There have been many times in the past year when CFKP may have disturbed you, irritated you, troubled you, bugged you and even annoyed you. Today as a new year is approaching we just want to tell you this: All through the new year CFKP plans to continue doing it!
Hope everyone had a happy and safe New Year! Start 2013 off on the "right step"...
Meet at Halsey gym at 11 am for a fun 5K.
Remember the gym is closed so just look for all the other people wandering around...
Monday, December 31, 2012
A/B WOD
Complete as many rounds as possible in 15 min of:
5 Deadlifts (225/135)
10 Pushups
15 Box Jumps (24"/20")
Complete as many rounds as possible in 15 min of:
5 Deadlifts (225/135)
10 Pushups
15 Box Jumps (24"/20")
Friday, 28 December, 2012
Long Helen
A WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
B WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
A WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
B WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
Wednesday, December 26, 2012
Happy Birthday Nicki!!!!!
Class times 0930, 1630
2 Rounds for Time:
12 Grasshoppers
24 Pushpresses (65/45)
73 overhead walking lunges (35/25)
39 V sit-ups
Monday December 24, 2012
We will be doing a 12 days of Christmas WOD at 1030. Gym will be closed so we will all meet outside!
Saturday December 22, 2012
Hero WOD tomorrow at 1000 @ Halsey! In honor of Victoria Soto.
Stand by for updates on Mondays 12 Days of Christmas WOD.
Stand by for updates on Mondays 12 Days of Christmas WOD.
Friday December 21, 2012
Friday December 21, 2012
Happy Fran Friday!
A WOD
Fran
21-15-9
Thrusters 95/65lb
Pullups
B WOD
21-15-9
Medicine Ball Cleans (20/14)
Jumping Pull ups
Cash out: 30 Burpees for time
Enjoy your weekend, keep an eye out for a WOD on the 24th!
Happy Fran Friday!
A WOD
Fran
21-15-9
Thrusters 95/65lb
Pullups
B WOD
21-15-9
Medicine Ball Cleans (20/14)
Jumping Pull ups
Cash out: 30 Burpees for time
Enjoy your weekend, keep an eye out for a WOD on the 24th!
Thursday December 20, 2012
Thursday December 20, 2012
A WOD / B WOD
15 Min AMRAP
50 Double unders (sub 1:3)
20 Wall Balls (20/14lb)
20 KB Swings (1.5/1Pood)
Cash out: 30 Ring Dips!
Wednesday, December 19, 2012
Wednesday, December 19, 2012
So someone dropped off a large tray of cookies yesterday at work. Since I need burn off some of those cookies, everyone else gets to enjoy the burn as well!
"Cookie Burner"
4 Rounds for time
800m run
5 Pull ups
20 Yds of Broad Jumps
20 Squats
40 Sit ups
So someone dropped off a large tray of cookies yesterday at work. Since I need burn off some of those cookies, everyone else gets to enjoy the burn as well!
"Cookie Burner"
4 Rounds for time
800m run
5 Pull ups
20 Yds of Broad Jumps
20 Squats
40 Sit ups
Tuesday, December 18, 2012
A/B WOD
10 min AMRAP
5 Power Cleans (155/105) (B wod sub in med ball cleans)
5 Lateral burpees over the bar
Time and equipment permitting:
Cash out
Max Pull Ups in 2 minutes.
Practice Overhead Squat.
Monday, December 17, 2012
Monday, December 17, 2012
WOD A / WOD B
5 Rounds for time
3 Suicides
5 HSPU
7 Ring Dips
Have a great Monday!
WOD A / WOD B
5 Rounds for time
3 Suicides
5 HSPU
7 Ring Dips
Have a great Monday!
Friday December 14, 2012
Friday December 14, 2012
A WOD / B WOD
100 Double Unders (3:1 Singles if sub required)
21 Toes to Bar
21 Box Jumps
15 TTB
15 Box Jumps
9 TTB
9 Box Jumps
100 DU (3:1)
Have a great weekend!
A WOD / B WOD
100 Double Unders (3:1 Singles if sub required)
21 Toes to Bar
21 Box Jumps
15 TTB
15 Box Jumps
9 TTB
9 Box Jumps
100 DU (3:1)
Have a great weekend!
Thursday December 13, 2012
Thursday December 13, 2012
In honor of Mochi pounding it's time to pound some Medballs!
A WOD /B WOD
300 Medball slams (20/14lb)
Every Minute on the Minute stop and do push ups ( 5 guys / 3 girls)
WOD is over when you reach your 300 Slams!
Cash out: Get some good stretching in, if you are half as sore as me you need it!
In honor of Mochi pounding it's time to pound some Medballs!
A WOD /B WOD
300 Medball slams (20/14lb)
Every Minute on the Minute stop and do push ups ( 5 guys / 3 girls)
WOD is over when you reach your 300 Slams!
Cash out: Get some good stretching in, if you are half as sore as me you need it!
Wednesday, December 12, 2012
Wednesday, December 12, 2012
Cash in: Make sure you set up rings and do the ring dips portion of your warm up!
A WOD / B WOD
In 15 minutes do As Many Rounds As Possible (AMRAP) of the below moments.
10 V-ups
10 Burpees
15 Air Squats
Cash out: Do 3 sets of max Hand stand push ups scaled to what you normally do in a WOD. Give your self 1 min rest between sets.
Cash in: Make sure you set up rings and do the ring dips portion of your warm up!
A WOD / B WOD
In 15 minutes do As Many Rounds As Possible (AMRAP) of the below moments.
10 V-ups
10 Burpees
15 Air Squats
Cash out: Do 3 sets of max Hand stand push ups scaled to what you normally do in a WOD. Give your self 1 min rest between sets.
Tuesday, December 11, 2012
Tuesday, December 11, 2012
Cash in:
4 x 15 sec of L-sits (using the rings)
WOD A / WOD B
30 Dead lifts (225/155)
300m farmers carry of 1.5/1 Pood in one hand and 45/35lb in the other hand. (3 laps around the buildings)
30 Pull ups
Cash Out:
30 Ring Dips
Monday, December 10, 2012
Monday, December 10, 2012
This weeks schedule:
Happy Birthday Marshall!
A WOD / B WOD
3 Rounds for time
10 Hand Stand Push ups
12 Kettle Bell Swings (1.5/1 Pood)
30 Total Overhead Walking Lunges (45/35lbs) (Should be 15 each leg)
Wednesday, December 5, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod
this week. Decide on your schedule now and come on out despite not
knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
Tuesday, December 4, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
Nice Job yesterday!
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod
this week. Decide on your schedule now and come on out despite not
knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
Nice Job yesterday!
Monday, December 3, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod this week. Decide on your schedule now and come on out despite not knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
Thursday November 29, 2012
Schedule:
Thursday:1630, 1730 (Any extra coaching help will be welcome)
Friday: 0530, 0930
No coached wods this weekend.
A WOD:
Death by clean and jerk (135/95)
Thursday:1630, 1730 (Any extra coaching help will be welcome)
Friday: 0530, 0930
No coached wods this weekend.
A WOD:
Death by clean and jerk (135/95)
With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until failure!
B WOD
Death by Wallball Clean (20/14)
With a continuously running clock, you perform 1 Wallball Clean on minute 1, 2 Wallball Cleans on minute 2, 3 on minute 3 etc…until failure!
Wednesday, November 28, 2012
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD:
30 min AMRAP
100 Double unders
400m run
30 burpees
Trust me - you will want some friends doing this at the same time! Make sure you get to a wod!
Tuesday, Novemebr 27, 2012
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD:
7 rounds for time:
12 wallball shots (20/14)
9 Knees to elbow
Run with med ball*
*run around the two buildings by the lifting pad TWICE approx 200m
It will be cold!!! Dress in Layers!
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD:
7 rounds for time:
12 wallball shots (20/14)
9 Knees to elbow
Run with med ball*
*run around the two buildings by the lifting pad TWICE approx 200m
It will be cold!!! Dress in Layers!
Monday, November 26, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD
"Diane"
21-15-9 reps of
Deadlift (225/155)
Handstand push-ups
TIME CAP 9:00
***It will be rainy some tomorrow so you will not be allowed to drop the weight since you will perform the WOD inside***
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD
"Diane"
21-15-9 reps of
Deadlift (225/155)
Handstand push-ups
TIME CAP 9:00
***It will be rainy some tomorrow so you will not be allowed to drop the weight since you will perform the WOD inside***
Saturday Nov 24, 2012
Cindy's Birthday WOD at 1000!
Thank you for everything you do for us. Looking forward to your WOD.
Thursday November 22, 2012
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
Sat 11/24 - 1000 Birthday WOD
For tomorrow's Thanksgiving WOD - please bring your jumpropes if you have them, and weight vest if you would like to use them
:)
Wednesday, November 21, 2012
Class Schedule:
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
A/B WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 Pull-ups/10 Toe to bar
**alternate between a pullup and a TTB for each rep for 20 reps total; 10 reps per movement**
20 AbMat sit-ups
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
A/B WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 Pull-ups/10 Toe to bar
**alternate between a pullup and a TTB for each rep for 20 reps total; 10 reps per movement**
20 AbMat sit-ups
Tuesday, November 20, 2012
Class Schedule:
Tue 11/20 - 1630
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
Cash in:
10 min free handstand hold with partner
Please reference the activity at 4:00-5:00 in this video
http://journal.crossfit.com/2011/09/lauriehs3.tpl
A/B WOD
3 Rounds for time
50 Ball slams (20/14)
400m Run
Monday, November 19, 2012
Please keep a sharp eye on the blog for upcoming schedule
changes. As I get ready to move, holidays, vacations, and family
visiting, I will have to start winding down the schedule a little bit. -Cindy
This week's schedule:
Mon 11/19 - 1730
Tue 11/20 - 1630
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
Tue 11/20 - 1630
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
A WOD:
Airsquats
80-60-40-20-10
American Kettelbell Swings ( 53/35)
40-30-20-10-5
Double-Unders
80-60-40-20-10
B WOD
Airsquats
80-60-40-20-10
Russian Kettelbell Swings ( 53/35)
40-30-20-10-5
Single-Unders
300-150-75-50-25
Friday, November 16, 2012
*** NO COACHED WODS TODAY ***
DO A WOD THAT YOU MISSED OVER THE LAST TWO WEEKS. HAVE A GREAT WEEKEND!
Thursday, November 15, 2012
Buy In
Accumulate 3 min in a dead hang from the pullup bar.
-or-
Accumulate 90 sec (3 min total) in a single arm dead hang.
Keep active shoulders!
A/B WOD
Tabata mashup for 8 intervals of:
Thruster (45#/35#)
Burpees
Rest 2 min
Tabata mashup for 8 intervals of:
Games style pushups
Abmat situps
The outside area may be unavailable due to construction. The WOD may be completed in the gym.
Cash Out
10 min of foam rolling
Accumulate 3 min in a dead hang from the pullup bar.
-or-
Accumulate 90 sec (3 min total) in a single arm dead hang.
Keep active shoulders!
A/B WOD
Tabata mashup for 8 intervals of:
Thruster (45#/35#)
Burpees
Rest 2 min
Tabata mashup for 8 intervals of:
Games style pushups
Abmat situps
The outside area may be unavailable due to construction. The WOD may be completed in the gym.
Cash Out
10 min of foam rolling
Wednesday, November 14, 2012
NO COACHED WODS TODAY. BUT YOU CAN STILL GET OUT AND RUN!
A WOD
6 x 400m run
Rest 2 min between attempts. Try to keep your slowest time within 10 sec of your fastest time.
B WOD
6 x 500m row
Rest 2 min between attempts. Try to keep your slowest time within 15 sec of your fastest time.
Cash Out
100 DU's for time
Tuesday, November 13, 2012
The only class today will be at 1730
for the
DRUMHELLER'S FAREWELL WOD
I do not remember what it was like to crossfit here in Atsugi without the Drumhellers, and frankly – I don’t want to! Both Rene and Sean have been a positive light in the group ever since they started. Both have struggled with major injuries since starting crossfit. Sean broke his ankle and Rene was in an ATV accident which injured her knee. Despite the barrier of these injuries, both persevered! Both wodded with injury, modifying it as needed. I do not think I have seen either of them in a bad mood, even when they were justified to be in bad moods with those injuries! In addition, they are both kind and supportive to everyone in our little family. They remind me of that awesome big sister and brother everyone wants. They show up, put out, and cheer everyone else along while they are at it! Drumhellers – you will be missed. We can’t imagine CFKP without you. Best wishes in your future and we expect to see you wodding online!
In their honor:
A WOD:
15 min AMRAP
10 Pull-Ups
10 Kettlebell swings (53/35)
10 V sit-ups
B WOD:
15 min AMRAP
10 Ring Rows
10 Kettlebell swings (53/35)
10 V sit-ups
Cash Out:
100 pushups for time!
Cash Out:
100 pushups for time!
This week's schedule:
Tue 11/13 - 1730
Wed 11/14 - no wods today
Thu 11/15 - 0930, 1730
Friday, November 9, 2012
A/B WOD
800m Run
42 Kettlebell Swings (53/35)
21 T2B
400m Run
30 Kettlebell Swings
15 T2B
200m Run
18 Kettlebell Swings
9 T2B
Cash Out
100 pushups for time
800m Run
42 Kettlebell Swings (53/35)
21 T2B
400m Run
30 Kettlebell Swings
15 T2B
200m Run
18 Kettlebell Swings
9 T2B
Cash Out
100 pushups for time
Thursday, November 8, 2012
A/B WOD
For time:
100 DU's
-then-
7 Rounds of:
30 air squats
10 pullups
-then-
100 DU's
B WOD: sub jumping pullups
For time:
100 DU's
-then-
7 Rounds of:
30 air squats
10 pullups
-then-
100 DU's
B WOD: sub jumping pullups
Wednesday, November 7, 2012
There is nothing quite like running to make a person reach deep down inside themselves. You don't have to be fast, but you DO have to put out!
Buy-In
Run 800m at an easy pace.
A/B WOD
6 x 300m sprint
Rest 2 min between attempts. Score best time.
Cash Out (Not for time)
30 L-pullups
-or-
30 Strict pullups
-or-
30 pullups any way
Buy-In
Run 800m at an easy pace.
A/B WOD
6 x 300m sprint
Rest 2 min between attempts. Score best time.
Cash Out (Not for time)
30 L-pullups
-or-
30 Strict pullups
-or-
30 pullups any way
Tuesday, November 6, 2012
What do we do when its raining outside? We climb walls!
A WOD
6 Rounds for time of:
5 Wall climbs
10 Hang Power Cleans (95#/65#)
20 Abmat situps
B WOD
6 Rounds for time of:
5 Pike pushups
10 Wallball Cleans
20 Abmat situps
Cash Out
1 round of max reps pullups
A WOD
6 Rounds for time of:
5 Wall climbs
10 Hang Power Cleans (95#/65#)
20 Abmat situps
B WOD
6 Rounds for time of:
5 Pike pushups
10 Wallball Cleans
20 Abmat situps
Cash Out
1 round of max reps pullups
Monday, November 5, 2012
Monday, November 5, 2012
Week two Atsugi Games Open WOD.
"It's only 1/2 mile!"
Advanced (A/B WOD)
400m run
30 Box jump, 24/20 inch
30 KB Swings 1.5/1 Pood
30 Walking Lunge (15 each leg)
30 Push press 45/45lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
100 Double unders
400m run
Intermediate
400m run
30 Box jump, 24/20 inch
30 KB Swings 1Pood / 25 Dumb bell
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
300 Single unders
400m run
Begginer
400m run
30 Box Step ups (can do jumps if you want to go faster), 24/20 inch
30 KB Swings 30DB / 20 DB
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 14/10 lbs
30 Burpees
200 Single unders
400m run
Start and end on the Pavement.
Week two Atsugi Games Open WOD.
"It's only 1/2 mile!"
Advanced (A/B WOD)
400m run
30 Box jump, 24/20 inch
30 KB Swings 1.5/1 Pood
30 Walking Lunge (15 each leg)
30 Push press 45/45lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
100 Double unders
400m run
Intermediate
400m run
30 Box jump, 24/20 inch
30 KB Swings 1Pood / 25 Dumb bell
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
300 Single unders
400m run
Begginer
400m run
30 Box Step ups (can do jumps if you want to go faster), 24/20 inch
30 KB Swings 30DB / 20 DB
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 14/10 lbs
30 Burpees
200 Single unders
400m run
Start and end on the Pavement.
Friday, November 2, 2012
A WOD
For time:
50 single arm kettlebell cleans (25 each arm) 44#/35#
100 DU's
40 single arm kettlebell cleans
80 DU's
30 single arm kettlebell cleans
60 DU's
20 single arm kettlebell cleans
40 DU's
10 single arm kettlebell cleans
20 DU's
B WOD
For time:
25 wallball cleans
250 single unders
20 wallball cleans
200 single unders
15 wallball cleans
150 single unders
10 wallball cleans
100 single unders
5 wallball cleans
50 single unders
For time:
50 single arm kettlebell cleans (25 each arm) 44#/35#
100 DU's
40 single arm kettlebell cleans
80 DU's
30 single arm kettlebell cleans
60 DU's
20 single arm kettlebell cleans
40 DU's
10 single arm kettlebell cleans
20 DU's
B WOD
For time:
25 wallball cleans
250 single unders
20 wallball cleans
200 single unders
15 wallball cleans
150 single unders
10 wallball cleans
100 single unders
5 wallball cleans
50 single unders
Thursday, November 1, 2012
A/B WOD
"Kelly"
5 Rounds for time of:
400m run
30 Box Jumps 24/20
30 Wallball Shots 20/14
Scale reps, weight, and rounds as necessary. This will be a long WOD; expect a time cap.
"Kelly"
5 Rounds for time of:
400m run
30 Box Jumps 24/20
30 Wallball Shots 20/14
Scale reps, weight, and rounds as necessary. This will be a long WOD; expect a time cap.
Wednesday, October 31, 2012
*** ANNOUNCEMENT ***
NO AFTERNOON CLASSES TOMORROW. GO ENJOY SOME HALLOWEEN FESTIVITIES! OUR SEABEE FRIENDS HAVE PREPARED SOMETHING FOR YOU. 0530 AND 0930 CLASSES WILL GO AS SCHEDULED.
A/B WOD
Strict Press
1, 1, 1, 1, 1
Spend some time warming up to your working weight, then do 5 work sets. These should be all out max efforts.
Then...
2 min AMRAP:
T2B
-or-
V-ups
Tuesday, 30 October 2012
Welcome to the Atsugi Games!
This
is first of two Open WODs. The next one will be posted sometime next
week. You can only do this WOD once this week, and you should have a
coach watching you if you are not TAD. If you don't want to participate
in the games, well enjoy the WOD anyways.
Advanced
(A WOD)
21-15-9
DL 185(M)/135(F)
Pull ups
Push ups -Game style (M) /Chest to deck(F)
21-15-9
DL 185(M)/135(F)
Pull ups
Push ups -Game style (M) /Chest to deck(F)
Intermediate
21-15-9
DL 135(M)/95(F)
Jumping Pull ups
Push ups -Chest to deck(M) /Chest to 1 Abmat(F)
21-15-9
DL 135(M)/95(F)
Jumping Pull ups
Push ups -Chest to deck(M) /Chest to 1 Abmat(F)
Beginner (B WOD)
21-15-9
DL 95(M)/55(F)
Jumping Pull ups
Push ups -Chest to 1 Abmat(M)/knee push ups(F)
21-15-9
DL 95(M)/55(F)
Jumping Pull ups
Push ups -Chest to 1 Abmat(M)/knee push ups(F)
Teams are as follows
Team Firebreather: Advanced - Nathan F, James G, Evan L, Cindy L, Joe A, Melissa G
Intermediate - Katie T, Amy C Beginner- Jerusha T
TeamWODKILLA: Advanced- Susan C, Dan B, Gary W, Denver G, Sean D
Intermediate Matt M, Christy W, Amanda P Beginner - Christina T
Team ASRX: Advanced - Jake H, Joan P, David S, Daniel M, Audra M Intermediate- Courtney M, AB Ryan, Tracey C Beginner- Rebecca D
Detailed Scoring Explanation for the games will be posted later tonight on the FB page, if you are interested in participating drop me an email at elarsen2003@gmail.com.
Monday, October 29, 2012
A/B WOD
Secret WOD! You'll have to show up to find out what you're doing. Be prepared for anything. See you there!
Saturday, October 27, 2012
Donation WOD
10 am @ Halsey gym
Barbell's for (Beth's) Boobs!
Today will be our final Barbell's for Boobs WOD this year.
This is our 8th month in our effort to raise money for Mammograms In Action in Beth McNuulty's name. She is one of our crossfitter's who was diagnosed with breast cancer 8 months ago and was evacuated to the states for treatment. Beth is now finalizing her treatments, and has moved to Jacksonville, Florida where her husband is currently stationed. We have currently raised $1650 and I would LOVE to round this out to $2000!!!
Here is a word from Beth:
"My name is Beth McNulty, the mother of two beautiful children (Connor and Victoria) and wife to a loving husband (Kevin). I was 33 years old, in the best shape of my life with no family history of Cancer. I was an avid Crossfitter, 5 days a week and enjoying every minute of pain! My first WOD was Fight Gone Bad and holy crap I still stuck with it!! I loved it, I loved the comradery, and how it made me feel.
In February of this year, I was diagnosed with Breast Cancer. I was crushed!! I was Emergency evacuated in March and had a bilateral mastectomy on March 23rd. I was out of the hospital in 2 days and off pain medication a few days later. I felt well enough visit the Chicago zoo with my family 5 days after surgery. I felt amazing, and I can say a large part of that was because of Crossfit.
Crossfit put me through some very difficult WOD’s, challenging not only my body, but my mind also. I still finished each and every one of them with a smile on my face. My Crossfit family has helped me push through every barrier that has crossed my path in the past 8 months. I’m so proud of my crossfit family! I miss each and every one of you! Thank you for all that you have done in raising Breast Cancer awareness!!!!! Love you guys!!"
"Grace"
30 Clean and Jerk (135/95)
Scaling options:
You may scale the weight, and movement patterns. We would like to see everyone move some weight from the ground to overhead for 30 repetitions. Don't worry if you have never done it before! I have had 6 year olds do this workout before! It is a shorter WOD - usually under 10 mins.
Beth - you have been a TRUE motivation to everyone here. We love you and miss you and are extremely proud to WOD for you and all the other women who have struggled with breast cancer.
For more information:
http://www.barbellsforboobs.org/
Friday, October 26, 2012
How do you say "Tabata"? No matter how you say it, Tabata is a form of high intensity interval training method that offers
more health benefits than traditional cardiovascular exercise. It’s
short and efficient. For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
A/B WOD: Total reps!
Tuck Jumps
Hand Release Push-ups
AB-Mat Sit-ups
Overhead Squats w PVC/Bar
Spend the rest of the class figuring out what weight you will be using for Grace on Saturday! Use this time to really use the coaches... 30 ground to overhead is NO JOKE! See everyone Saturday at 10am on the concrete pad.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
A/B WOD: Total reps!
Tuck Jumps
Hand Release Push-ups
AB-Mat Sit-ups
Overhead Squats w PVC/Bar
Spend the rest of the class figuring out what weight you will be using for Grace on Saturday! Use this time to really use the coaches... 30 ground to overhead is NO JOKE! See everyone Saturday at 10am on the concrete pad.
Thursday, October 25, 2012
It has been great to see some new faces join our addiction. It is that addition that keeps us coming back for more. We would love to see everyone come out this Saturday at 10am for our final Barbell for Boobs fundraiser to help a great cause. Please bring a friend... who knows they may want to join in our addition? Until then I leave you with this..."Every time you stay out late; every time you sleep in; every time you
miss a workout; every time you don't give 100% - You make it that much
easier for me to beat you." - Unknown
18 min AMRAP:
A WOD:
15 Jumping Air Squats
12 Toes to Bar
9 Power Cleans (95#/65#)*
*I wouldn't go heavy since Grace is on Saturday!
B WOD:
15 Air Squats
12 Knees to Elbows or Knee Tucks
9 Wall Ball Cleans
18 min AMRAP:
A WOD:
15 Jumping Air Squats
12 Toes to Bar
9 Power Cleans (95#/65#)*
*I wouldn't go heavy since Grace is on Saturday!
B WOD:
15 Air Squats
12 Knees to Elbows or Knee Tucks
9 Wall Ball Cleans
Wednesday, October 24, 2012
3 Ring Circus!
IF you have a set of rings that you own, please bring them to the WOD or this could get really long...
A/B WOD For time:
30 Ring Rows
Run 800M
20 Ring Dips
Run 400 M
10 Ring Push-up
Run 200 M (Down the hill to the Crack on the other side of the field and back up to the concrete pad)
Interesting article about the Ring Row- I especially love the ladder!
Some information about the Ring Dips- I know most of you want to do the advanced version!
Variations about the Ring Push-up- I'm sure to see superior push-ups since the challenge!
IF you have a set of rings that you own, please bring them to the WOD or this could get really long...
A/B WOD For time:
30 Ring Rows
Run 800M
20 Ring Dips
Run 400 M
10 Ring Push-up
Run 200 M (Down the hill to the Crack on the other side of the field and back up to the concrete pad)
Interesting article about the Ring Row- I especially love the ladder!
Some information about the Ring Dips- I know most of you want to do the advanced version!
Variations about the Ring Push-up- I'm sure to see superior push-ups since the challenge!
Tuesday, October 22, 2012
At first glance, kipping pull-ups look like cheating – or maybe even a spastic type of pull-up – but they’re not. Kipping pull-ups allow more work to be done in less time, thus increasing power output. It’s also a full-body coordination movement that, when performed correctly, applies more functionally to real-life pulling skills!
A WOD
Kipping Pull-ups
3 x MAX *Rest 2 mins between sets
THEN~ 3 RFT
10 Deadlifts (135/175)
25 Lateral Box Jumps
B WOD
A WOD
Kipping Pull-ups
3 x MAX *Rest 2 mins between sets
THEN~ 3 RFT
10 Deadlifts (135/175)
25 Lateral Box Jumps
B WOD
Work on the beginning of the Kipping pull-up (Watch the video above and decide where you are and work on those skills- IE. heels to laces, knee ups, donkey kick on the floor, etc.)
THEN~ 3 RFT
10 Deadlifts (135/175)
25 Lateral Box Jumps
Cash-out~ Coaches Choice
Monday, October 22, 2012
How much do you love your wall ball? We don’t generally practice a “strict” wall ball shot because we allow
the last rep of a set to fall directly to the ground. Why? Because I
find it very gratifying to let that fat ball hit the ground after a lot
of reps. Pretty shallow, I know. Maybe it’s worth reconsidering. What I do know is that you are going to LOVE it...
5 RFT:
400m run w/ Med Ball
20 Wall Balls
20 Med Ball Sit-Ups
*Med ball weight is 20#/14#
*Med ball sit-ups
are performed with bent knees and holding a ball. Ball must tap the ground
behind the head and pass over the knees touching the ground in front of the
feet. *You can perform your Wall Ball shots on the light posts on the track...
Friday, October 18, 2012
The sun'll come out Tomorrow...Bet your bottom dollar that tomorrow there'll be sun!
Just thinkin' about Tomorrow... Clears away the cobwebs, And the sorrow 'Til there's none!
When I'm stuck a day, That's gray, And lonely, I just stick out my chin
And Grin, And Say, Oh!
Just thinkin' about Tomorrow... Clears away the cobwebs, And the sorrow 'Til there's none!
When I'm stuck a day, That's gray, And lonely, I just stick out my chin
And Grin, And Say, Oh!
"Annie"
50 Double-unders and AB mat sit-ups
40 Double-unders and AB mat sit-ups
30 Double-unders and AB mat sit-ups
20 Double-unders and AB mat sit-ups
10 Double-unders and AB mat sit-ups
Meet in the gym and bring a jump rope... If you don't have double-unders... (3:1 you do the math!)
"A cloudy day is no match for a sunny disposition." ~William Arthur Ward.
Thursday, October 18, 2012
Find time to train and discover new skills that you have... sumo deadlift highpull! The sumo deadlift high pull is a great power developer. The lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.
A WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (95/65)
5 Wall Climbs
7 Pull-ups
9 Box Jumps (20/24)
B WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (Kettlebell- 35+)
5 Wall Climbs
7 Jumping Pull-ups
9 Box Jumps (20/24)
*Videos have been included for you to review before class to cut down on instruction. More potential for rain today... be prepared!
A WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (95/65)
5 Wall Climbs
7 Pull-ups
9 Box Jumps (20/24)
B WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (Kettlebell- 35+)
5 Wall Climbs
7 Jumping Pull-ups
9 Box Jumps (20/24)
*Videos have been included for you to review before class to cut down on instruction. More potential for rain today... be prepared!
Wednesday, October 17, 2012
Good possibility we may have rain today... so get to class early as we might need to do this WOD inside in heats with limited space and "loud" music. Everyone has inside of him/her a piece of good news. The good news is that you don't have to do any more wall ball shots today... I know how much you loved them! I know how much you were able to do and what your potential is for the near future... so I've included lunges for your good news for the day! ENJOY...
A/B WOD: 5 Rounds for Time
15 lunge steps while holding a weighted plate overhead (45/25)
20 pushups
30 Double unders (1:3 singles)
A/B WOD: 5 Rounds for Time
15 lunge steps while holding a weighted plate overhead (45/25)
20 pushups
30 Double unders (1:3 singles)
Tuesday, October 16, 2012
A/B WOD: The Ladder!- 20 MIN
Start with
5 Wall Balls (20#/14#)
5 Ab-mat Sit-ups
Run 100 M (approximately 1 lap around both buildings- Gym and conference room/family room)
10 Wall Balls
10 Ab-mat Sit-ups
Run 100 M
15 Wall Balls
15 Ab-mat Sit-ups
Run 100 M
*Keep going up by 5 until time!
Start with
5 Wall Balls (20#/14#)
5 Ab-mat Sit-ups
Run 100 M (approximately 1 lap around both buildings- Gym and conference room/family room)
10 Wall Balls
10 Ab-mat Sit-ups
Run 100 M
15 Wall Balls
15 Ab-mat Sit-ups
Run 100 M
*Keep going up by 5 until time!
“There are no secrets to success. It is the result of preparation, hard work, learning from failure.”-Colin Powell
Monday, October 15, 2012
A/B WOD:
21-15-9 for Time:
Push Press 95/65
Kettle Bell Swings (1.5p/1p)
Rest 3 minutes and do as many hand stand push-ups in 5 minutes
"You must begin to think of yourself as becoming the person you want to be." – David Viscott
21-15-9 for Time:
Push Press 95/65
Kettle Bell Swings (1.5p/1p)
Rest 3 minutes and do as many hand stand push-ups in 5 minutes
"You must begin to think of yourself as becoming the person you want to be." – David Viscott
Friday, October 12, 2012
This WOD is to help with the upcoming Barbells for Boobs fundraiser on
October 27th- Grace (30 ground to overhead)! You decide if you want to
put the bar on the rack or clean into a front squat... weightlifting
skill followed by metabolic conditioning.
A WOD:
20 Min AMRAP
10 Front Squats (135/95)
100 Single Jump Rope
B WOD:
20 Min AMRAP
10 Front Squat with Wall Ball
100 Single Jump Rope
A WOD:
20 Min AMRAP
10 Front Squats (135/95)
100 Single Jump Rope
B WOD:
20 Min AMRAP
10 Front Squat with Wall Ball
100 Single Jump Rope
“I am stronger than I was yesterday but not as strong as I will be tomorrow”- Unknown
Thursday, October 11, 2012
Regular scheduled classes today! Some friendly Gym reminders... IF you are using the chalk, we've been asked to try and sweep up the floors after use. Please do not workout or warm-up in the "walking" path by the front and side entrances for safety reasons. THANKS :)
A WOD:
4 rounds for Time
400 M Run
21 Kettlebell Swings (1.5 pod/ 1 pod)
12 Pull-ups (banded or kipping)
B WOD:
4 rounds for Time
400 M Run
21 Dumbbell Swings OR Russian Kettlebell Swings
12 Jumping Pull-ups
Congratulations to all of our 9 week challengers... the results will be posted soon.
Remember in order to chart your progress and keep track of your results, you need to set yourself goals. It’s important to keep these goals realistic and within a timeframe that will bring about results. Otherwise you’re just setting yourself up for failure, and nothing beats down motivation quicker than that...
"Be Better then you were Yesterday!"~ Unknown
A WOD:
4 rounds for Time
400 M Run
21 Kettlebell Swings (1.5 pod/ 1 pod)
12 Pull-ups (banded or kipping)
B WOD:
4 rounds for Time
400 M Run
21 Dumbbell Swings OR Russian Kettlebell Swings
12 Jumping Pull-ups
Congratulations to all of our 9 week challengers... the results will be posted soon.
Remember in order to chart your progress and keep track of your results, you need to set yourself goals. It’s important to keep these goals realistic and within a timeframe that will bring about results. Otherwise you’re just setting yourself up for failure, and nothing beats down motivation quicker than that...
"Be Better then you were Yesterday!"~ Unknown
Wednesday, October 10, 2012
Remember no AM coached WODs- This means you can actually do the first part of this WOD in the weight room by yourself...
Back Squat Skill Work (click for video)
3*3*3*3*3*(working up to a 3 rep max)- If you've been writing down your weights, you should have an idea where to start and where you need to stop. Divide this up for each round for manageable weight.
Things to remember:
3X Suicide Sprints (Record fastest time)
Back Squat Skill Work (click for video)
3*3*3*3*3*(working up to a 3 rep max)- If you've been writing down your weights, you should have an idea where to start and where you need to stop. Divide this up for each round for manageable weight.
Things to remember:
- Stance- Shoulder width
- Lumber curve maintained
- Weight in heels
- Depth below parallel
- Knees track over feet
- Return to full extension at hips and knees to complete the move
- Head is in a neutral position
3X Suicide Sprints (Record fastest time)
Tuesday, October 9, 2011
Remember no coached classes all day Tuesday and Wednesday morning...
"This is your life - right now - it doesn't wait for you to get back on your feet." unknown
WOD A/B
75 Toes to Bar for Time
Each time you drop, perform 5 plank push-ups.
Really work on getting your toes to the bar that your HANDS are on. Knees to elbows are the preferred scale on this WOD. If you are scaling your workout to knee tucks, make sure your knees break the parallel plain of your hips each time. The key to this WOD is TIGHT CORE!
If time permits:
B WODs- ask a partner to help you go through the B side test... you should be familiar with everything on the list.
"This is your life - right now - it doesn't wait for you to get back on your feet." unknown
WOD A/B
75 Toes to Bar for Time
Each time you drop, perform 5 plank push-ups.
Really work on getting your toes to the bar that your HANDS are on. Knees to elbows are the preferred scale on this WOD. If you are scaling your workout to knee tucks, make sure your knees break the parallel plain of your hips each time. The key to this WOD is TIGHT CORE!
If time permits:
A WODs need to work on just the bar (not the PVC) ground to overhead- examples would be snatch, clean and jerk, clean and press, clean and push press... the Burgener Warm-up (if you are familiar with this) Really work on your form for the upcoming Barbells for BOOBS on October 27th.
B WODs- ask a partner to help you go through the B side test... you should be familiar with everything on the list.
Monday, October 8, 2012
Halsey Gym is closed for the Holiday, SO~ meet at the track at 10am! Bring a friend, you may need them to complete this challenge...
Remember their will be no coached WODs on Tuesday and Wednesday morning, but don't worry a WOD will be posted!
Remember their will be no coached WODs on Tuesday and Wednesday morning, but don't worry a WOD will be posted!
FRIDAY, OCTOBER 5, 2012
FRIDAY, OCTOBER 5, 2012
A WOD
21 Burpee Pull ups
21 V ups
15 Burpee Pull ups
15 V ups
9 Burpee Pull ups
9 V ups
B WOD
21 Burpee jumping pull ups
21 V ups
15 Burpee jumping pull ups
15 V ups
9 Burpee jumping pull ups
9 V ups
Grab a few of the harder gymnastics mats to help set the height for your burpee pull ups if needed, might have to get a bit creative here for jumpers, but I bet yall can figure it out!
Technically all of these pull ups are jumping, but for B WOD the bar should be wrist height while for A WOD it should be out of arms reach or hard to reach.
Here is an example of Burpee Pull ups!
Example of V ups! Try to consistently reach the same part of your toes, foot, ankle, leg for each V up. Scale it to where you can reach reasonably, but still get a good work out!
A WOD
21 Burpee Pull ups
21 V ups
15 Burpee Pull ups
15 V ups
9 Burpee Pull ups
9 V ups
B WOD
21 Burpee jumping pull ups
21 V ups
15 Burpee jumping pull ups
15 V ups
9 Burpee jumping pull ups
9 V ups
Grab a few of the harder gymnastics mats to help set the height for your burpee pull ups if needed, might have to get a bit creative here for jumpers, but I bet yall can figure it out!
Technically all of these pull ups are jumping, but for B WOD the bar should be wrist height while for A WOD it should be out of arms reach or hard to reach.
Here is an example of Burpee Pull ups!
Example of V ups! Try to consistently reach the same part of your toes, foot, ankle, leg for each V up. Scale it to where you can reach reasonably, but still get a good work out!
Thursday, October 4, 2012
Thursday, October 4, 2012
Blackjack (Box Jumps / Push press)
Start with 20 Box Jumps then do 1 Push press, then do one less Box Jump and 1 more push press every round till you get to 1 Box Jump and 20 Push press. Your total should always be 21 (Blackjack!).
This is an example of the first 4 rounds and last 4 rounds.
20 Box Jumps, 1 Push Press (45/33)
19 Box Jumps, 2 Push Press (45/33)
18 Box Jumps, 3 Push Press (45/33)
17 Box Jumps, 4 Push Press (45/33)
...
4 Box Jumps, 17 Push Press (45/33)
3 Box Jumps, 18 Push Press (45/33)
2 Box Jumps, 19 Push Press (45/33)
1 Box Jumps, 20 Push Press (45/33)
This WOD is longer than it looks!
If you have time Cash out: foam roll of your legs.
Blackjack (Box Jumps / Push press)
Start with 20 Box Jumps then do 1 Push press, then do one less Box Jump and 1 more push press every round till you get to 1 Box Jump and 20 Push press. Your total should always be 21 (Blackjack!).
This is an example of the first 4 rounds and last 4 rounds.
20 Box Jumps, 1 Push Press (45/33)
19 Box Jumps, 2 Push Press (45/33)
18 Box Jumps, 3 Push Press (45/33)
17 Box Jumps, 4 Push Press (45/33)
...
4 Box Jumps, 17 Push Press (45/33)
3 Box Jumps, 18 Push Press (45/33)
2 Box Jumps, 19 Push Press (45/33)
1 Box Jumps, 20 Push Press (45/33)
This WOD is longer than it looks!
If you have time Cash out: foam roll of your legs.
Wednesday, October 3, 2012
1K death by push ups
A WOD / B WOD
2 Push ups
Run 100m
4 Push ups
Run 100m
6 Push ups
Run 100m
8 Push ups
Run 100m
10 Push ups
Run 100m
12 Push ups
Run 100m
14 Push ups
Run 100m
15 Push ups
Run 100m
16 Push ups
Run 100m
18 Push ups
Run 100m
20 Push ups
If you do them perfectly they will count towards your perfect push ups.
If it's raining substitute 1 Suicide for the 100m, and note it when you write your score.
A WOD / B WOD
2 Push ups
Run 100m
4 Push ups
Run 100m
6 Push ups
Run 100m
8 Push ups
Run 100m
10 Push ups
Run 100m
12 Push ups
Run 100m
14 Push ups
Run 100m
15 Push ups
Run 100m
16 Push ups
Run 100m
18 Push ups
Run 100m
20 Push ups
If you do them perfectly they will count towards your perfect push ups.
If it's raining substitute 1 Suicide for the 100m, and note it when you write your score.
Tuesday, October 2, 2012
Tuesday, October 2, 2012
9 Week Challenge WOD
If you did this WOD at the start of the 9 Weeks please keep the same scaling you did for that one.
3 Rounds for time
400m run
40 Air Squats
30 Abmat Situps
20 Burpees
10 Walking lunges (total, so 5 each leg)
5 Push ups
If you are participating in the 9 week challenge, and can't do the WOD today, please have it done by Friday night.
9 Week Challenge WOD
If you did this WOD at the start of the 9 Weeks please keep the same scaling you did for that one.
3 Rounds for time
400m run
40 Air Squats
30 Abmat Situps
20 Burpees
10 Walking lunges (total, so 5 each leg)
5 Push ups
If you are participating in the 9 week challenge, and can't do the WOD today, please have it done by Friday night.
Monday, October 1st, 2012
Monday, October 1, 2012
A WOD/B WOD
15 Min AMRAP
9 Toes to Bar
15 Kettlebell swings (1.5/1 POOD)
21 Double Unders
Possible scale options:
9 Knee Tucks or 9 Abmat Situps
15 Kettlebell swings (1 POOD/ 20 lb DB)
63 Single Jump Ropes
A WOD/B WOD
15 Min AMRAP
9 Toes to Bar
15 Kettlebell swings (1.5/1 POOD)
21 Double Unders
Possible scale options:
9 Knee Tucks or 9 Abmat Situps
15 Kettlebell swings (1 POOD/ 20 lb DB)
63 Single Jump Ropes
Friday, September 28, 2012
Friday, September 28, 2012
At the start time of class there will be Kipping pull up coaching for 20min. If you show up late or are not warmed up you might miss some of it so try to show a little early if possible.
WOD A/B
Run a 5K!
If you prefer to not run on a track, use the above to figure out where to go. It starts and ends right in front of Halsey. It's the green line.
Don't forget Barbells for Beth's Boobs at 1000 on Sat.
At the start time of class there will be Kipping pull up coaching for 20min. If you show up late or are not warmed up you might miss some of it so try to show a little early if possible.
WOD A/B
Run a 5K!
If you run the out side of the track run 12 1/2 laps
If you prefer to not run on a track, use the above to figure out where to go. It starts and ends right in front of Halsey. It's the green line.
Don't forget Barbells for Beth's Boobs at 1000 on Sat.
Thursday, September 27, 2012
Thursday, September 27, 2012
WOD A/B
10 Ring Dips
21 Box jumps
21 Push Press 85lb/65lb
15 Box jumps
15 Push Press 85lb/65lb
9 Box jumps
9 Push Press 85lb/65lb
10 Ring Dips
WOD A/B
10 Ring Dips
21 Box jumps
21 Push Press 85lb/65lb
15 Box jumps
15 Push Press 85lb/65lb
9 Box jumps
9 Push Press 85lb/65lb
10 Ring Dips
Wednesday, September 26, 2012
Wednesday, September 26, 2012
*** 1630 (430PM) class has been moved to 1700 (5PM) for today. ***
WOD A/B
10 x 225/155lb Dead lift
Run 400m with a Med ball 20/14lb
3 Rounds for time, start and finish on the concrete
Cash out: Work on Ring Dips!
*** 1630 (430PM) class has been moved to 1700 (5PM) for today. ***
WOD A/B
10 x 225/155lb Dead lift
Run 400m with a Med ball 20/14lb
3 Rounds for time, start and finish on the concrete
Cash out: Work on Ring Dips!
Tuesday, September 25, 2012
Ten to Two Tuesday! ( Sounds better than 100 to 20 anyways)
10 Burpees
10 Pull ups
100 Double Unders (3:1 sub)
8 Burpees
8 Pull ups
80 Double Unders (3:1)
6 Burpees
6 Pull ups
60 Double Unders (3:1)
4 Burpees
4 Pull ups
40 Double Unders (3:1)
2 Burpees
2 Pull ups
20 Double Unders (3:1)
Cash out
10 KB cleans each arm (1.5/1 Pood )
(If you can press it, work on doing a clean followed by a press)
10 Burpees
10 Pull ups
100 Double Unders (3:1 sub)
8 Burpees
8 Pull ups
80 Double Unders (3:1)
6 Burpees
6 Pull ups
60 Double Unders (3:1)
4 Burpees
4 Pull ups
40 Double Unders (3:1)
2 Burpees
2 Pull ups
20 Double Unders (3:1)
Cash out
10 KB cleans each arm (1.5/1 Pood )
(If you can press it, work on doing a clean followed by a press)
Monday, September 24, 2012
Monday, September 24, 2012
Happy Birthday Courtney!
8 Min AMRAP
8 Toes to Bar
8 Thrusters 85/55lb
Cash Out: 20 Dips! (Focus on getting a good full range of motion)
Work on stuff you suck at with any extra time.
Happy Birthday Courtney!
8 Min AMRAP
8 Toes to Bar
8 Thrusters 85/55lb
Cash Out: 20 Dips! (Focus on getting a good full range of motion)
Work on stuff you suck at with any extra time.
Friday, September 21, 2012
Friday, September 21, 2012
One Minute Hell
Running of 1min on, 1 min off, 1 min on, 50 sec off, 1
min on, 40 sec off, 1 min on, 30 sec off, 1
min on 20 sec off, 1 min on, 10 sec off,
then go back up the ladder... 1 min on, 20
sec off, until you finish with 1 min on, 50
sec off, 1 min on.
Round to the nearest 50m for score
Cash out:
20 Ring Dips
(Go heavy)
One Minute Hell
Running of 1min on, 1 min off, 1 min on, 50 sec off, 1
min on, 40 sec off, 1 min on, 30 sec off, 1
min on 20 sec off, 1 min on, 10 sec off,
then go back up the ladder... 1 min on, 20
sec off, until you finish with 1 min on, 50
sec off, 1 min on.
Round to the nearest 50m for score
Cash out:
20 Ring Dips
(Go heavy)
Thursday, September 20, 2012
Thursday, September 20, 2012
4 Rounds of
5 155/115 Power clean
10 Pull ups
20 V-Ups
Cash Out:
Foam Roll!
4 Rounds of
5 155/115 Power clean
10 Pull ups
20 V-Ups
Cash Out:
Foam Roll!
Wednesday, September 19, 2012
Wednesday, September 19, 2012
A WOD
10 rounds for time
5 Push ups
10 Ab matt sit ups
15 Wall balls
B WOD
10 rounds for time
5 Push ups
10 Ab matt sits ups
15 Wall balls
A WOD
10 rounds for time
5 Push ups
10 Ab matt sit ups
15 Wall balls
B WOD
10 rounds for time
5 Push ups
10 Ab matt sits ups
15 Wall balls
Tuesday, September 18, 2012
Tuesday, September 18, 2012
50 Double unders (3:1 sub)
4 Rounds
5 HSPU
10 Kettle Bell Swings (1.5/1Pood)
50 Double unders (3:1 sub)
Cash out:
Practice 10 KB cleans each arm
50 Double unders (3:1 sub)
4 Rounds
5 HSPU
10 Kettle Bell Swings (1.5/1Pood)
50 Double unders (3:1 sub)
Cash out:
Practice 10 KB cleans each arm
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