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
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
Monday, September 17, 2012
Monday, September 17, 2012
Happy Monday!
As a reminder there will be no 0930 today.
Loony Leg WOD
20 Min AMRAP
5 Burpees
10 Pushups
20 Yds walking lunges (10 out / 10 back)
20 Yrd broad jumps (10 out / 10 back)
20 Yrd Sprints (10 out / 10 back)
Score the rounds + closest 5 yds or reps.
Cash Out:
30 Hollow Body Pull Ups
Friday, September 14, 2012
Halsey Gym will be open in the evening, but classes today will meet on the concrete platform again as it will still be closed in the A.M.
Surprise Team Tire Flip WOD!
Details will be provided at class.
You had a little practice earlier this week - get ready to really use it!
Thursday, September 13, 2012
Announcement: Halsey gym is Thursday and Friday morning this week - we will be meeting on the concrete platform.
Please
consider what you will need or want that you usually get inside and make
appropriate arrangements (ie potty break, towels etc)
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
No Saturday WOD this week.
Wednesday, September 12, 2012
Announcement: Halsey gym is closed Thursday and Friday this week - we will be meeting on the concrete platform.
Please consider what you will need or want that you usually get inside and make appropriate arrangements (ie potty break, towels etc)
A WOD
9 min AMRAP
5 Hang Power Cleans (135/95)
7 Front Squats (135/95)
9 Wallball Pushpress to 10 feet/9 feet
B WOD
9 min AMRAP
7 Wallball Cleans
9 Wallball Push Press
Cash-out time permitting:
10 min practice:
Ring Muscle ups or
Bar muscle ups or
Chest to Bar pullups or
Kipping pullups or
Kipping
***practice whichever you are currently working on***
Tuesday, September 11, 2012
A/B WOD:
9 Rounds of:
11 Wallballs
20 Ab Mat Sit-ups
01 Tireflip (use a partner if necessary)
For Time
Cash out
Time permitting
5 min handstand walk for distance.
Monday, September 10, 2012
A/B WOD
Perform 100 burpees for time*
*Every minute on the minute perform 3 deadhang pullups, the rest of the minute is you time to accumulate your100 burpees.
Friday, September 7, 2012
A WOD:
"JACKIE"
1000m ROW
50 Thrusters (45lbs)
30 pull-ups
B WOD:
1000m ROW
50 Front Squats with Wall-ball (20/18)
30 Pull-ups
*There is only 1 rower so get warmed up quickly (come early) so we can get started...If you need to be done on time please let me know otherwise we will go in the order you arrive, write your name on the board when you get in*
Thursday September 6, 2012
Descending reps coupled with ascending reps
for time of:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
Jumping Air Squats
-rest 5 minutes
then 1 mile run for time.
Cash out: coaches choice - time permitting
-Cindy
Wednesday, September 5, 2012
The 0930 class is cancelled today.
Cash-in:
10-20 min coaching on running technique.
A/B WOD
RUN
2 min run; 30 sec rest
3 min run; 60 sec rest
4 min run; 90 sec rest
5 min run; 120 sec rest
4 min run; 90 sec rest
3 min run; 60 sec rest
2 min run.
For distance - round to nearest completed 200m.
Optional/Independent Strength Work:Deadlift:
5 @ 65%
5 @ 75%
5 @ 85%
Tuesday, September 4, 2012
A/B WOD:
8 Wall climbs***
16 KB swings (53/35)
41 Slamballs (20/14)
70 Overhead lunge steps with plate (35/25)
41 Slamballs
16 KB swings
8 Wall climbs
For time
*** Please perform wall climbs on the blue wall***
Monday, September 3, 2012
TEAM WOD AT 8AM!!! This will be the only coached WOD on Monday - Coach Cindy
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