Eight Tabata Rounds!
(20 seconds of work followed by 10 seconds of rest.)
Squats
Press
Overhead Squats (pvc bar only)
Push Press
Med Ball Cleans
Friday, October 31, 2008
Thursday, October 30, 2008
Friday, October 31, 2008 WOD
Halloween Workout!
Don't forget we now meet in room 1 which is downstairs. Ask the front desk and they will point you in the right direction.
Check out this Halloween Workout.
Quite possibly the funniest thing I have ever seen. Looks so tough! Gotta love those pumpkin curls--and who needs kettlebells when you have pumpkins. Enjoy.
So here is the real Halloween Workout, for time...
10 Pullups
10 Pushups
10 Situps
10 Squats
5 laps around rooftop track
20 Pullups
20 Pushups
20 Situps
20 Squats
4 laps around rooftop track
30 Pullups
30 Pushups
30 Situps
30 Squats
3 laps around rooftop track
40 Pullups
40 Pushups
40 Situps
40 Squats
2 laps around rooftop track
50 Pullups
50 Pushups
50 Situps
50 Squats
1 lap around rooftop track
(Workout will start in Room 1 and will finish in room 1. Jog up the stairs to the roof each time for the run.)
And yes, you can carry a pumpkin during the run if you wish.
Don't forget we now meet in room 1 which is downstairs. Ask the front desk and they will point you in the right direction.
Check out this Halloween Workout.
Quite possibly the funniest thing I have ever seen. Looks so tough! Gotta love those pumpkin curls--and who needs kettlebells when you have pumpkins. Enjoy.
So here is the real Halloween Workout, for time...
10 Pullups
10 Pushups
10 Situps
10 Squats
5 laps around rooftop track
20 Pullups
20 Pushups
20 Situps
20 Squats
4 laps around rooftop track
30 Pullups
30 Pushups
30 Situps
30 Squats
3 laps around rooftop track
40 Pullups
40 Pushups
40 Situps
40 Squats
2 laps around rooftop track
50 Pullups
50 Pushups
50 Situps
50 Squats
1 lap around rooftop track
(Workout will start in Room 1 and will finish in room 1. Jog up the stairs to the roof each time for the run.)
And yes, you can carry a pumpkin during the run if you wish.
Wednesday, October 29, 2008
Thursday, October 29, 2008 WOD
The CrossFit room has moved temporarily!
Torture sessions will now take place in Room 1. If you do not know where that is please ask someone at the front desk. We really appreciate your patience during this time. Our new CrossFit facility is going to be amazing. Look forward to 30ft of pullup bars, more ropes, more rings, more rowing, and more torture. I will be posting pictures soon of the construction.
New unlimited monthly rate is $75 !
This is a really good deal so look forward to seeing some new faces.
------------------------------------------------------------------
Kristy's Classes:
10 Rounds for time of...
12 Burpees
12 Pullups
-bloody marvelous
Kyle's Classes:
-makeup session if you missed anything during the week.
-noon session will be meeting in the free-weight room on the fitness floor.
-If it is your scheduled rest day we will be practicing muscle ups and will possibly go outside.
Torture sessions will now take place in Room 1. If you do not know where that is please ask someone at the front desk. We really appreciate your patience during this time. Our new CrossFit facility is going to be amazing. Look forward to 30ft of pullup bars, more ropes, more rings, more rowing, and more torture. I will be posting pictures soon of the construction.
New unlimited monthly rate is $75 !
This is a really good deal so look forward to seeing some new faces.
------------------------------------------------------------------
Kristy's Classes:
10 Rounds for time of...
12 Burpees
12 Pullups
-bloody marvelous
Kyle's Classes:
-makeup session if you missed anything during the week.
-noon session will be meeting in the free-weight room on the fitness floor.
-If it is your scheduled rest day we will be practicing muscle ups and will possibly go outside.
Tuesday, October 28, 2008
Wednesday, October 29, 2008 WOD
Warmup: 3 Rounds
Snatch Balance 15
Situps 10
HSPU 5
-----------------
Workout:
"Josh"
95 lb Overhead Squat 21 reps
42 Pullups
95 lb Overhead Squat 15 reps
30 Pullups
95 lb Overhead Squat 9 reps
18 Pullups
Snatch Balance 15
Situps 10
HSPU 5
-----------------
Workout:
"Josh"
95 lb Overhead Squat 21 reps
42 Pullups
95 lb Overhead Squat 15 reps
30 Pullups
95 lb Overhead Squat 9 reps
18 Pullups
Monday, October 27, 2008
Tuesday, October 28, 2008 WOD
Warmup:
5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)
Workout: Push Press 3-3-3-3-3-3-3
-Compare results to September 2, 2008.
5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)
Workout: Push Press 3-3-3-3-3-3-3
-Compare results to September 2, 2008.
Sunday, October 26, 2008
Monday, October 27, 2008 WOD
Warmup:
3 Rounds with strict form of the following...
Military Press 10 reps
Push Press 10 reps
Overhead Squats 10 reps
-Use either a stick or an empty barbell for the warmup.
---------------------------------------------------------
Workout:
15o Pullups for Time!
-Compare results to October 1.
-Don't forget that we are still using a normal grip for the entire month.
3 Rounds with strict form of the following...
Military Press 10 reps
Push Press 10 reps
Overhead Squats 10 reps
-Use either a stick or an empty barbell for the warmup.
---------------------------------------------------------
Workout:
15o Pullups for Time!
-Compare results to October 1.
-Don't forget that we are still using a normal grip for the entire month.
Friday, October 24, 2008
Saturday, October 25, 2008 WOD
4 Rounds for time of:
25 Burpees
25 KB Swings
25 Pullups
-Don't forget to sign up for t-shirts. The sheets are in the CrossFit room and the shirts are going to rock!
-Also, Mitzi will be attending Level 1 Certification in Dallas this weekend. Im sure she will have some great stories for us next week about the experience. Good luck Mitz!
25 Burpees
25 KB Swings
25 Pullups
-Don't forget to sign up for t-shirts. The sheets are in the CrossFit room and the shirts are going to rock!
-Also, Mitzi will be attending Level 1 Certification in Dallas this weekend. Im sure she will have some great stories for us next week about the experience. Good luck Mitz!
Thursday, October 23, 2008
Friday, October 24, 2008 WOD
Here is a pictorial review of the rest day this week.
Rahul's hand no likey...
Gotta love that false grip excitement!
-----------------------------------------------------------------------
Workout:
Rahul's hand no likey...
Gotta love that false grip excitement!
-----------------------------------------------------------------------
Workout:
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Post time to comments
-probably some partner exercises after the main workout.
Wednesday, October 22, 2008
Thursday, October 23, 2008 WOD
Kyle's Classes:
-Rest Day!
-Snatch variation, Clean and Jerk, Muscle-ups, fun stuff
--------------------------------
Kristy's Classes:
(As many rounds as possible in 20 minutes):
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift Highpull
(men 95 lbs/women 65 lbs)
-Rest Day!
-Snatch variation, Clean and Jerk, Muscle-ups, fun stuff
--------------------------------
Kristy's Classes:
(As many rounds as possible in 20 minutes):
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift Highpull
(men 95 lbs/women 65 lbs)
Wednesday, October 22, 2008 WOD
Warmup:
-handstands, cartwheels, roundoffs, etc.
Workout: (modified from a July workout...this should be more fun!)
(Adds up to 150 reps of each...)
10 Squat Jump Tuck
50 Lunges
50 Elevated/Ring Pushups
50 Situps
----------
20 Squat Jump Tuck
40 Lunges
40 Elevated/Ring Pushups
40 Situps
----------
30 Squat Jump Tuck
30 Lunges
30 Elevated/Ring Pushups
30 Situps
----------
40 Squat Jump Tuck
20 Lunges
20 Elevated/Ring Pushups
20 Situps
----------
50 Squat Jump Tuck
10 Lunges
10 Elevated/Ring Pushups
10 Situps
-be strict with yourself on each tuck jump.
-handstands, cartwheels, roundoffs, etc.
Workout: (modified from a July workout...this should be more fun!)
(Adds up to 150 reps of each...)
10 Squat Jump Tuck
50 Lunges
50 Elevated/Ring Pushups
50 Situps
----------
20 Squat Jump Tuck
40 Lunges
40 Elevated/Ring Pushups
40 Situps
----------
30 Squat Jump Tuck
30 Lunges
30 Elevated/Ring Pushups
30 Situps
----------
40 Squat Jump Tuck
20 Lunges
20 Elevated/Ring Pushups
20 Situps
----------
50 Squat Jump Tuck
10 Lunges
10 Elevated/Ring Pushups
10 Situps
-be strict with yourself on each tuck jump.
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