Monday, September 21, 2009
Fight Gone Bad IV Update!
FGB IV will take place at Luke's Locker on 7th St at 9am. Call or email me if you have any questions.
Monday, September 21, 2009 WOD
1. Weighted Pullups
-Use 20 min to find out single rep max.
Post weight to comments
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2. 5 rounds for time:
5 Power Cleans 185 lbs
20 Double Unders
Post times to comments.
-Use 20 min to find out single rep max.
Post weight to comments
---------------------------
2. 5 rounds for time:
5 Power Cleans 185 lbs
20 Double Unders
Post times to comments.
Friday, September 18, 2009
Saturday, September 19, 2009 WOD
10:00 Advanced Session:
Spend 20 min to find your max weight on a down/back farmer carry. Then...
100 HSPU for time
10 Pullups for each rest
Post time and total number of pullups
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11:00 Regular Session:
150 KB Swings for time
5 laps for each rest
Post time and total number of laps
Spend 20 min to find your max weight on a down/back farmer carry. Then...
100 HSPU for time
10 Pullups for each rest
Post time and total number of pullups
----------------------------------
11:00 Regular Session:
150 KB Swings for time
5 laps for each rest
Post time and total number of laps
Wednesday, September 16, 2009
Thursday, September 17, 2009 WOD
5 Rounds for time:
95 lb Push Press 15 reps
400m Run
Post time to comments
Compare to March 31, 2009.
-you may row instead of running.
95 lb Push Press 15 reps
400m Run
Post time to comments
Compare to March 31, 2009.
-you may row instead of running.
Schedule Update!
No more 2:00pm advanced sessions effective immediately! Schedule conflicts has forced most participants of this class to start attending other sessions. If there is a demand for this class then I will gladly bring it back. If anyone has any questions feel free to contact me.
Wednesday, September 16, 2009 WOD
(21-15-9)
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps
Post time to comments.
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps
Post time to comments.
Tuesday, September 15, 2009
Tuesday, September 15, 2009 WOD
"Fight Gone Bad!"
Three rounds of:
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)
(In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.)
Add your points and post them to comments.
Three rounds of:
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)
(In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.)
Add your points and post them to comments.
Monday, September 14, 2009
Monday, September 14, 2009 WOD
30 Muscle-Ups for time
(or 120 dips/120 pullups)
Post method and time to comments
(or 120 dips/120 pullups)
Post method and time to comments
Friday, September 11, 2009
Saturday, September 12, 2009 WOD
10:00 Advanced Session:
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.
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11:00 Regular Session:
Max rounds in 20 min:
10 Pushups
10 Plyometric Squats
10 Situps
Post rounds to comments
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.
--------------------------
11:00 Regular Session:
Max rounds in 20 min:
10 Pushups
10 Plyometric Squats
10 Situps
Post rounds to comments
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