WOD
THREE rounds for time of:
10 Burpee
3 Strict Press (130#m/85#w)
20 Box Jumps
6 Push Press
30 Air Squats
9 Push Jerk
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Feat of Strength:
Max sit-ups in 2 minutes.
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Post time and comments.
Monday, 30 Nov 09
WOD
For time:
21 Thrusters
400m run
21 Ring dips
15 Thrusters
400m run
15 Ring dips
9 Thrusters
400m run
9 Ring dips
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Feat of Strength:
Strict Press 3-3-3-3
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Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 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.
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Post time and comments.
For time:
21 Thrusters
400m run
21 Ring dips
15 Thrusters
400m run
15 Ring dips
9 Thrusters
400m run
9 Ring dips
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Feat of Strength:
Strict Press 3-3-3-3
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Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 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.
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Post time and comments.
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Wednesday, 25 Nov 09
300 WOD!!...We are proud of you Marcus!!
Complete the following exercises for a total of 300 reps, minimum of 5 reps and maximum of 100.
Double Unders
Push Ups
Wall Balls
Hand Stand Push-ups
Box Jump
Burpees
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ONLY 1 CLASS TOMORROW....Be ready to go at 08:30!
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NEXT CLASS IS ON SATURDAY....MISSION WOD 09:00
Complete the following exercises for a total of 300 reps, minimum of 5 reps and maximum of 100.
Double Unders
Push Ups
Wall Balls
Hand Stand Push-ups
Box Jump
Burpees
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ONLY 1 CLASS TOMORROW....Be ready to go at 08:30!
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NEXT CLASS IS ON SATURDAY....MISSION WOD 09:00
Tuesday, 24 Nov 09
WOD
Lunged to Death....
400m Walking Lung with Weight Over Head (30#m/20#w) for time.
Penalty: 5 Burpees for lowering the weight.
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Feat of Strength:
Max Pull-Ups in Two Minutes
Practice Toes to Bar
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Post time and comments.
WEDNESDAY WILL BE A SPECIAL WOD....Come support a fellow CFer who has achieved a milestone. WOD WILL BE AT 08:30 HALSEY GYM. There will be no 09:00 class.
HOLIDAY SCHEDULE:
No WOD on Thursday (Thanksgiving) or Friday.
BUT - Mission WOD on Saturday 09:00!! Bring a friend or your spouse.
Lunged to Death....
400m Walking Lung with Weight Over Head (30#m/20#w) for time.
Penalty: 5 Burpees for lowering the weight.
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Feat of Strength:
Max Pull-Ups in Two Minutes
Practice Toes to Bar
-----
Post time and comments.
WEDNESDAY WILL BE A SPECIAL WOD....Come support a fellow CFer who has achieved a milestone. WOD WILL BE AT 08:30 HALSEY GYM. There will be no 09:00 class.
HOLIDAY SCHEDULE:
No WOD on Thursday (Thanksgiving) or Friday.
BUT - Mission WOD on Saturday 09:00!! Bring a friend or your spouse.
Monday, 23 Nov 09
WOD
10 Front Squats
15 Dumbbell Swings
20 Sit-ups
4 Rounds for time...then:
Rest 5 minutes and run an 800 for time (x2)
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Feat of Strength:
L-Sit or Dead-hang Pull-ups
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Endurance WOD:
Choose ONE of The Following Sports:
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
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Post time and comments.
Today's Results:
Natalie 9:11 (50/30)
Chick 9:27 (85/35)
Mike 9:55 (105/55)
Ellis 11:40 (105/55)
Marcus 14:47 (40/35)
Katie 9:18 (50/20)
Tracy 9:55 (30/15)
Reina 10:12 (40/20)
Alexis 11:16 (75/35)
Michelle 10:24 (55/30)
Tanya 7:40 (55/30)
Nancy 7:30 (30/x)
Jessica 7:06 (65/30)
10 Front Squats
15 Dumbbell Swings
20 Sit-ups
4 Rounds for time...then:
Rest 5 minutes and run an 800 for time (x2)
-----
Feat of Strength:
L-Sit or Dead-hang Pull-ups
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Endurance WOD:
Choose ONE of The Following Sports:
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
-----
Post time and comments.
Today's Results:
Natalie 9:11 (50/30)
Chick 9:27 (85/35)
Mike 9:55 (105/55)
Ellis 11:40 (105/55)
Marcus 14:47 (40/35)
Katie 9:18 (50/20)
Tracy 9:55 (30/15)
Reina 10:12 (40/20)
Alexis 11:16 (75/35)
Michelle 10:24 (55/30)
Tanya 7:40 (55/30)
Nancy 7:30 (30/x)
Jessica 7:06 (65/30)
Friday, 20 Nov 09
WOD
3 Rounds for time of:
400 M Run
15 Thrusters (95#m/65#w)
7 Hand Stand Push-ups
(Meet in the weight room, the floor of Halsey Gym is closed.)
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
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Post time and comments.
**NO WOD this SATURDAY. Have a great weekend!
3 Rounds for time of:
400 M Run
15 Thrusters (95#m/65#w)
7 Hand Stand Push-ups
(Meet in the weight room, the floor of Halsey Gym is closed.)
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
**NO WOD this SATURDAY. Have a great weekend!
Thursday, 19 Nov 09
WOD
Run or Row
5k or 10k for time.
-----
I will not be there tomorrow. The gym floor is closed and we will be meeting in the weight room for the next week.
Have a good WOD and go hard. I'll see you all on Friday.
-----
Post time and comments.
Run or Row
5k or 10k for time.
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I will not be there tomorrow. The gym floor is closed and we will be meeting in the weight room for the next week.
Have a good WOD and go hard. I'll see you all on Friday.
-----
Post time and comments.
Wednesday, 18 Nov 09
WOD
As many rounds as possible in 20 minutes of:
4 Push Ups
8 Squats
12 Double Unders (5:1 single conversion)
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Feat of Strength:
Practice L sits and Handstands.
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Post rounds and comments.
As many rounds as possible in 20 minutes of:
4 Push Ups
8 Squats
12 Double Unders (5:1 single conversion)
-----
Feat of Strength:
Practice L sits and Handstands.
-----
Post rounds and comments.
Tuesday, 17 Nov 09
WOD
For Max Reps in 12 Minutes:
3 minutes of Right-Arm Clean and Press
3 minutes of Left-Arm Clean and Press
2 minutes of Right-Arm Clean and Press
2 minutes of Left-Arm Clean and Press
1 minute of Right-Arm Clean and Press
1 minute of Left-Arm Clean and Press
(Suggested weight: Men – 35-45 lb. DB, Women – 15-30 lb. Keep a running total of reps completed and post to comments.)
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Feat of Strength:
2000 meter row for binder.
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Post reps and comments.
For Max Reps in 12 Minutes:
3 minutes of Right-Arm Clean and Press
3 minutes of Left-Arm Clean and Press
2 minutes of Right-Arm Clean and Press
2 minutes of Left-Arm Clean and Press
1 minute of Right-Arm Clean and Press
1 minute of Left-Arm Clean and Press
(Suggested weight: Men – 35-45 lb. DB, Women – 15-30 lb. Keep a running total of reps completed and post to comments.)
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Feat of Strength:
2000 meter row for binder.
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Post reps and comments.
Monday, 16 Nov 09
WOD:
For Time:
Run 400m
Then
9 – 15 – 21
Burpee
Pull ups
Jumping Lunge
Then
Run 400m
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Feat of Strength:
Complete something from the Binder.
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Endurance WOD:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT
REPEAT.
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Post time and comments.
For Time:
Run 400m
Then
9 – 15 – 21
Burpee
Pull ups
Jumping Lunge
Then
Run 400m
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Feat of Strength:
Complete something from the Binder.
-----
Endurance WOD:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT
REPEAT.
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Post time and comments.
Friday, 13 Nov 09
"Karen"
150 Wall Balls
for time.
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Feat of Strength:
25 Dive Bomber Push Ups
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Endurance WOD:
Choose ONE of the Following Sports.
Hold at 85% RPE
Swim: 15 min
Bike: 40 min
Run: 40 min
Row: 15 min
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Post time and comments.
150 Wall Balls
for time.
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Feat of Strength:
25 Dive Bomber Push Ups
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Endurance WOD:
Choose ONE of the Following Sports.
Hold at 85% RPE
Swim: 15 min
Bike: 40 min
Run: 40 min
Row: 15 min
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Post time and comments.
Thursday, 12 Nov 09
WOD...
Navy Standard PRT (push-ups, sit-ups and 1.5 mile run) For Time.
...lets see how we stack up!
I’m a firm believer in the theory that people only do their best at things they truly enjoy. It is difficult to excel at something you don’t enjoy. -Jack Nicklaus
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Post time, reps and comments.
Navy Standard PRT (push-ups, sit-ups and 1.5 mile run) For Time.
...lets see how we stack up!
I’m a firm believer in the theory that people only do their best at things they truly enjoy. It is difficult to excel at something you don’t enjoy. -Jack Nicklaus
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Post time, reps and comments.
Wednesday, 11 Nov 09
VETERAN'S DAY
Halsey Gym will be closed tomorrow so we will meet at Ranger...09:00 sharp for a surprise WOD.
Regular scheduled classes resume on Thursday.
Halsey Gym will be closed tomorrow so we will meet at Ranger...09:00 sharp for a surprise WOD.
Regular scheduled classes resume on Thursday.
Monday, 09 Nov 09
a birthday WOD for Sarah,
Three rounds for time:
9 Deadlift (3/4 bodyweight)
34 Push Press (45#)
34 Box Jumps
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Endurance WOD
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
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Post time and comments.
Three rounds for time:
9 Deadlift (3/4 bodyweight)
34 Push Press (45#)
34 Box Jumps
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Endurance WOD
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
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Post time and comments.
Friday, 06 Nov 09
WOD
Five rounds for time:
Run 200m
7 Towel Pull-ups
7 HSPU
7 Ring Dips
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Endurance 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.
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Post time and comments.
Five rounds for time:
Run 200m
7 Towel Pull-ups
7 HSPU
7 Ring Dips
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Endurance 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.
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Post time and comments.
Thursday, 5 Nov 09
WOD
40-30-20-10 reps
for time of:
Box Jumps, 20"
DB Swings (55#m/35#w)
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Feat of Strength:
3/4 body-weight deadlift...max reps in 2 minutes.
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Post time and reps.
40-30-20-10 reps
for time of:
Box Jumps, 20"
DB Swings (55#m/35#w)
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Feat of Strength:
3/4 body-weight deadlift...max reps in 2 minutes.
-----
Post time and reps.
Wednesday, 4 Nov 09
WOD
“Death by Overhead Squat”
One Overhead Squat in the first minute,Two Overhead Squats in the second minute,Three Overhead Squats in the third round, etc….(Prescribed Weight: Men-55; Women-45 lbs.)
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Feat of Strength:
complete something in binder
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Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post round and comments
“Death by Overhead Squat”
One Overhead Squat in the first minute,Two Overhead Squats in the second minute,Three Overhead Squats in the third round, etc….(Prescribed Weight: Men-55; Women-45 lbs.)
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Feat of Strength:
complete something in binder
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Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----
Post round and comments
Tuesday, 03 Nov 09
“Murph"
For Time:
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m
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*Training note...break up the reps as needed. It's a long WOD but go hard on the run.
-----
Feat of Strength:
Something from binder.
-----
Post time and comments.
For Time:
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m
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*Training note...break up the reps as needed. It's a long WOD but go hard on the run.
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Feat of Strength:
Something from binder.
-----
Post time and comments.
Monday, 02 Nov 09
WOD
5 rounds for time:
5 Man-makers
10 Shuttle Runs
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Feat of Strength:
Practice muscle ups
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Endurance WOD:
Choose ONE of the Following sports:
SC: short course, LC: long course, U: ultra
Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run: SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
Row: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.
-----
Post time and comments.
5 rounds for time:
5 Man-makers
10 Shuttle Runs
-----
Feat of Strength:
Practice muscle ups
-----
Endurance WOD:
Choose ONE of the Following sports:
SC: short course, LC: long course, U: ultra
Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run: SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
Row: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.
-----
Post time and comments.
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