Costume WOD tomorrow!
Wear a costume for tomorrow's Halloween workout and go crazy.
"Insanity in Slow Motion"
21-18-15-12-9-6-3 reps:
135 lb Power Snatch
Chest to Bar Pullups
Post time to comments
Friday, October 30, 2009
Wednesday, October 28, 2009
Thursday, October 29, 2009 WOD
Active Recovery Session:
If you have been in every day this week, this is for you:
Tabata Row or Tabata Run
(20 sec on/10 sec off...8 rounds)
All out max effort
Posts distance and incline/speed if treadmill is used
-Foam Roller Work
-Stretching for 15 min.
--------------------------
Regular Session:
"Karen"
150 Wall Ball Shots for time
Post time to comments
If you have been in every day this week, this is for you:
Tabata Row or Tabata Run
(20 sec on/10 sec off...8 rounds)
All out max effort
Posts distance and incline/speed if treadmill is used
-Foam Roller Work
-Stretching for 15 min.
--------------------------
Regular Session:
"Karen"
150 Wall Ball Shots for time
Post time to comments
Wednesday, October 28, 2009 WOD
4 Rounds:
5 Power Clean to Overhead
10 Back Squat
15 Pushups on Bar
Move through the triplet without resting. Any pause constitutes failure.
Increase weight and post heaviest load.
Rooftop Fun...
Max Lap Plate Carry in 20 min:
10 Burpees/20 Squats for each rest
Post weight and total laps completed to comments
5 Power Clean to Overhead
10 Back Squat
15 Pushups on Bar
Move through the triplet without resting. Any pause constitutes failure.
Increase weight and post heaviest load.
Rooftop Fun...
Max Lap Plate Carry in 20 min:
10 Burpees/20 Squats for each rest
Post weight and total laps completed to comments
Monday, October 26, 2009
Tuesday, October 27, 2009 WOD
-Take 15 minutes to find 1-rep max on Barbell Turkish Get-Up (both sides).
Run 5k for time
Post time to comments
Run 5k for time
Post time to comments
Monday, October 26, 2009 WOD
Warmup:
5 Rounds of Cindy (5 pullup/10 pushup/15 squat)
-do lightweight deadlifts instead of squats.
Workout:
"Diane"
(21-15-9)
Deadlift 225 lbs
HSPU
Post time to comments
Heavy "Diane" is an option today. Post weight utilized.
5 Rounds:
10 KTE
15 Double Unders
-Turkish Get-up practice
5 Rounds of Cindy (5 pullup/10 pushup/15 squat)
-do lightweight deadlifts instead of squats.
Workout:
"Diane"
(21-15-9)
Deadlift 225 lbs
HSPU
Post time to comments
Heavy "Diane" is an option today. Post weight utilized.
5 Rounds:
10 KTE
15 Double Unders
-Turkish Get-up practice
Friday, October 23, 2009
Saturday, October 24, 2009 WOD
10:00 Advanced Session:
Strength:
Bench Press 5-5-5-5-5 (3 min rest in between)
Ring Dips 10-10-10-10-10 (1 min rest in between)
Power:
As many rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
Post rounds completed to comments.
----------------------------------------
11:00 Regular Session:
150 Pushups for time
Run 5 laps for each rest
Post time to comments
Compare to September 3, 2009 WOD
Strength:
Bench Press 5-5-5-5-5 (3 min rest in between)
Ring Dips 10-10-10-10-10 (1 min rest in between)
Power:
As many rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
Post rounds completed to comments.
----------------------------------------
11:00 Regular Session:
150 Pushups for time
Run 5 laps for each rest
Post time to comments
Compare to September 3, 2009 WOD
Thursday, October 22, 2009
Friday, October 23, 2009 WOD
Warmup:
5 rounds:
5 Powercleans 135 lbs
10 Double-Unders
Samsom Stretch 3x
Workout:
"The King"
Max rounds in 30 min:
5 Power Clean to Overhead 185 lbs
10 Chest to bar Pullups
15 Lunges
Good 'morrow to you sir!
Post rounds to comments
5 rounds:
5 Powercleans 135 lbs
10 Double-Unders
Samsom Stretch 3x
Workout:
"The King"
Max rounds in 30 min:
5 Power Clean to Overhead 185 lbs
10 Chest to bar Pullups
15 Lunges
Good 'morrow to you sir!
Post rounds to comments
Wednesday, October 21, 2009
Thursday, October 22, 2009 WOD
Makeup Session!
If you missed a workout this week, then today is your day to make it up.
Otherwise, come in and practice lifting technique and finish with a Tabata Rowing session.
20 seconds of rowing/10 seconds of rest for 8 rounds. This is an all-out max effort!
Wednesday, October 21, 2009 WOD
"Jason"
Complete the following for time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
Post time and method to comments
-Modification for 1 muscle-up is 3 pullups/3 dips.
(Ex: 5 Muscle-Ups = 3 Pullups/3 dips for 5 rounds.)
Complete the following for time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
Post time and method to comments
-Modification for 1 muscle-up is 3 pullups/3 dips.
(Ex: 5 Muscle-Ups = 3 Pullups/3 dips for 5 rounds.)
Monday, October 19, 2009
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