-Pracice double unders and lifting technique---10 minute circuit.
Workout:
Complete the following for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge 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.
Sunday, October 12, 2008
Saturday, October 11, 2008
Saturday, October 11, 2008 WOD
Tabata Day!
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.
Squats
Push-ups
Box Jumps
KB Swings
-no rest between exercises.
-handstand and kipping pullup practice before the workout.
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.
Squats
Push-ups
Box Jumps
KB Swings
-no rest between exercises.
-handstand and kipping pullup practice before the workout.
Thursday, October 9, 2008
Friday, October 10, 2008 WOD
-We will be meeting at the CrossFit room...bring a towel or two and good shoes. Concrete is no fun while doing situps, the towels will be needed!
-Discussion of running technique.
Workout:
10 Pushups
10 Pushups
10 Situps
10 Squats
Run down steps (8 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.)
-Remaining time will be spent practicing running technique.
Wednesday, October 8, 2008
Thursday, October 9, 2008 WOD
Kyle's Classes:
-Rest Day!!! Thank the Lord...this is much needed. Pracice of kipping motion, Snatch Balance, Press Balance, High Hang Snatch, and standard Snatch. We might review a few other lifts as well and I will be picky on technique.
Kristy's Classes:
"Grace"
135 lb Clean and Jerk
30 reps for time
Video: Clean and Jerk technique
-Rest Day!!! Thank the Lord...this is much needed. Pracice of kipping motion, Snatch Balance, Press Balance, High Hang Snatch, and standard Snatch. We might review a few other lifts as well and I will be picky on technique.
Kristy's Classes:
"Grace"
135 lb Clean and Jerk
30 reps for time
Video: Clean and Jerk technique
Tuesday, October 7, 2008
Wednesday, October 8, 2008 WOD
Warmup: 5 Rounds
3 Barbell Snatch
2 Burpees
1 Handstand (hold for max time)
Here's a tasty morsel...
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
-post time to comments.
-------------------------
Grip strength work after workout.
3 Barbell Snatch
2 Burpees
1 Handstand (hold for max time)
Here's a tasty morsel...
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
-post time to comments.
-------------------------
Grip strength work after workout.
Monday, October 6, 2008
Tuesday, October 7, 2008 WOD
1.) Official CrossFit Warmup
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds), Overhead Squat, Sit-up, Back-extension, Pull-up, Dip
-practice the Overhead Squat and the Barbell Snatch.
Video: Snatch Balance
2.) Overhead Squat 3-3-3-3-3-3-3 reps
-If you finish and there is time left run as many laps as you can in the time available.
-Post loads to comments.
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds), Overhead Squat, Sit-up, Back-extension, Pull-up, Dip
-practice the Overhead Squat and the Barbell Snatch.
Video: Snatch Balance
Video: Pressing Snatch Balance
2.) Overhead Squat 3-3-3-3-3-3-3 reps
-If you finish and there is time left run as many laps as you can in the time available.
-Post loads to comments.
Sunday, October 5, 2008
Monday, October 6, 2008 WOD
Warmup:
-pracice clean, push-press, and overhead squat technique.
Workout:
As many rounds as possible in 20 min of:
5 Pullups
5 Pushups
5 Situps
5 Squats
-Goal is to do at least 20 rounds in 20 minutes. Post number of rounds to comments section.
-pracice clean, push-press, and overhead squat technique.
Workout:
As many rounds as possible in 20 min of:
5 Pullups
5 Pushups
5 Situps
5 Squats
-Goal is to do at least 20 rounds in 20 minutes. Post number of rounds to comments section.
Friday, October 3, 2008
Friday, October 3, 2008 WOD
Rooftop Workout!
Complete the following for time:
40 Weighted Squats
40 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
30 Weighted Squats
30 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
20 Weighted Squats
20 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
10 Weighted Squats
10 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
-chooses a dumbell no heavier than 40 lbs and hold it against your chest with both hands.
Complete the following for time:
40 Weighted Squats
40 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
30 Weighted Squats
30 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
20 Weighted Squats
20 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
10 Weighted Squats
10 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards
-chooses a dumbell no heavier than 40 lbs and hold it against your chest with both hands.
Wednesday, October 1, 2008
Thursday, October 2, 2008 WOD
Kyle's Classes:
-Rest Day or makeup session depending on how many times you have attended this week.
1:00 Class will be doing some freerunning.
--------------------------------------------
Kristy's Classes:
On the roof!
4 Rounds For Time:
400 m Run
30 KB Swings
KB Waiter's Walk (on stairs)
-Rest Day or makeup session depending on how many times you have attended this week.
1:00 Class will be doing some freerunning.
--------------------------------------------
Kristy's Classes:
On the roof!
4 Rounds For Time:
400 m Run
30 KB Swings
KB Waiter's Walk (on stairs)
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