WOD
Five Rounds for time of:
10 Box Jumps (go big...two tires)
10 Burpees
10 Sit-Ups
100m Run (50 backwards/50 forward)
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Mobility WOD directly after.
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Endurance WOD
Choose ONE of The Following Sports:
Maximal Effort Required.
Swim: 3 x 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 3 x 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 3 x 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 2 x 1500m, Damper setting between 8-10
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Post time and comments.
Tuesday, 31 Aug 10
WOD
Feat of Strength then,
15 min AMRAP
2 Muscles Ups*
4 Push Press (135/95)
8 DB Swings (55/35)
(*3 pull-ups and 3 ring dips = 1 muscle up)
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Feat of Strength:
3-3-3 Push Press
You have 5 minutes before the WOD begins!
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Post rounds and comments.
Feat of Strength then,
15 min AMRAP
2 Muscles Ups*
4 Push Press (135/95)
8 DB Swings (55/35)
(*3 pull-ups and 3 ring dips = 1 muscle up)
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Feat of Strength:
3-3-3 Push Press
You have 5 minutes before the WOD begins!
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Post rounds and comments.
Monday, 30 Aug 10
WOD
For time:
10 Pull-ups
20 Deadlift (250/175)
40 Box Jumps
80 Wall Balls (20/14)
160 Double Unders
400m Run
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
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Mobility WOD...check out the video and practice it before coming in today.
Post time and comments.
For time:
10 Pull-ups
20 Deadlift (250/175)
40 Box Jumps
80 Wall Balls (20/14)
160 Double Unders
400m Run
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
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Mobility WOD...check out the video and practice it before coming in today.
Bro, Your Navicular Bone Dropped
-----Post time and comments.
Friday, 27 Aug 10
Fun Friday!
"Last CrossFitter Standing"
:1 to complete the movement and ::15 to transition. If you do not complete the movement in the :1, you are out! Repeat until there is 1 person left.
1. 10 Double Unders
2. 20 Push Ups
3. 20 Seated Press, 45/33
4. 20 Jumping Squats, 45/33
5. 20 Sit Ups
When you are out, complete: 1 mile run
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Endurance WOD:
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: 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!
C2:Row 20:10x8
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Post comments.
"Last CrossFitter Standing"
:1 to complete the movement and ::15 to transition. If you do not complete the movement in the :1, you are out! Repeat until there is 1 person left.
1. 10 Double Unders
2. 20 Push Ups
3. 20 Seated Press, 45/33
4. 20 Jumping Squats, 45/33
5. 20 Sit Ups
When you are out, complete: 1 mile run
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Endurance WOD:
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: 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!
C2:Row 20:10x8
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Post comments.
Thursday, 26 Aug 10
"FRAN"
21-15-9
Thrusters (95/65)
Pull-Ups
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Trainer Notes: If your time was faster than 6 minutes (not as rx'd) last time, scale up on thruster weight, pull-ups or both.
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Mobility WOD
Don't Go In the Pain Cave
Post time and comments.
21-15-9
Thrusters (95/65)
Pull-Ups
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Trainer Notes: If your time was faster than 6 minutes (not as rx'd) last time, scale up on thruster weight, pull-ups or both.
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Mobility WOD
Don't Go In the Pain Cave
Goal:
Open up the front of your hips. Try and get 4 min each side.
Test: Air Squat
Mobilize 8 min
Retest: Air Squat
Note changes in quality of your squat/depth/etc.
Enjoy the feeling of undoing years of sitting in a chair.
-----Post time and comments.
Wednesday, 25 Aug 10
"I believe burpees were designed by the same guy who invented pantyhose."
WOD
30-25-20-15 and 10 rep rounds of:
Burpees
DB Swings (55/35)
Toes to bar
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Cash Out: 9-5-3 Back Squat
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Endurance WOD
Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
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Post time and comments.
Tuesday, 24 Aug 10
WOD
2 rounds for time:
400m Run
15 Box Jumps
15 L-Arm DB Squat-Clean-Thrusters (55/35)
30 Double unders
15 R-Arm DB Squat-Clean-Thrusters
15 Box Jumps
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Feat of Strength:
10 minute....SUMO SIT...oh the fun we are going to have! (Thank you Cindy.)
http://mobilitywod.blogspot.com/
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Post time and comments.
2 rounds for time:
400m Run
15 Box Jumps
15 L-Arm DB Squat-Clean-Thrusters (55/35)
30 Double unders
15 R-Arm DB Squat-Clean-Thrusters
15 Box Jumps
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Feat of Strength:
10 minute....SUMO SIT...oh the fun we are going to have! (Thank you Cindy.)
http://mobilitywod.blogspot.com/
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Post time and comments.
Monday, 23 Aug 10
WOD
20min AMRAP
7 Handstand Push Ups
14 Dips
21 Squats
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
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Post rounds and comments.
20min AMRAP
7 Handstand Push Ups
14 Dips
21 Squats
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
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Post rounds and comments.
Friday, 20 Aug 10
BEER AND BURPEES....to celebrate our 300th WOD at CF Kanto Plain.
18:30 tonight at 19th Hole - Beer Garden. Wear a CF t-shirt if you have one!
WOD
For time:
30 Squat clean (95/65)
30 Toes to bar
30 Box jump
30 Push press
30 Double-unders
30 Thruster
30 Pull-ups
30 Burpees
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Post time and comments.
Thursday, 19 Aug 10
WOD (Main site Tuesday 100817)
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
*All out sprints, go hard to get full potential of the time.
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Feat of Strength:
Max Pull-Ups and Max Seated Press in 2 minutes.
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BRING A TENNIS OR RACKET BALL FOR Self-myofascial release (SMR).
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
*All out sprints, go hard to get full potential of the time.
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Feat of Strength:
Max Pull-Ups and Max Seated Press in 2 minutes.
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BRING A TENNIS OR RACKET BALL FOR Self-myofascial release (SMR).
Wednesday, 18 Aug 10
WOD (from my old gym...feel the fun)
50 box jumps
200 meter broad jump
50 box jumps
for time.
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Skill work: Pistols and Handstands
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Endurance WOD
Choose ONE of the following:
All times are at Time Trial effort.
Swim: SC:10min LC:15min U:20min Bike: SC:20min LC:30min U: 1hr Run: SC: 20min LC:30min U: 1hr C2: SC: 10min LC: 15min U: 20min
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Post time and comments.
50 box jumps
200 meter broad jump
50 box jumps
for time.
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Skill work: Pistols and Handstands
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Endurance WOD
Choose ONE of the following:
All times are at Time Trial effort.
Swim: SC:10min LC:15min U:20min
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Post time and comments.
Tuesday, 17 Aug 10
WOD
Alternating Ladders for time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Burpees
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Feat of Strength:
Deadlift 1-1-1-1-1
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Post time and comments.
Alternating Ladders for time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Burpees
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Feat of Strength:
Deadlift 1-1-1-1-1
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Post time and comments.
Monday, 16 Aug 10
9 o'clock class dominating the "Challenge" TriathlonWOD
Run 1 Mile
20 Pull-ups
30 Push-ups
40 SDHP (75lbs, 45lbs)
Run 800M
10 Pull-ups
20 Push-ups
30 SDHP
Run 400M
10 Push-ups
20 SDHP
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Endurance WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
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Post time and comments.
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
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Post time and comments.
Friday, 13 Aug 10
Team Thrusters WOD
Move As Much Weight as Possible in 15 minutes:
The weight selected is up to the team, but must not exceed the weight that can be done with perfect mechanics by both team members. Each team member may complete a maximum of 20 thrusters each time they grab the barbell, and upon dropping the barbell, must complete 7 burpees before lifting again.
--rest 5 minutes and then Tabata Run.
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Endurance WOD
Tabata 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: 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!
C2:Row 20:10x8
Move As Much Weight as Possible in 15 minutes:
The weight selected is up to the team, but must not exceed the weight that can be done with perfect mechanics by both team members. Each team member may complete a maximum of 20 thrusters each time they grab the barbell, and upon dropping the barbell, must complete 7 burpees before lifting again.
--rest 5 minutes and then Tabata Run.
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Endurance WOD
Tabata 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: 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!
C2:Row 20:10x8
Thursday, 12 Aug 10
WOD
1000m Row
50 DB Swing (55/35)
25 Pull Ups
for time.
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Feat of Strength:
Squat Clean
1-1-1-1-1
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Post time and comments.
1000m Row
50 DB Swing (55/35)
25 Pull Ups
for time.
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Feat of Strength:
Squat Clean
1-1-1-1-1
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Post time and comments.
Wednesday, 11 Aug 10
MYSTERY WOD
You have to show up to enjoy the fun! Inspired by the games...
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Endurance WOD
Choose ONE of the Following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!
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Post comments.
You have to show up to enjoy the fun! Inspired by the games...
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Endurance WOD
Choose ONE of the Following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!
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Post comments.
Tuesday, 10 Aug 10
"Tabata Mash-Up"
Wall Balls
Push Ups
Sit Ups
Squats
(8 rounds of 20 seconds of work with 10 seconds of rest---rotating between exercises)
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Feat of Strength:
30 Dead Hang Pull Ups
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Post total reps and comment.
Wall Balls
Push Ups
Sit Ups
Squats
(8 rounds of 20 seconds of work with 10 seconds of rest---rotating between exercises)
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Feat of Strength:
30 Dead Hang Pull Ups
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Post total reps and comment.
Monday, 09 Aug 10
WOD
7 rounds for time of:
7 Box Jumps
7 DB Squat Clean
7 Handstand Push-ups
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RECOVERY WOD Not for time. 3 rounds of 20 Push Ups 20 DB Swings (medium weight) 20 GHD Sit-Ups 20 Squats Followed by dynamic jog 5 minutes Foam roller.
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Post time and comments.
Friday, 06 Aug 10
Fun Friday Mile
400m Run
25 DB Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 Box Jumps
100m Sprint
100m Walking Lunges
100m Sprint
100m Walking Lunges
25 Burpees
Sprint 400 meters
for time.
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Endurance WOD:
10:00 --We will be disusing the transition for the triathlon on Sunday.
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Post time and comments.
400m Run
25 DB Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 Box Jumps
100m Sprint
100m Walking Lunges
100m Sprint
100m Walking Lunges
25 Burpees
Sprint 400 meters
for time.
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Endurance WOD:
10:00 --We will be disusing the transition for the triathlon on Sunday.
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Post time and comments.
Thursday, 05 Aug 10
WOD
For time:
30 x Ground to overhead (135/95)
30 GHD Sit-ups on the tire.
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Feat of Strength:
Handstand hold competition.
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Post time and comments.
Wednesday, 04 Aug 10
WOD
4 Rounds
200m Run
10 Dips
15 Box Jumps (24″, 20″)
20 Sit-ups
200 M Run
1:00 Rest
*Total time recorded
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Endurance WOD
Choose ONE of the following sports: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
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.
4 Rounds
200m Run
10 Dips
15 Box Jumps (24″, 20″)
20 Sit-ups
200 M Run
1:00 Rest
*Total time recorded
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Endurance WOD
Choose ONE of the following sports: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
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.
Tuesday, 03 Aug 10
WOD
50 Lunges
15 Double Unders
40 Tuck Jumps
15 Double Unders
30 Squats
15 Double Unders
20 Wall Ball, 20/14
15 Double Unders
10 Burpees
15 Double Unders
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Feat of Strength:
Max Push-ups in two minutes.
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Post time and comments.
50 Lunges
15 Double Unders
40 Tuck Jumps
15 Double Unders
30 Squats
15 Double Unders
20 Wall Ball, 20/14
15 Double Unders
10 Burpees
15 Double Unders
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Feat of Strength:
Max Push-ups in two minutes.
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Post time and comments.
Monday, 02 Aug 10
WOD
AMRAP 20 minutes:
400m Run
2 rounds of
10 Thrusters (65/45)
10 Pull-Ups
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Endurance WOD: 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the following sports
Swim, Bike, Run C2 Goal is to use maximum effort for 2 min interval. 120:60 x 6 or 2 min on 1 minute off x 6 Cover as much distance as possible on each interval.
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Post rounds and comments.
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