ATSUGI WOD:
50 Sit-ups
25 Burpee tuck jumps
400m run
3 rounds for time.
USA WOD:
50 Sit-ups
25 Burpee tuck jumps
3 min run OR double unders OR 400m run
3 rounds for time.
Thursday, March 31, 2011
ATSUGI WOD:
2 round for time of:
400m Run
30 Deadlifts 215/135 lbs
30 Wall ball shots 20/14 lbs
30 Push-ups (Games Style) *Start in plank, lower to chest to deck - lift hands from floor, return hands to floor, then push back up in a plank position to the top of the push-up*
USA WOD:
2 rounds for time
400m Run *OR* 3 mins of double unders *OR* 3 mins of tuck jumps
30 single leg bridges (on each leg for a total of 60)
30 walking lunges (on each leg for a total of 60)
30 Push-ups (Games Style)
Single leg bridges:
2 round for time of:
400m Run
30 Deadlifts 215/135 lbs
30 Wall ball shots 20/14 lbs
30 Push-ups (Games Style) *Start in plank, lower to chest to deck - lift hands from floor, return hands to floor, then push back up in a plank position to the top of the push-up*
USA WOD:
2 rounds for time
400m Run *OR* 3 mins of double unders *OR* 3 mins of tuck jumps
30 single leg bridges (on each leg for a total of 60)
30 walking lunges (on each leg for a total of 60)
30 Push-ups (Games Style)
Single leg bridges:
Wednesday, March 30
Lets get back into the groove people!
Erin and I, although we are far away, would like to continue posting WODS for our Kanto plain people!
We shall endeavor to post two wods. One for those of you in Atsugi, and a wod for those in the states, possibly without equipment. (please go out and buy a jumprope)
I would also encourage those of you in the states to check out other nearby crossfits! They are all fun and can be quite different from one another. Meet some new friends and buy some new T-shirts! You may go to http://www.crossfit.com/, click on the affiliates tab, and then search for one near you. Each has it's own rules and standards, so make sure you check out their website before you stop by.
ATSUGI WOD:
"FRAN"
21-15-9
Thrusters (65/95)
Pullups
For time.
USA WOD:
21-15-9
Pushups
Jumping squats
Supermans
For time
Erin and I, although we are far away, would like to continue posting WODS for our Kanto plain people!
We shall endeavor to post two wods. One for those of you in Atsugi, and a wod for those in the states, possibly without equipment. (please go out and buy a jumprope)
I would also encourage those of you in the states to check out other nearby crossfits! They are all fun and can be quite different from one another. Meet some new friends and buy some new T-shirts! You may go to http://www.crossfit.com/, click on the affiliates tab, and then search for one near you. Each has it's own rules and standards, so make sure you check out their website before you stop by.
ATSUGI WOD:
"FRAN"
21-15-9
Thrusters (65/95)
Pullups
For time.
USA WOD:
21-15-9
Pushups
Jumping squats
Supermans
For time
Monday, March 21, 2011
0830 WOD only - meet at Halsey gym
If the evacuation process starts before 0830, this WOD will be cancelled
If the evacuation process starts before 0830, this WOD will be cancelled
Saturday March 19, 2011
FREE Workout at 0830
-Open to all
-Must be able to run without restriction
-Willing to workout outside at your own risk
-Self paced
-You do not need to be a current crossfitter or have any intention of starting crossfit
-Come join us for some stress relief!
Friday, March 18, 2011
Due to current events in our area and pending evacuations, Fridays WOD is cancelled.
Thursday, March 17, 2011
Happy St. Patty's Day
WOD
2 rounds of
1 minute max reps for each of the following exercises
1 minute rest in between exercises
Burpees
Box Jumps
Squat Cleans (95/65)*
Toes to Bar
Front Squats (95/65)*
*Use same weight for SC and FS
YOUR SCORE IS TOTAL REPS
_________________________________
Skillwork: If you did not deadlift yesterday, do it today
Foam rollers and extra stretching
Wednesday March 16, 2011
Farewell to Annie
Annie joined us a few months back and made huge gains in her running, lifting and overall fitness. Unfortunately, due to an injury she has been sidelined for the past few weeks, but we hope that as she transitions back to the States she takes what she has gained from CrossFit Kanto Plain. Thanks for your energy and perseverance in every WOD! We wish you all the best, you were a pleasure to coach.
WOD
4 Rounds for Time:
5 Wall Climbs
10 Pistols (5 each leg)
15 DB Swings (55/35)
20 Squats
25 Double Unders
_________________________
Skillwork: Deadlift 3-3-3-3 (goal is to increase weight each set)
Tuesday, March 15, 2011
WOD
AMRAP in 20 minutes
10 HSPUs
10 Pull-ups
100ft Burpee Broadjumps
______________________
REST and STRETCH OUT
AMRAP in 20 minutes
10 HSPUs
10 Pull-ups
100ft Burpee Broadjumps
______________________
REST and STRETCH OUT
Monday, March 14, 2011
***HALSEY IS CLOSED TOMORROW,
MEET AT THE TRACK FOR ALL CLASSES***
400M Run
40 Squats
30 Sit ups
20 Push ups
10 Pull ups (if we can get in the gym)
20 Push ups
30 Sit ups
40 Squats
400M Run
For Time
-------------
Cash Out: 100M sprint on track, 3 attempts -record your fastest time
Friday, March 10, 2011
WOD
20 x 20 DOUBLE UNDERS!!
Goal: do as many as possible unbroken!
______________________
Feat of Strength: Tabata push-ups (8 rounds 20 seconds on 10 seconds rest)
20 x 20 DOUBLE UNDERS!!
Goal: do as many as possible unbroken!
______________________
Feat of Strength: Tabata push-ups (8 rounds 20 seconds on 10 seconds rest)
Schedule Announcement
Schedule announcement:
The 0530 and 1100 on Monday, March 14 are cancelled.
There will still be an 0830 and 1630 on Monday, March 14.
Cindy is out of town so we will have a beautiful guest coach fri-tues's 0830 class. (march 11-15)
At the 0830 class on Fri-tues, newbies and people with new injuries will not be welcome to WOD. They may attend mondays 1630 class however.
Sorry for any inconvenience, please adjust your workout schedule accordingly
The 0530 and 1100 on Monday, March 14 are cancelled.
There will still be an 0830 and 1630 on Monday, March 14.
Cindy is out of town so we will have a beautiful guest coach fri-tues's 0830 class. (march 11-15)
At the 0830 class on Fri-tues, newbies and people with new injuries will not be welcome to WOD. They may attend mondays 1630 class however.
Sorry for any inconvenience, please adjust your workout schedule accordingly
Thursday, March 10, 2011
WOD
10!
Wall Balls (20/14)
Pull Ups
Jumping Lunges
DB Swings (55/35)
Box Jumps
_________________________
10!
Wall Balls (20/14)
Pull Ups
Jumping Lunges
DB Swings (55/35)
Box Jumps
_________________________
Cash-out: Bench press 1/2 Body weight (women)/Body weight (men) for max reps
Wednesday, March 9, 2011
Sean's Farewell WOD
Those of you who do not WOD in the afternoon may not know Sean, however you have seen his name as one of the top times for every WOD we do. Sean is quite the firebreather and always leaves it all out there. Since he finishes the WODs so quick, he hangs out to cheer everyone else on and then picks up everyone's equipment while we try to recover! We will miss your motivation, spirit and fire that you exude. Best of luck in Great Lakes and we expect to see your name one day at the CrossFit Games!
Here is the WOD Sean selected - work as hard as he always does!
On each minute complete 2 DB "clusters" (squat clean to thruster) - 55 / 35
After you do the two "clusters", work your way through each exercise until the next minute is called (do 2 more "clusters") OR you reach the # reps, then move on the the next exercise until done!
50 Push-ups
75 Sit-ups
100 Squats
______________________________
Mobility WOD: Deep squat holds: 1 min x 5; Hamstring stretches
Tuesday, March 8, 2011
WOD
3 Rounds of static holds (cumulative 30 seconds of each exercise PER round):
Hand-stand
Squat
L-Hang
Left side plank
Right side plank
Pull-up hold
Partner up and one person times while the other holds the position. If the person has to stop, the time stops, then resumes when the person begins the hold again. Move immediately to next movement but you have 1 minute rest between rounds. Partners switch AFTER all three rounds are complete.
3 Rounds of static holds (cumulative 30 seconds of each exercise PER round):
Hand-stand
Squat
L-Hang
Left side plank
Right side plank
Pull-up hold
Partner up and one person times while the other holds the position. If the person has to stop, the time stops, then resumes when the person begins the hold again. Move immediately to next movement but you have 1 minute rest between rounds. Partners switch AFTER all three rounds are complete.
Monday, March 7, 2011
WOD
5 Rounds for Time:
12 Push-press (95/65)
12 Knees to Elbows
12 Sumo Dead-Lift High Pull (95/65)
12 Supermans
Rest exactly 2 minutes (bring your watch!), then sprint 800M
____________________
Skill-work: unassisted Pistols - can you do them?? :)
5 Rounds for Time:
12 Push-press (95/65)
12 Knees to Elbows
12 Sumo Dead-Lift High Pull (95/65)
12 Supermans
Rest exactly 2 minutes (bring your watch!), then sprint 800M
____________________
Skill-work: unassisted Pistols - can you do them?? :)
Friday March 4, 2011
There WILL BE a Saturday WOD at 0900 with Erin!
WOD:
10 rounds for time:
10 ground to overhead with plate (45/35)
100m run with plate (any style carry)
Feat of Strength:
Max time in handstand against wall 3 attempts with 2 min rest in between
post best attempt
Thursday, March 03, 2011
WOD
Tabata for:
Toes to Bar
Ab mat situps
This will be 16 intervals of 20 seconds of work and 10 seconds of rest. You will switch between exercises every 4 intervals.
Then -
Group foam rolling, stretching and bullshitting
Tabata for:
Toes to Bar
Ab mat situps
This will be 16 intervals of 20 seconds of work and 10 seconds of rest. You will switch between exercises every 4 intervals.
Then -
Group foam rolling, stretching and bullshitting
Wednesday, March 02, 2011
"Crossfit Girls Aren't Easy!"
WOD:
"KELLY"
Run 400m
30 Box Jump
30 Wall Ball (20/14)
Dress for an outdoor WOD!
Feat of Strength (optional) How many Handstand pushups can you do without an abmat? So your head will touch the floor. Is that easy? Well try stacking up some plates under your hands and then go head to floor! Too hard? What about 1 abmat versus 2? Challenge yourself!
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