WOD
AMRAP in 20 minutes.
5 Towel Pull-Ups
10 Pistols
15 Knees to Elbows
20 Double Unders
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Trainer Notes: I will be back on Wednesday!
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Post time and comments.
Friday, 4 June 10
TEAM WOD
200m Run
100 Push-Ups
200 Sit Ups
300 Squats
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Trainer Notes: Two man team. One person runs while the other works. Continue to swap run with work till you finish the number of reps need as a team.
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Post time and comments.
200m Run
100 Push-Ups
200 Sit Ups
300 Squats
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Trainer Notes: Two man team. One person runs while the other works. Continue to swap run with work till you finish the number of reps need as a team.
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Post time and comments.
Wednesday, 2 June 10
WOD
21-15-9
Hand Stand Push-ups
Burpees
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Trainer Notes: Push yourself to the next level on the HSPU. Remember ass over head. Finish your burpees with a good 6 inch jump.
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Post time and comments.
21-15-9
Hand Stand Push-ups
Burpees
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Trainer Notes: Push yourself to the next level on the HSPU. Remember ass over head. Finish your burpees with a good 6 inch jump.
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Post time and comments.
Monday, 31 May 10
WOD
300 Box Jumps for time.
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Trainer Notes: Elite-tire with ammo cans. Beginner-tire only. Push yourself to make every jump. Try had not to do step-ups.
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Post time and comments.
300 Box Jumps for time.
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Trainer Notes: Elite-tire with ammo cans. Beginner-tire only. Push yourself to make every jump. Try had not to do step-ups.
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Post time and comments.
Friday, 28 May 10
WOD
2 Rounds for time:
25 Box Jumps
25 Wall Balls (20/14)
25 Sit-ups
25 Supermans
100m Sandbag Carry
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Trainer Notes: The WOD can be completed at the track. Box Jumps on the concrete wall. Wall Balls on the light pole...
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Post time and comments.
2 Rounds for time:
25 Box Jumps
25 Wall Balls (20/14)
25 Sit-ups
25 Supermans
100m Sandbag Carry
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Trainer Notes: The WOD can be completed at the track. Box Jumps on the concrete wall. Wall Balls on the light pole...
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Post time and comments.
Wednesday, 26 May 10
WOD
3 Rounds for time of:
50 Double-Unders
75 Squats
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Trainer Notes: Squat on a med-ball if you are a new CFer.
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Post time and comments.
3 Rounds for time of:
50 Double-Unders
75 Squats
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Trainer Notes: Squat on a med-ball if you are a new CFer.
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Post time and comments.
Monday, 24 May 10
WOD
"Mile of Burpees"
Complete 4 laps around the track but at every 200m you must stop and do 10 Burpees.
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Post time and comments.
"Mile of Burpees"
Complete 4 laps around the track but at every 200m you must stop and do 10 Burpees.
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Post time and comments.
Friday, 21 May 10
WOD
"Running Cindy"
400m Run
3 Round of: 5 Pull-ups, 10 Sit-ups, 15 Squats
400m Run
3 Round of: 5 Pull-ups, 10 Sit-ups, 15 Squats
400m Run
3 Round of: 5 Pull-ups, 10 Sit-ups, 15 Squats
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Trainer Notes: push yourself on the run!
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Post time and comments.
"Running Cindy"
400m Run
3 Round of: 5 Pull-ups, 10 Sit-ups, 15 Squats
400m Run
3 Round of: 5 Pull-ups, 10 Sit-ups, 15 Squats
400m Run
3 Round of: 5 Pull-ups, 10 Sit-ups, 15 Squats
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Trainer Notes: push yourself on the run!
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Post time and comments.
Wednesday, 19 May 10
WOD
4 Rounds for time of:
10ft Bear Crawl (with 20/10 dumbells )
20 Walking Lunges (with dumbells on shoulders)
30 Sit-ups (feet anchored with One dumbell on chest)
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Trainer Notes:
Bear Crawls: keep your head down.
Lunges: take long strides and keep your chest up.
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Post time and comments.
4 Rounds for time of:
10ft Bear Crawl (with 20/10 dumbells )
20 Walking Lunges (with dumbells on shoulders)
30 Sit-ups (feet anchored with One dumbell on chest)
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Trainer Notes:
Bear Crawls: keep your head down.
Lunges: take long strides and keep your chest up.
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Post time and comments.
Monday, 17 May 10
CROSSFIT KANTO PLAIN VACATION SCHEDULE:
May 19 - June 7th
Monday/Wednesday/Friday ONLY
(meet at your normal group times)
Normal schedule will resume on June 9th.
Work hard while I'm gone....I'll expect great things when I get back.
-----May 19 - June 7th
Monday/Wednesday/Friday ONLY
(meet at your normal group times)
Normal schedule will resume on June 9th.
Work hard while I'm gone....I'll expect great things when I get back.
WOD
800m Run then,
30-20-10
Double Unders
DB Thrusters
DB Swings
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Post time and comments.
Friday, 14 May 10
Deadlift Benchmark WOD's
"Diane"
21-15-9 reps, for time:
Deadlift 225 lbs
Handstand push-ups
-- or ---
"Christine"
3 Rounds for time:
500m Row
12 Deadlift (bodyweight)
21 Box Jump
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Endurance WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.
Row:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
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Post time and comments.
"Diane"
21-15-9 reps, for time:
Deadlift 225 lbs
Handstand push-ups
-- or ---
"Christine"
3 Rounds for time:
500m Row
12 Deadlift (bodyweight)
21 Box Jump
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Endurance WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.
Row:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
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Post time and comments.
Thursday, 13 May 10
TABATA what-we-got
Seated Shoulder Press (45/35)
Slam Ball (10in platform)
Pull-ups
Run
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Feat of Strength:
Practice your deadlift or
tabata double unders.
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Post reps and comments.
Seated Shoulder Press (45/35)
Slam Ball (10in platform)
Pull-ups
Run
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Feat of Strength:
Practice your deadlift or
tabata double unders.
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Post reps and comments.
Wednesday, 12 May 10
KATIE'S WOD
40 Wall Balls
10 Supermans
400m Run
30 Wall Balls
20 Supermans
400m Run
20 Wall Balls
30 Supermans
400m Run
10 Wall Balls
40 Supermans
400m Run
(Don't blame me....it was all her idea!)
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
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Post time and comments.
Tuesday, 11 May 10
WOD
For time:
30 Squat clean (115/85)
30 Toes to bar
30 Box jump
30 Push press/Push jerk
30 Double-unders
30 Thruster
30 Pull-ups
30 Burpees
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Feat of Strength:
1000m Row for time or Max Double Unders in 2 minutes
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Post time and comments.
For time:
30 Squat clean (115/85)
30 Toes to bar
30 Box jump
30 Push press/Push jerk
30 Double-unders
30 Thruster
30 Pull-ups
30 Burpees
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Feat of Strength:
1000m Row for time or Max Double Unders in 2 minutes
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Post time and comments.
Monday, 10 May 10
T-Shirts are ready for order!
http://www.zazzle.com/crossfit_kanto_plain_tshirt-235694578484471686
WOD
5 rounds for time of:
200m Run
5 Ring Dips
5 OHS (115/85)
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Endurance WOD Choose ONE of the Following Sports:
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace
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Post time and comments.
Friday, 7 May 10
WOD
7 Rounds for time of:
7 Jumping Lunges
7 Push Press
7 Sit Ups
7 Double Unders
7 Box Jumps
7 Hand Stand Push Ups
7 Wall Ball
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds
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Post time and comments.
7 Rounds for time of:
7 Jumping Lunges
7 Push Press
7 Sit Ups
7 Double Unders
7 Box Jumps
7 Hand Stand Push Ups
7 Wall Ball
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds
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Post time and comments.
Thursday, 6 May 10
WOD
5 Thrusters (95/65)
7 hang Cleans
10 SDHP
AMRAP in 15 min
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Feat of Strength:
Max reps of Double Unders in 2 minutes.
Work on Reaching the Wall Balls 10 foot mark.
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Post rounds and comments.
5 Thrusters (95/65)
7 hang Cleans
10 SDHP
AMRAP in 15 min
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Feat of Strength:
Max reps of Double Unders in 2 minutes.
Work on Reaching the Wall Balls 10 foot mark.
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Post rounds and comments.
Wednesday, 5 May 10
WOD
3 Rounds:
400m Run
30 DB Swings (55/35)
10 Burpees
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Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike,Run, C2
3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.
Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.
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Post time and comments.
3 Rounds:
400m Run
30 DB Swings (55/35)
10 Burpees
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Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike,Run, C2
3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.
Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.
-----
Post time and comments.
Monday, 3 May 10
"Cindy" WOD
AMRAP in 20 min
5 pull-ups
10 push-ups
15 squats
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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)
C2: 3x( 250m +500m+ 750m)
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 rounds and comments.
AMRAP in 20 min
5 pull-ups
10 push-ups
15 squats
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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)
C2: 3x( 250m +500m+ 750m)
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 rounds and comments.
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