WOD
"Filthy Fifty"
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (Remember: if you go lighter, then go faster!)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Press (45#)
50 GHD Back Extensions (a.k.a. 'Supermans')
50 Wall Ball (lighter = faster)
50 Burpees
50 Double Unders
Post time to comments.
--------
No Endurance WOD today. I'll be posting remotely until my computer is back up and running, so the WOD's should be up by mid-morning each day for the next week or so. (Sorry, guys!). Have a great 4th of July weekend and be safe out there! - Chick
Monday, 29 June 09
WOD
"Tabata Mash Up"
Ring Dips
Supermans
Pull Ups
Thruster (65#m/45#w)
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
-----
ENDURANCE WOD:
3 + Hours Before/After above WOD
Swim: 3 x 500m (1 min rest)
Bike: 3 x 5k (2 min rest)
Run: 3 x 1 mile (2 min rest)
Row: 3 x 1500m (2 min rest)
Only 1 foul... If your last interval is not the fastest.
Foul: 2 min Max Rep Push Ups
-----
Post total points and time.
"Tabata Mash Up"
Ring Dips
Supermans
Pull Ups
Thruster (65#m/45#w)
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
-----
ENDURANCE WOD:
3 + Hours Before/After above WOD
Swim: 3 x 500m (1 min rest)
Bike: 3 x 5k (2 min rest)
Run: 3 x 1 mile (2 min rest)
Row: 3 x 1500m (2 min rest)
Only 1 foul... If your last interval is not the fastest.
Foul: 2 min Max Rep Push Ups
-----
Post total points and time.
Friday, 26 June 09
WOD
"Fight Gone Bad"
3 Rounds:
Wall-Ball (20#m/14#w...10 ft target (Reps)
Sumo Deadlift High-Pull (75#m/55#w (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75#m/55#w (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
-----
SATURDAY WOD 0900 @ HALSEY GYM...be there or be lazy!
"Fight Gone Bad"
3 Rounds:
Wall-Ball (20#m/14#w...10 ft target (Reps)
Sumo Deadlift High-Pull (75#m/55#w (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75#m/55#w (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score for Fight Gone Bad. Have fun!!
-----
SATURDAY WOD 0900 @ HALSEY GYM...be there or be lazy!
Thursday, 25 June 09
WOD
Three Rounds for Time:
21 x Push Ups
15 x Push Press (130#m/85#w)
9 x Deadlift (220#m/165#m)
400m Run
(Go as heavy as you can maintain good form. If you go lighter, "remember" go faster!)
-----
Feat of Strength:
1000m Row for Time.
2 minute Handstand.
-----
Post times and comments.
Wednesday, 24 June 09
WOD
As many rounds as possible in 20min of:
5 x HSPU (handstand push ups)
10 x Burpees
15 x Pull Ups
-----
ENDURANCE WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
6 x 3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post rounds and distance.
As many rounds as possible in 20min of:
5 x HSPU (handstand push ups)
10 x Burpees
15 x Pull Ups
-----
ENDURANCE WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
6 x 3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post rounds and distance.
Tuesday, 23 June 09
WOD
400m Run
21 OHS (95#m/65#w)
21 Box Jumps (24")
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps
-----
Feat of Strength:
1/2 Body Weight Bench Press
Max reps in 2 minutes.
-----
Post time, reps/weight and comments.
400m Run
21 OHS (95#m/65#w)
21 Box Jumps (24")
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps
-----
Feat of Strength:
1/2 Body Weight Bench Press
Max reps in 2 minutes.
-----
Post time, reps/weight and comments.
Monday, 22 June 09
WOD
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Knees to Elbow
(Sumo Dead Lift High Pull...[wmv][mov])
-----
ENDURANCE WOD:
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
(SC: short course, LC: long course, U: ultra long)
-----
Post times and comments.
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Knees to Elbow
(Sumo Dead Lift High Pull...[wmv][mov])
-----
ENDURANCE WOD:
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
(SC: short course, LC: long course, U: ultra long)
-----
Post times and comments.
Friday, 19 June 09
WOD
For time:
45 Double-unders
45 Wall Balls (20#m/14#w)
45 Ring Dips
45 Double-unders
-----
Feat of Strength: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
-----
Post time and comments.
SATURDAY WOD 0900 HALSEY GYM!
For time:
45 Double-unders
45 Wall Balls (20#m/14#w)
45 Ring Dips
45 Double-unders
-----
Feat of Strength: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
-----
Post time and comments.
SATURDAY WOD 0900 HALSEY GYM!
WOD
10 - 15 - 20 - 15 - 10
reps for time:
KB Swings (55#m/35#w)
Burpees
Box Jumps 24" (or two tires if you dare!)
-----
Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, Row
3 Rounds of:
3min on 1 min off, 2min on 1min off, 1min on 1min off
-----
Post time, distance and comments.
10 - 15 - 20 - 15 - 10
reps for time:
KB Swings (55#m/35#w)
Burpees
Box Jumps 24" (or two tires if you dare!)
-----
Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, Row
3 Rounds of:
3min on 1 min off, 2min on 1min off, 1min on 1min off
-----
Post time, distance and comments.
Wednesday, 17 June 09
"Quadathlon" WOD
800m Run- rest
5 Rounds of "Cindy" (5 Pull, 10 Push, 15 Squat)- rest
1 minute Seated Shoulder Press- rest
500m Row
(rest 1-3mins)
-----
Post times, rounds, reps and comments.
Have fun!!
Swim @10:00
800m Run- rest
5 Rounds of "Cindy" (5 Pull, 10 Push, 15 Squat)- rest
1 minute Seated Shoulder Press- rest
500m Row
(rest 1-3mins)
-----
Post times, rounds, reps and comments.
Have fun!!
Swim @10:00
Tuesday, 16 June 09
"FRAN"
21 - 15 - 9 reps for time:
Thrusters (95#m/65#w)
Pull-ups
-----(compare time to May 8th)
Feat of Strength:
Tabata Double Unders.
20sec on/10sec off x 8 rounds
-----
Post time and total double unders.
21 - 15 - 9 reps for time:
Thrusters (95#m/65#w)
Pull-ups
-----(compare time to May 8th)
Feat of Strength:
Tabata Double Unders.
20sec on/10sec off x 8 rounds
-----
Post time and total double unders.
Monday, 15 June 09
WOD
For time:
Run 800 Meters
30 x One-Arm DB Snatch (15 each arm)
25 x Knees to Elbows
100 Sit-Ups (anchored)
25 x Knees to Elbows
30 x One-Arm DB Snatch (15 each arm)
Run 800 Meters
-----
Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,Row
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
-----
Master/Tri swim Monday, Wednesday and Thursday 10:00 @ Outdoor pool.
Post time, distance and comments.
For time:
Run 800 Meters
30 x One-Arm DB Snatch (15 each arm)
25 x Knees to Elbows
100 Sit-Ups (anchored)
25 x Knees to Elbows
30 x One-Arm DB Snatch (15 each arm)
Run 800 Meters
-----
Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,Row
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
-----
Master/Tri swim Monday, Wednesday and Thursday 10:00 @ Outdoor pool.
Post time, distance and comments.
Friday, 12 June 09
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
-----
Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
-----
Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
Thursday, 11 June 09
WOD
Sprint 800m
20 x Wall Ball (20#m, 14#w)
Sprint 400m
30 x Wall Ball
Sprint 400m
30 x Wall Ball
Sprint 800m
20 x Wall Ball
-----
Feat of Strength:
Practice One Arm Dumbbell Snatch, 30 reps.
-----
Pool opens tomorrow for Tri/Master Swim 10:00
Warm-up and then,
Swim: 12 min @ 95% of best pace.
-----
Post time, distance and comments.
Sprint 800m
20 x Wall Ball (20#m, 14#w)
Sprint 400m
30 x Wall Ball
Sprint 400m
30 x Wall Ball
Sprint 800m
20 x Wall Ball
-----
Feat of Strength:
Practice One Arm Dumbbell Snatch, 30 reps.
-----
Pool opens tomorrow for Tri/Master Swim 10:00
Warm-up and then,
Swim: 12 min @ 95% of best pace.
-----
Post time, distance and comments.
Wednesday, 10 June 09
WOD
7 rounds for time:
10 x Pull Ups
15 x Box Jumps (24' or 2 tires if you dare!)
20 x Push Ups
-----
Endurance WOD:
3+ Hours Before/After CrossFit Main Site WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post times and comments.
7 rounds for time:
10 x Pull Ups
15 x Box Jumps (24' or 2 tires if you dare!)
20 x Push Ups
-----
Endurance WOD:
3+ Hours Before/After CrossFit Main Site WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post times and comments.
Tuesday, 8 June 09
WOD
Four rounds for time:
5 Over Head Squat (90#m/65#w)
10 Thrusters
15 Push Press
Row 200m
-----
Feat of Strength:
Over Head Squat (find your 1 rep max)
1-1-1-1 or,
2 minute max reps of Box Jumps (24')
-----
Post time, weight and comments
Friday, 5 June 09
WOD
"Helen"
3 rounds for time:
400m Run
21 DB Swings (55#m/35#w)
12 Pull Ups
<"Helen" is a benchmark wod. So give it your all and lets see a PR.>
"Helen" by Brendon Mahoney - video [wmv] [mov]
-----
Feat of Strength:
Practice Muscle Ups or
Max Ring Dips in 2 minutes.
-----
REMEMBER: SATURDAY'S WOD IS AT ZAMA, 0900.
"Helen"
3 rounds for time:
400m Run
21 DB Swings (55#m/35#w)
12 Pull Ups
<"Helen" is a benchmark wod. So give it your all and lets see a PR.>
"Helen" by Brendon Mahoney - video [wmv] [mov]
-----
Feat of Strength:
Practice Muscle Ups or
Max Ring Dips in 2 minutes.
-----
REMEMBER: SATURDAY'S WOD IS AT ZAMA, 0900.
Thursday, 4 June 09
WOD
3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Front Squats (165#m/105#w)
10 Burpees
-----
Endurance WOD:
3 + Hours Before/AfterWOD
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
-----
Post time and distance.
3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Front Squats (165#m/105#w)
10 Burpees
-----
Endurance WOD:
3 + Hours Before/AfterWOD
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
-----
Post time and distance.
Wednesday, 3 June 09
WOD:
In three (3) minutes, complete a 400 meter run and as many wall ball (20#m/16#w) shots as possible.
Rest three (3) minutes and repeat for a total of five (5) cycles.
Post number of wall ball shots completed each round.
-----
Feat of Strength:
3-3-2-1-1 Bench Press (find your one rep max)
or, 2 minute max reps "ab mat" sit-ups.
(Yes, I finally got them in along with my rings!)
-----
Post reps and comments.
In three (3) minutes, complete a 400 meter run and as many wall ball (20#m/16#w) shots as possible.
Rest three (3) minutes and repeat for a total of five (5) cycles.
Post number of wall ball shots completed each round.
-----
Feat of Strength:
3-3-2-1-1 Bench Press (find your one rep max)
or, 2 minute max reps "ab mat" sit-ups.
(Yes, I finally got them in along with my rings!)
-----
Post reps and comments.
Tuesday, 2 June 09
WOD
For time:
1000m Row
then,
50 Thrusters (65#m/45#w)
50 Sumo Deadlift High Pull (65#m/45#w)
-----
Feast of Strength:
2 minutes max burpee/pull-ups.
-----
Post time, reps and comments.
For time:
1000m Row
then,
50 Thrusters (65#m/45#w)
50 Sumo Deadlift High Pull (65#m/45#w)
-----
Feast of Strength:
2 minutes max burpee/pull-ups.
-----
Post time, reps and comments.
Subscribe to:
Posts (Atom)