounds from ground to overhead in 10 minutes?
Post method, object, and reps to comments.
---------------------------------------------------
11:00 Regular Session:
Max in 20 min:
10 Burpees
10 Pullups
10 KTE (beginners do situps)
Post rounds to comments
Thursday, November 12, 2009
Friday, November 13, 2009 WOD
"Totes Magotes"
(Partner Session! Find a buddy and go nuts.)
Complete for time with a partner:
100 HSPU
100 L-Pullups
100 Thrusters
100 Burpees
Post time and weight used on Thrusters to comments.
-Spot your partner on the HSPU and L-Pullups. Advanced individuals do HSPU freestanding and spot your partner's legs.
Wednesday, November 11, 2009
Thursday, November 12, 2009 WOD
Wednesday, November 11, 2009 WOD
Warmup:
10 Push Jerk
10 Overhead Squats (facing wall)
10 Pullups
Samsom Stretch (10 sec hold/2x each side)
-----------------
4 Rounds of:
800m Run
(rest as needed between efforts.)
Post time for each attempt to comments
10 Push Jerk
10 Overhead Squats (facing wall)
10 Pullups
Samsom Stretch (10 sec hold/2x each side)
-----------------
4 Rounds of:
800m Run
(rest as needed between efforts.)
Post time for each attempt to comments
Monday, November 9, 2009
Tuesday, November 10, 2009 WOD
Warmup:
-Practice Power Snatch and Full Squat Snatch
Workout:
Max rounds in 20 min:
155 lb Push Press 5 reps
50 lb Weighted Pullups 5 reps
Post rounds to comments
-10 minutes of mandatory stretching/foam roller work after wod.
-Practice Power Snatch and Full Squat Snatch
Workout:
Max rounds in 20 min:
155 lb Push Press 5 reps
50 lb Weighted Pullups 5 reps
Post rounds to comments
-10 minutes of mandatory stretching/foam roller work after wod.
Sunday, November 8, 2009
Monday, November 9, 2009 WOD
Get ready...
Warmup:
3 Rounds
HSPU max reps
Burpee-Broad Jump 8 reps (6 ft jump is ideal)
---Practice Full Squat Clean---
Workout:
"Elizabeth"
(21-15-9)
Clean 135 lbs*
Ring Dips
Post time to comments
*(Full squat clean is required)
Warmup:
3 Rounds
HSPU max reps
Burpee-Broad Jump 8 reps (6 ft jump is ideal)
---Practice Full Squat Clean---
Workout:
"Elizabeth"
(21-15-9)
Clean 135 lbs*
Ring Dips
Post time to comments
*(Full squat clean is required)
Saturday, November 7, 2009
Saturday, November 7, 2009 WOD
10:00 Advanced Session:
Warmup/Strength:
5 Mil Press
10 Ring Dips
15 True Pushups
Workout:
3 Rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups
Post times to comments.
10-15 min of yoga/stretching after WOD.
--------------------------
11:00 Regular Session:
Tabata Day!
(20 sec on/10 sec off for 8 rounds)
Warmup/Strength:
5 Mil Press
10 Ring Dips
15 True Pushups
Workout:
3 Rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups
Post times to comments.
10-15 min of yoga/stretching after WOD.
--------------------------
11:00 Regular Session:
Tabata Day!
(20 sec on/10 sec off for 8 rounds)
Thursday, November 5, 2009
Friday, November 6, 2009 WOD
For time:
50 Power Cleans (155 lbs)
50 HSPU
50 Pullups
50 Overhead Lunge (45 lb plate)
50 KTE
50 Double Unders
Post time to comments
50 Power Cleans (155 lbs)
50 HSPU
50 Pullups
50 Overhead Lunge (45 lb plate)
50 KTE
50 Double Unders
Post time to comments
Wednesday, November 4, 2009
Thursday, November 5, 2009 WOD
Makeup Session!
-If you missed a workout this week now is your chance.
Otherwise, here is your endurance session:
Choose one, and do all out max effort...
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10
Post method and time to comments
-If you missed a workout this week now is your chance.
Otherwise, here is your endurance session:
Choose one, and do all out max effort...
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10
Post method and time to comments
Tuesday, November 3, 2009
Wednesday, November 4, 2009 WOD
Deadlift 5-5-5
Military Press 5-5-5
"Helen"
3 Rounds for time:
Run 400m
21 KB Swing 1.5 pood
12 Pullups
Post time to comments
Military Press 5-5-5
"Helen"
3 Rounds for time:
Run 400m
21 KB Swing 1.5 pood
12 Pullups
Post time to comments
Monday, November 2, 2009
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