AMRAP in 15 minutes
5 handstand push-ups
10 dead lifts @ 183/135#
15 box jumps @ 24"/20"
Monday, December 30, 2013
Hammer
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
Monday, December 30, 2013
Hammer
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
Friday, December 27, 2013
For time:
On a running clock:
100 double unders
Then
21-15-9
Ring dips
Deadlift @ 185/135#
Then
100 double unders
Clock stops
Score: time
Thursday, December 26, 2013
6 rounds for time
400 meter run
25 wall ball shots 20/14# to 10'/9' target
400 meter run
25 wall ball shots 20/14# to 10'/9' target
Tuesday, December 24, 2013
Thanks Chris Coates for the 12 Days of Christmas WOD!
For Time: Weight (70/45#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.
For Time: Weight (70/45#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.
Monday, December 23, 2013
CrossFit Open WOD 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday, December 19, 2013
5 rounds for time
10 hand release push-ups
20 Kettlebell swings @ 53/35#
30 air squats
50 double unders
10 hand release push-ups
20 Kettlebell swings @ 53/35#
30 air squats
50 double unders
Wednesday, December 18, 2013
For 10 minutes:
Alternating every 30 seconds:
As many reps as possible of power snatch @ 95/65#
As many reps as possible of pull-ups
Alternating every 30 seconds:
As many reps as possible of power snatch @ 95/65#
As many reps as possible of pull-ups
Monday, December 16, 2013
CrossFit Open WOD 11.5
AMRAP in 20 minutes
AMRAP in 20 minutes
5 power cleans @ 145/100#
10 toes to bar
15 wall ball shots @ 20/14# to 10'/9' target
Thursday, December 12, 2013
Oly total!
Snatch 1 Rep Max
Rest as much as needed
Clean and jerk 1 Rep Max
Score: snatch weight/c&j weight (bonus points for reporting your weight in kilos)
My intention is for these lifts to be from the ground, full squat depth, split jerk. If you are not comfortable with full oly lifts, you may do power lifts or start from the hang, just please annotate what you performed. Ex. Hang power snatch 135#/clean + power jerk 170#
Clean=squat clean
Snatch=squat snatch
Jerk=split jerk
Power jerk=push jerk
Hang=not starting the lift from the floor
You can always search YouTube for video examples.
Don't forget to report your maxes on the Facebook post!
Snatch 1 Rep Max
Rest as much as needed
Clean and jerk 1 Rep Max
Score: snatch weight/c&j weight (bonus points for reporting your weight in kilos)
My intention is for these lifts to be from the ground, full squat depth, split jerk. If you are not comfortable with full oly lifts, you may do power lifts or start from the hang, just please annotate what you performed. Ex. Hang power snatch 135#/clean + power jerk 170#
Clean=squat clean
Snatch=squat snatch
Jerk=split jerk
Power jerk=push jerk
Hang=not starting the lift from the floor
You can always search YouTube for video examples.
Don't forget to report your maxes on the Facebook post!
Wednesday, December 11, 2013
For time:
800 meter run
30 toes to bar
15 box jumps (24"/20")
400 meter run
20 toes to bar
10 box jumps
200 meter run
10 toes to bar
5 box jumps
800 meter run
30 toes to bar
15 box jumps (24"/20")
400 meter run
20 toes to bar
10 box jumps
200 meter run
10 toes to bar
5 box jumps
Tuesday, December 10, 2013
With a running clock:
Buy in: 100 double unders
Then immediately start:
For the remainder of each minute, perform as many pistols as possible.
Followed immediately by 100 double unders
Score: total time/total hspu/total pistols
Monday, December 9, 2013
CrossFit Open WOD 11.4
AMRAP in 10 minutes:
60 bar facing burpees
30 overhead squats @ 120/90#
10 muscle ups
Bar facing burpees: body must be perpendicular to the bar. You must jump off of 2 feet and land on 2 feet on the opposite side of the bar. You may step up to the bar and away from it as you need. Watch your face, try not to eat the bar :)
OHS: first rep may be a squat snatch. No racks allowed. You may clean , rack the bar on your back and jerk it up, power snatch the bar up, or squat snatch it up. Be careful, these are heavy and high reps. As with any weightlifting movement, if the bar gets out of position, do not try to save the rep, immediately dump it.
Muscle ups: if you can't do muscle ups, sub 1 chest to bar pull-up + 1 ring dip per mu. This is a method of scaling and not considered rx.
AMRAP in 10 minutes:
60 bar facing burpees
30 overhead squats @ 120/90#
10 muscle ups
Bar facing burpees: body must be perpendicular to the bar. You must jump off of 2 feet and land on 2 feet on the opposite side of the bar. You may step up to the bar and away from it as you need. Watch your face, try not to eat the bar :)
OHS: first rep may be a squat snatch. No racks allowed. You may clean , rack the bar on your back and jerk it up, power snatch the bar up, or squat snatch it up. Be careful, these are heavy and high reps. As with any weightlifting movement, if the bar gets out of position, do not try to save the rep, immediately dump it.
Muscle ups: if you can't do muscle ups, sub 1 chest to bar pull-up + 1 ring dip per mu. This is a method of scaling and not considered rx.
Friday, December 6, 2013
Death by Front Squat
115/75#
With a continuously running clock do one Front Squat the first minute, two Front Squats the second minute, three Front Squats the third minute, continuing as long as you are able.
Thursday, December 5, 2013
Strict press
3-3-3-3-3
Then
21-15-9
Thrusters @ 95/65#
Sumo deadlift high pull @ 95/65#
3-3-3-3-3
Then
21-15-9
Thrusters @ 95/65#
Sumo deadlift high pull @ 95/65#
Wednesday, December 4, 2013
AMRAP in 15 minutes
5 handstand push-ups
10 box jumps 24"/20"
15 abmat sit-ups
20 kettle bell swings @ 53/35#
5 handstand push-ups
10 box jumps 24"/20"
15 abmat sit-ups
20 kettle bell swings @ 53/35#
Tuesday, December 03, 2013
4 rounds for time
400 m run
5 muscle ups
25 wall ball shots @ 20/14# to 10/9' target
Muscle up sub = 3 chest to bar pull-ups + 3 ring dips per mu
400 m run
5 muscle ups
25 wall ball shots @ 20/14# to 10/9' target
Muscle up sub = 3 chest to bar pull-ups + 3 ring dips per mu
Monday, December 2, 2013
CrossFit Open WOD 11.3
AMRAP in 5 Minutes
Squat Clean + Jerk @ 165/110#
(see the link below for movement standards and rules for this WOD)
Rest as needed, then
Thruster - in no more than 7 sets, find your daily 2 rep max
http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf
*A 5 Minute AMRAP doesn't sound like a lot, but you should work at max intensity. This sucks big time.
*The thruster is a daily max. After the Clean and Jerk AMRAP, you will be fatigued and will most likely not PR your thruster, that's ok! Just find your 2 rep max for the day.
AMRAP in 5 Minutes
Squat Clean + Jerk @ 165/110#
(see the link below for movement standards and rules for this WOD)
Rest as needed, then
Thruster - in no more than 7 sets, find your daily 2 rep max
http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf
*A 5 Minute AMRAP doesn't sound like a lot, but you should work at max intensity. This sucks big time.
*The thruster is a daily max. After the Clean and Jerk AMRAP, you will be fatigued and will most likely not PR your thruster, that's ok! Just find your 2 rep max for the day.
Thanksgiving! Thursday, November 27, 2013
Happy Turkey Day!
I know I said there would be no programmed WOD for today, but I received a request from Ashley and Marshall for one...so here you go!
As Many Reps as Possible in 20 Minutes:
1 pullup
2 pushups
3 airsquats
2 pullups
4 pushups
6 airsquats
3 pullups
6 pushups
9 airsquats
4 pullups
8 pushups
12 airsquats
5 pullups
10 pushups
15 airsquats
6 pullups
12 pushups
18 airsquats
7 pullups
14 pushups
21 airsquats
8 pullups
16 pushups
24 airsquats
9 pullups
18 pushups
27 airsquats
10 pullups
20 pushups
30 airsquats
and so on...
I know I said there would be no programmed WOD for today, but I received a request from Ashley and Marshall for one...so here you go!
As Many Reps as Possible in 20 Minutes:
1 pullup
2 pushups
3 airsquats
2 pullups
4 pushups
6 airsquats
3 pullups
6 pushups
9 airsquats
4 pullups
8 pushups
12 airsquats
5 pullups
10 pushups
15 airsquats
6 pullups
12 pushups
18 airsquats
7 pullups
14 pushups
21 airsquats
8 pullups
16 pushups
24 airsquats
9 pullups
18 pushups
27 airsquats
10 pullups
20 pushups
30 airsquats
and so on...
Wednesday, November 27, 2013
Tabata 8 Minutes
Jumping Air Squats
Handstand Pushups
(looks like 20 seconds max jumping air squats, rest 10 seconds, 20 seconds max handstand pushups, rest 10 seconds, repeat...)
Rest 4 Minutes
Tabata 8 Minutes
Double Unders
Jumping Lunges
Score: Total Reps
HOLIDAY UPDATE
No WOD on Thanksgiving, enjoy your holiday!
Friday's WOD will be a 5k Run and 1k Swim. There's a Turkey Trot 5k in Ranger at 1000, registration starts at 0900. Then, between 1100-2000, head over to the indoor pool for the Turkey 1k Swim. If you complete both, you will be awesome and also will win a prize.
Jumping Air Squats
Handstand Pushups
(looks like 20 seconds max jumping air squats, rest 10 seconds, 20 seconds max handstand pushups, rest 10 seconds, repeat...)
Rest 4 Minutes
Tabata 8 Minutes
Double Unders
Jumping Lunges
Score: Total Reps
HOLIDAY UPDATE
No WOD on Thanksgiving, enjoy your holiday!
Friday's WOD will be a 5k Run and 1k Swim. There's a Turkey Trot 5k in Ranger at 1000, registration starts at 0900. Then, between 1100-2000, head over to the indoor pool for the Turkey 1k Swim. If you complete both, you will be awesome and also will win a prize.
Tuesday, November 26, 2013
6 rounds for time
200m run (1 wide lap around the 2 outside buildings) or 4 suicides if the weather is bad
10 Kettlebell swings (53/35#)
5 pull-ups
200m run (1 wide lap around the 2 outside buildings) or 4 suicides if the weather is bad
10 Kettlebell swings (53/35#)
5 pull-ups
Monday, November 25, 2013
Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100#)
12 Hand release Push-ups
15 Box jumps (24"/20")
12 Hand release Push-ups
15 Box jumps (24"/20")
Friday, November 22, 2013
Overhead Squat
5-5-5-5-5-5-5
*You can either work up to one weight and stick to it, or work up to about 65% and increase each set to find a daily 5-rep max
5-5-5-5-5-5-5
*You can either work up to one weight and stick to it, or work up to about 65% and increase each set to find a daily 5-rep max
Thursday, November 21, 2013
This chipper is from CrossFit Kings Point in Orlando, FL
For time:
100m run
50 Toes to Bar
50 Hand Release Pushups
50 Ring Rows
200m run
30 TTB
30 Hand Release Pushups
30 Ring Rows
300m run
20 TTB
20 Hand Release Pushups
20 Ring Rows
400m run
**Scale as needed
For time:
100m run
50 Toes to Bar
50 Hand Release Pushups
50 Ring Rows
200m run
30 TTB
30 Hand Release Pushups
30 Ring Rows
300m run
20 TTB
20 Hand Release Pushups
20 Ring Rows
400m run
**Scale as needed
Tuesday, November 19, 2013
3 Rounds for Time
5 Handstand Pushups
10 Power Cleans @ 75/115#
15 Wall Ball Shots @ 14/20# 9/10'
20 Double Unders
5 Handstand Pushups
10 Power Cleans @ 75/115#
15 Wall Ball Shots @ 14/20# 9/10'
20 Double Unders
Monday, November 18, 2013
CrossFit Games Open WOD 11.1
AMRAP 10 Minutes
30 Double Unders
15 Power Snatch 75/55#
AMRAP 10 Minutes
30 Double Unders
15 Power Snatch 75/55#
Friday, November 15th, 2013
1 Mile Run (4 laps outside lane of the track)
Rest 1:1
800m Run (2 laps outside lane of the track)
Rest 1:1
400m Run (1 lap outside lane of the track)
Rest 1:1
200m Sprint
Rest 1:1
100m Sprint
DONE!
Score: mile/800m/400m/200m/100m
Rest 1:1 = rest as long as you work. So, if the 1 mile run takes 8 minutes, rest 8 minutes, etc
Rest 1:1
800m Run (2 laps outside lane of the track)
Rest 1:1
400m Run (1 lap outside lane of the track)
Rest 1:1
200m Sprint
Rest 1:1
100m Sprint
DONE!
Score: mile/800m/400m/200m/100m
Rest 1:1 = rest as long as you work. So, if the 1 mile run takes 8 minutes, rest 8 minutes, etc
Thursday, November 14, 2013
21-15-9
Burpee-Over-Box Jumps 24/20"
Power Snatch @ 95/65#
Burpee-over-box jumps:
RX+ =burpee in front of the box, then jump OVER the box onto the other side
RX= burpee in front of the box, jump onto the box, jump forward off the other side
Burpee-Over-Box Jumps 24/20"
Power Snatch @ 95/65#
Burpee-over-box jumps:
RX+ =burpee in front of the box, then jump OVER the box onto the other side
RX= burpee in front of the box, jump onto the box, jump forward off the other side
Wednesday, November 13, 2013
5 Rounds for Time
50 Double Unders
15 Deadlifts @ 205/155#
10 Hand Release Pushups
50 Double Unders
15 Deadlifts @ 205/155#
10 Hand Release Pushups
Tuesday, November 12, 2013
15 Minute AMRAP
6 Chest to Bar Pullups
4 Squat Clean + Front Squat + Jerk @ 135/95
200m Run
6 Chest to Bar Pullups
4 Squat Clean + Front Squat + Jerk @ 135/95
200m Run
Labor Day! Monday, November 11, 2013
Happy Labor Day!
Halsey is closed today, bur Ranger is open :)
There are 2 options for today's workout:
1) Chest day (what does that even mean?!?): find your 5 rep daily max bench press, then your 3 rep daily max bench press, then your 1 rep daily max bench press. No limit on how many sets you do to accomplish these daily maxes. But, once you fail, move on to the next daily max. Don't have a spotter? Do 8 sets of 5 at a heavy but manageable weight.
OR
2) Do something out of the box: run around with your kids/dog on the playground, play a sport (3v3 ultimate frisbee will humble/destroy you), run stadiums, explore Tokyo on foot, swim laps at the indoor pool. The possibilities are endless :)
Halsey is closed today, bur Ranger is open :)
There are 2 options for today's workout:
1) Chest day (what does that even mean?!?): find your 5 rep daily max bench press, then your 3 rep daily max bench press, then your 1 rep daily max bench press. No limit on how many sets you do to accomplish these daily maxes. But, once you fail, move on to the next daily max. Don't have a spotter? Do 8 sets of 5 at a heavy but manageable weight.
OR
2) Do something out of the box: run around with your kids/dog on the playground, play a sport (3v3 ultimate frisbee will humble/destroy you), run stadiums, explore Tokyo on foot, swim laps at the indoor pool. The possibilities are endless :)
HERO WOD Saturday, November 9, 2013
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Friday, November 8, 2013
5 Rounds for Time
5 Right-arm dumbbell snatches @ 25/40#
10 Left-arm dumbbell overhead lunges @ 25/40#
15 Goblet squats @ 25/40#
5 Left-arm dumbbell snatches @ 25/40#
10 Right-arm dumbbell overhead lunges @ 25/40#
15 Goblet squats @ 25/40#
5 Right-arm dumbbell snatches @ 25/40#
10 Left-arm dumbbell overhead lunges @ 25/40#
15 Goblet squats @ 25/40#
5 Left-arm dumbbell snatches @ 25/40#
10 Right-arm dumbbell overhead lunges @ 25/40#
15 Goblet squats @ 25/40#
Thursday, November 7, 2013
3 Rounds for Time
400m Run
40 Air squats
30 Abmat Situps
20 Hand release pushups
10 Burpees
400m Run
40 Air squats
30 Abmat Situps
20 Hand release pushups
10 Burpees
Wednesday, November 6, 2013
Every Minute on the Minute (EMOM)
3 Pullups
Burpees for the remainder of the minute
WOD is complete when 100 burpees have been completed
Score: Time
3 Pullups
Burpees for the remainder of the minute
WOD is complete when 100 burpees have been completed
Score: Time
Tuesday, November 5, 2013
In 12 minutes, establish a 1 rep max (1RM) Front Squat
Rest 3 minutes
5x5 Front Squat @ 75% of your 1RM (1-2 minutes rest between sets)
Rest 3 minutes
AMRAP in 5 minutes:
5 Toes to Bar
10 Double unders
Followed immediately by:
AMRAP in 5 minutes
5 Wallball shots @ 14/20# to 9'/10' target
10 Kettle bell swings @ 35/53#
Rest 3 minutes
5x5 Front Squat @ 75% of your 1RM (1-2 minutes rest between sets)
Rest 3 minutes
AMRAP in 5 minutes:
5 Toes to Bar
10 Double unders
Followed immediately by:
AMRAP in 5 minutes
5 Wallball shots @ 14/20# to 9'/10' target
10 Kettle bell swings @ 35/53#
Monday, November 4, 2013
Saturday, November 9th: HERO WOD @ 0900
Strict Press
5-5-5-5-5
Push Press
3-3-3-3-3
Jerk
1-1-1-1-1
*Each set, increase weight, working up to a 5-rep, 3-rep, or 1-rep max if possible
1000m row for time
Strict Press
5-5-5-5-5
Push Press
3-3-3-3-3
Jerk
1-1-1-1-1
*Each set, increase weight, working up to a 5-rep, 3-rep, or 1-rep max if possible
1000m row for time
Friday, November 1, 2013
3 Rounds for Time
10 Ring Push ups
10 Deadlift @ 225/185#
10 Box Jumps @ 20/24"
10 Ring Push ups
10 Deadlift @ 225/185#
10 Box Jumps @ 20/24"
Thursday, October 31, 2013
Happy Halloween!
5 Rounds for Time
3 Hang squat cleans @ 185/135#
6 Pullups
9 Kettle bell swings @ 53/35#
5 Rounds for Time
3 Hang squat cleans @ 185/135#
6 Pullups
9 Kettle bell swings @ 53/35#
Wednesday, October 30, 2013
AMRAP in 10 Minutes
12 Bar facing burpees
6 Overhead squat @ 120/90#
2 Muscle ups (modification: 4 chest-to-bar pullups+4 ring dips)
Rest
3 x 400m run, Rest 1:1
12 Bar facing burpees
6 Overhead squat @ 120/90#
2 Muscle ups (modification: 4 chest-to-bar pullups+4 ring dips)
Rest
3 x 400m run, Rest 1:1
Tuesday, October 29, 2013
5 Rounds for Time
3 Handstand Pushups
10 Toes to bar
Rest 3 minutes
5 Rounds for Time
3 Power Snatches 135/95#
100m run
Score: time/time
3 Handstand Pushups
10 Toes to bar
Rest 3 minutes
5 Rounds for Time
3 Power Snatches 135/95#
100m run
Score: time/time
Monday, October 28, 2013
For Time:
50 Double unders (3:1 modification)
10 Thrusters @ 95/65#
45 DU
9 Thrusters
40 DU
8 Thrusters
35 DU
7 Thrusters
30 DU
6 Thrusters
25 DU
5 Thrusters
20 DU
4 Thrusters
15 DU
3 Thursters
10 DU
2 Thrusters
5 DU
1 Thruster
Done!
50 Double unders (3:1 modification)
10 Thrusters @ 95/65#
45 DU
9 Thrusters
40 DU
8 Thrusters
35 DU
7 Thrusters
30 DU
6 Thrusters
25 DU
5 Thrusters
20 DU
4 Thrusters
15 DU
3 Thursters
10 DU
2 Thrusters
5 DU
1 Thruster
Done!
Friday, October 25, 2013
4 Rounds for Time
5 Dumbell Ground to Overhead @ 40#/25#
10 Medball Pushups
15 Medball Situps
Dumbell Ground to Overhead
Med Ball Pushups
Medball Situps
5 Dumbell Ground to Overhead @ 40#/25#
10 Medball Pushups
15 Medball Situps
Dumbell Ground to Overhead
Med Ball Pushups
Medball Situps
Thursday, October 24, 2013
Buy In: 3 Sets of 10 Good mornings @ light/moderate weight - Rest as needed between sets, you may use different weight for each set or stay at one set weight
See video below, but go much slower than this guy- 3 count down, 3 count up. For the purposes of today, go slowly, use light weight, get comfortable with the movement. You should feel these in your hamstrings and glutes. **Super important: maintain your lumbar curve. If you begin to lose your lumbar curve, don't bring your torso all the way down to parallel to the ground. Better to maintain your curve and have less range of motion.
Good mornings:
As Many Rounds as Possible in 15 Minutes:
5 Ring dips
7 Pullups
9 Med Ball Cleans
Med Ball Cleans:
See video below, but go much slower than this guy- 3 count down, 3 count up. For the purposes of today, go slowly, use light weight, get comfortable with the movement. You should feel these in your hamstrings and glutes. **Super important: maintain your lumbar curve. If you begin to lose your lumbar curve, don't bring your torso all the way down to parallel to the ground. Better to maintain your curve and have less range of motion.
Good mornings:
As Many Rounds as Possible in 15 Minutes:
5 Ring dips
7 Pullups
9 Med Ball Cleans
Med Ball Cleans:
Tuesday, October 22, 2013
10-9-8-7-6-5-4-3-2-1
Box Jumps @ 24'/20'
Wall Ball Shots @ 20#/14# to 10'/9' target
Box Jumps @ 24'/20'
Wall Ball Shots @ 20#/14# to 10'/9' target
Monday, October 21, 2013
5 Rounds for Time
5 Power Cleans
10 Shoulder to Overhead (press, push press, or jerk. your choice)
15 Deadlifts
Weight: 135/95# for all movements
5 Power Cleans
10 Shoulder to Overhead (press, push press, or jerk. your choice)
15 Deadlifts
Weight: 135/95# for all movements
Friday, October 18, 2013
AMRAP in 18 Minutes
10 Knees to Elbows
15 Deadlifts @ 155/110
20 Kettlebell Swings @ 35/55
Cash out: 50 hand release pushups
10 Knees to Elbows
15 Deadlifts @ 155/110
20 Kettlebell Swings @ 35/55
Cash out: 50 hand release pushups
Thursday, October 17, 2013
Buy in: 3 sets of max strict pullups with 1-2 mins rest between sets
(If you can't do strict pullups, do kipping pullups. If you can't do kipping pullups, do banded pullups. If you can't do banded pullups, do 3 sets of 10 jumping pullups, jumping as little as possible. DO NOT do max sets of jumping pullups.)
Rest
800m Run
50 Backsquats @ 135/95#
10 Wallclimbs (these are for you James!)
50 Backsquats @ 135/95#
800m Run
(If you can't do strict pullups, do kipping pullups. If you can't do kipping pullups, do banded pullups. If you can't do banded pullups, do 3 sets of 10 jumping pullups, jumping as little as possible. DO NOT do max sets of jumping pullups.)
Rest
800m Run
50 Backsquats @ 135/95#
10 Wallclimbs (these are for you James!)
50 Backsquats @ 135/95#
800m Run
Wednesday, October 16, 2013
7 sets of 5 reps Overhead Squats @ 65% of your 1 rep max (1RM)
*If you don't know what your 1RM, pick a weight that you can complete sets of 5 for all 7 sets, that is a little challenging towards the last sets. If they are super easy, add weight. If you are getting close to failure, drop weight. 65% should be manageable for sets of 5. Don't worry, we will be testing in a few weeks for an OHS 1 rep max.
Rest at least 5 minutes
100m burpee-broad jump
*If you don't know what your 1RM, pick a weight that you can complete sets of 5 for all 7 sets, that is a little challenging towards the last sets. If they are super easy, add weight. If you are getting close to failure, drop weight. 65% should be manageable for sets of 5. Don't worry, we will be testing in a few weeks for an OHS 1 rep max.
Rest at least 5 minutes
100m burpee-broad jump
Tuesday, October 15, 2013
In 10 minutes, find your 1 rep max for shoulder press
Write down this number in your WOD journal (if you don't have one, get one this week) and keep it filed away for future use
Rest at least 5 minutes
5 Rounds for Time
100 Double Unders (300 singles for scaled)
Max unbroken Thrusters @ 95/65#
Write down this number in your WOD journal (if you don't have one, get one this week) and keep it filed away for future use
Rest at least 5 minutes
5 Rounds for Time
100 Double Unders (300 singles for scaled)
Max unbroken Thrusters @ 95/65#
Monday, October 14th, 2013
Not sure if Halsey is closed for the holiday, so this is a WOD we can do outside.
Buy-in: Tabata (8 rounds of 20 seconds work and 10 seconds rest) Handstand holds
*Focus on ACTIVE SHOULDERS and keeping a TIGHT CORE. Think about trying to shrug your shoulders as close to your ears as possible. If you feel uncomfortable upside down, try looking "up" with your eyes at the floor (but make sure to keep your ears between your arms). Only rest your heels on the wall while keeping your entire torso extremely straight (this can only happen by keeping a SUPER tight core). Don't get lazy in the last sets and relax your shoulders or core.
**Goal: do NOT slam into the wall. Only kick up with enough force to gently rest your feet against the wall. This should be completely silent. Yes, it takes practice, but its invaluable for handstand progressions.
***This is primarily for shoulder stabilization. If you can't do a handstand against the wall, try walking your feet up the wall as high as you can while balancing on your hands and hold it for the remainder of the 20 seconds. OR practice trying to kick up into a handstand for 20 seconds.
Rest at least 5 minutes
AMRAP (As Many Rounds as Possible) in 12 Minutes
5 Tire Flips
100m(ish) run (1 lap around both buildings)
5 Tire Flips
100m(ish) run BACKWARDS (1 lap around both buildings)
Buy-in: Tabata (8 rounds of 20 seconds work and 10 seconds rest) Handstand holds
*Focus on ACTIVE SHOULDERS and keeping a TIGHT CORE. Think about trying to shrug your shoulders as close to your ears as possible. If you feel uncomfortable upside down, try looking "up" with your eyes at the floor (but make sure to keep your ears between your arms). Only rest your heels on the wall while keeping your entire torso extremely straight (this can only happen by keeping a SUPER tight core). Don't get lazy in the last sets and relax your shoulders or core.
**Goal: do NOT slam into the wall. Only kick up with enough force to gently rest your feet against the wall. This should be completely silent. Yes, it takes practice, but its invaluable for handstand progressions.
***This is primarily for shoulder stabilization. If you can't do a handstand against the wall, try walking your feet up the wall as high as you can while balancing on your hands and hold it for the remainder of the 20 seconds. OR practice trying to kick up into a handstand for 20 seconds.
Rest at least 5 minutes
AMRAP (As Many Rounds as Possible) in 12 Minutes
5 Tire Flips
100m(ish) run (1 lap around both buildings)
5 Tire Flips
100m(ish) run BACKWARDS (1 lap around both buildings)
Friday, October 11, 2013
Mainsite 130923
For time:
45/35 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/85 pound Overhead squat, 25 reps
50 Toes to bar
185/125 pound Overhead squat, 10 reps
20 Toes to bar
For time:
45/35 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/85 pound Overhead squat, 25 reps
50 Toes to bar
185/125 pound Overhead squat, 10 reps
20 Toes to bar
Thursday, October 10, 2013
Mainsite 130922
"Fight Gone Bad!"Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24/20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
It does not matter what station you start with, as long as you go through all the stations in order.
Wednesday, October 9, 2013
Mainsite 130921
100 meter Sprint (1 wide lap around 2 outside buildings)
Clean & jerk, 1 rep
Max reps Muscle-up
Rest up to 2 minutes between rounds as needed
Score: Time (including rest), load for C&J, and Muscle-up reps for each round
Tuesday, October 8, 2013
Mainsite 130919
Three rounds for time of:
Kettlebell swing, 21 reps (1.5/1 pood = 53lb/35lb)
Push-ups, 21 reps
Chest to Bar pullups 21 reps
20 inch Box jump, 21 reps
Supermans, 21 reps
Walking lunge, 150 ft
Monday, October 7, 2013
I am going to take a page from the Mainsite book this week. CrossFit.com has AWESOME wods, so we are going to hit some :)
Mainsite : 130917
Five rounds for time of:
45/35 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Score: Time
Mainsite : 130917
Five rounds for time of:
45/35 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Score: Time
Friday, October 4, 2013
3 Rounds for Time
800 meter Run
25 Plate Ground-to-Overhead @ 45/25#
20 Front Squats @ 135/95#
800 meter Run
25 Plate Ground-to-Overhead @ 45/25#
20 Front Squats @ 135/95#
Thursday, October 3, 2013
For Time:
10 Handstand Pushups
50 Air Squats
9 HSPU
45 Air Squats
8 HSPU
40 Air Squats
7 HSPU
35 Air Squats
6 HSPU
30 Air Squats
5 HSPU
25 Air Squats
4 HSPU
20 Air Squats
3 HSPU
15 Air Squats
2 HSPU
10 Air Squats
1 HSPU
5 Air Squats
10 Handstand Pushups
50 Air Squats
9 HSPU
45 Air Squats
8 HSPU
40 Air Squats
7 HSPU
35 Air Squats
6 HSPU
30 Air Squats
5 HSPU
25 Air Squats
4 HSPU
20 Air Squats
3 HSPU
15 Air Squats
2 HSPU
10 Air Squats
1 HSPU
5 Air Squats
Wednesday, October 2, 2013
AMRAP in 15 Minutes
3 Squat Clean @ 185/135#
30 Double Unders
3 Muscle ups
3 Squat Clean @ 185/135#
30 Double Unders
3 Muscle ups
Tuesday, October 1, 2013
Kelly
5 Rounds forTime
400m run
30 Box Jumps 24/20"
30 Wall Ball Shots w/ 20/14# ball to 10/9' target
5 Rounds forTime
400m run
30 Box Jumps 24/20"
30 Wall Ball Shots w/ 20/14# ball to 10/9' target
Monday, September 30, 2013
AMRAP in 5 Min
10 Thrusters @ 95/65#
20 Double Unders
3 Min Rest
AMRAP in 5 Min
5 Power Snatch @ 95/65#
10 Shoulder-to-overhead @ 95/65#
Shoulder-to-overhead: strict press, push press, or jerk
10 Thrusters @ 95/65#
20 Double Unders
3 Min Rest
AMRAP in 5 Min
5 Power Snatch @ 95/65#
10 Shoulder-to-overhead @ 95/65#
Shoulder-to-overhead: strict press, push press, or jerk
Friday, September 27, 2013
For time:
10-8-6-4-2-4-6-8-10
Ring Dips
Pistols (ex:10=5 each leg, 8=4 each leg, etc)
100m Run
looks like: 10 ring dips, 5 pistols on each leg, 100m run, 8 ring dips, 4 pistols on each leg, 100m run, 6 ring dips, 3 pistols on each legs, 100m run...and so on
10-8-6-4-2-4-6-8-10
Ring Dips
Pistols (ex:10=5 each leg, 8=4 each leg, etc)
100m Run
looks like: 10 ring dips, 5 pistols on each leg, 100m run, 8 ring dips, 4 pistols on each leg, 100m run, 6 ring dips, 3 pistols on each legs, 100m run...and so on
Wednesday, September 25, 2013
For Time:
20-1 Box jumps
1-20 Kettlebell Swings
20 Box Jumps
1 Kettlebell Swings
19 BJ
2 KBS
18 BJ
3 KBS
...and so on...
3 BJ
18 KBS
2 BJ
19 KBS
1 BJ
20 KBS
20-1 Box jumps
1-20 Kettlebell Swings
20 Box Jumps
1 Kettlebell Swings
19 BJ
2 KBS
18 BJ
3 KBS
...and so on...
3 BJ
18 KBS
2 BJ
19 KBS
1 BJ
20 KBS
Monday, September 23, 2013
Angie
100 pullups
100 pushups
100 abmat situps
100 airsquats
RX is completed like a chipper, but you may choose to partition the movements into sets: (ex 5 rounds of 20 reps of each movement)
100 pullups
100 pushups
100 abmat situps
100 airsquats
RX is completed like a chipper, but you may choose to partition the movements into sets: (ex 5 rounds of 20 reps of each movement)
Friday, September 20, 2013
10 Rounds
100 meter sprint or 150m row
1:3 work:rest ratio (looks like: 100 m sprint completed in 15 seconds, rest 45 seconds, etc)
5 minute rest
100 pushups for time
Score: fastest sprint time/slowest sprint time/pushups time
Wednesday, September 18th, 2013
5 Rounds for Time
10 Toes to Bar
20 Kettlebell Swings @ 53/35#
30 Walking overhead lunges @ 45/25#
10 Toes to Bar
20 Kettlebell Swings @ 53/35#
30 Walking overhead lunges @ 45/25#
Tuesday, September 17th, 2013
15 Rounds for Time
2 Power Cleans
2 Front Squats
2 Jerks
Weight: 135/95#
2 Power Cleans
2 Front Squats
2 Jerks
Weight: 135/95#
Monday, September 16th, 2013
You can do this WOD in your living room :) Stay safe in the Tropical Cyclone!
AMRAP in 20 minutes
5 pushups
10 situps
15 airsquats
AMRAP in 20 minutes
5 pushups
10 situps
15 airsquats
Thursday, September 12, 2013
Sprint Ladder:
Sprint 10 seconds, rest 5 seconds
sprint 20 seconds, rest 10 seconds
sprint 30 seconds, rest 15 seconds
sprint 40 seconds, rest 20 seconds
sprint 50 seconds, rest 25 seconds
sprint 60 seconds, rest 30 seconds
sprint 60 seconds, rest 25 seconds
sprint 50 seconds, rest 20 seconds
sprint 40 seconds, rest 15 seconds
sprint 30 seconds, rest 10 seconds
sprint 20 seconds, rest 5 seconds
sprint 10 seconds...DONE!
Rest 5-10 minutes
Cash-out: 3 sets of max strict pullups-2 minutes rest between sets
Score: total distance/total pullups
Sprint 10 seconds, rest 5 seconds
sprint 20 seconds, rest 10 seconds
sprint 30 seconds, rest 15 seconds
sprint 40 seconds, rest 20 seconds
sprint 50 seconds, rest 25 seconds
sprint 60 seconds, rest 30 seconds
sprint 60 seconds, rest 25 seconds
sprint 50 seconds, rest 20 seconds
sprint 40 seconds, rest 15 seconds
sprint 30 seconds, rest 10 seconds
sprint 20 seconds, rest 5 seconds
sprint 10 seconds...DONE!
Rest 5-10 minutes
Cash-out: 3 sets of max strict pullups-2 minutes rest between sets
Score: total distance/total pullups
Wednesday, September 11, 2013
The 9-11 WOD
2001 meter row or 1.25 mile run
11 box jumps @ 30"/24"
11 thrusters @ 125/85# (125 deaths at The Pentagon)
11 burpee-chest to bar pull ups
11 power cleans @ 175/115# (175 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings @ 70/53# - I know we don't have 70# kb, if you want to go rx, use a dumbell
11 toes to bars
11 deadlifts @ 170/105# (170 = Flight 77 + Flight 93)
2001 meter row or 1.25 mile run
11 box jumps @ 30"/24"
11 thrusters @ 125/85# (125 deaths at The Pentagon)
11 burpee-chest to bar pull ups
11 power cleans @ 175/115# (175 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings @ 70/53# - I know we don't have 70# kb, if you want to go rx, use a dumbell
11 toes to bars
11 deadlifts @ 170/105# (170 = Flight 77 + Flight 93)
11 push jerks @ 110/75# (110 pounds = number of floors in each tower)
2001m row or 1.25 mile run
This is a crazy amount of bar and weight changes for this workout, I know...but you can try to use one bar, just switch out weights for each new movement. If you have extra available bars, use them. If you are working out in a group, run 1.25 miles (5 laps on the outside of the track) instead of rowing 2001 meters.
Tuesday, September 10, 2013
Hammer
Five rounds, each for time, of:
5 Power clean 135/95#
10 Front squat 135/95#
5 Jerk 135/95#
20 Pull-ups
Rest 90 seconds between rounds
Score: time/time/time/time/time
Five rounds, each for time, of:
5 Power clean 135/95#
10 Front squat 135/95#
5 Jerk 135/95#
20 Pull-ups
Rest 90 seconds between rounds
Score: time/time/time/time/time
Monday, September 9, 2013
AMRAP in 15 minutes
3 Overhead squat @ 95/135#
7 Clapping push ups
10 Lateral box jumps (5 each side)
Score: Time
Lateral box jumps:
Friday, September 06, 2013
7 Rounds for Time
5 Hang Power Clean @ 135/95#
15 Deadlift @ 135/95#
5 Handstand Pushups
Score: Time
5 Hang Power Clean @ 135/95#
15 Deadlift @ 135/95#
5 Handstand Pushups
Score: Time
Thursday, September 5th, 2013
So, I realize that I've been writing the wrong month all week...good grief.
21-15-9
Kettle Bell Swings 53/35#
Wall Ball Shots 20/14# to 10'/9' target
Toes-to-bar
Score: Time
21-15-9
Kettle Bell Swings 53/35#
Wall Ball Shots 20/14# to 10'/9' target
Toes-to-bar
Score: Time
Wednesday, August 04, 2013
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Hand Release Pushups
Looks like: 50 DU, 25 HRPU, 40 DU, 20 HRPU...
Score: Time
50-40-30-20-10
Double Unders
25-20-15-10-5
Hand Release Pushups
Looks like: 50 DU, 25 HRPU, 40 DU, 20 HRPU...
Score: Time
Tuesday, August 03, 2013
3 Rounds for Time
20 Bar facing Burpees
15 Squat Snatch (OR Power Snatch + Overhead Squat) @ 115/75#
10 Chest-to-Bar Pullups
20 Bar facing Burpees
15 Squat Snatch (OR Power Snatch + Overhead Squat) @ 115/75#
10 Chest-to-Bar Pullups
Monday, September 02, 2013
Happy Labor Day!
Remember, Halsey is closed today, but we can still do plenty of fun stuff :)
Griff
800m run
400m backwards run
800m run
400m backwards run
Score: Time
*Outside of the track is approx 400m
As with all wods, make sure to stretch really well before and after, especially your quads, hips, calves, HAMSTRINGS, and glutes.
Remember, Halsey is closed today, but we can still do plenty of fun stuff :)
Griff
800m run
400m backwards run
800m run
400m backwards run
Score: Time
*Outside of the track is approx 400m
As with all wods, make sure to stretch really well before and after, especially your quads, hips, calves, HAMSTRINGS, and glutes.
Labor Day Group Wod - August 31, 2013
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
1 Power clean 225/135#
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
1 Power clean 225/135#
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Friday, August 30th, 2013
Warmup:
4 Minutes (8 rounds) Tabata Handstand Hold
(looks like: 20 seconds handstand hold, 10 seconds rest, 20 seconds handstand hold, 10 seconds rest, etc)
30 Muscle-ups for Time
Modification for Muscle ups: 1 chest-to-bar pullup+1 transition (see minute 3:10 on the video below)+1 ring dip OR jumping muscle ups (minute 4:30, but do the ring dip to full press out)
4 Minutes (8 rounds) Tabata Handstand Hold
(looks like: 20 seconds handstand hold, 10 seconds rest, 20 seconds handstand hold, 10 seconds rest, etc)
30 Muscle-ups for Time
Modification for Muscle ups: 1 chest-to-bar pullup+1 transition (see minute 3:10 on the video below)+1 ring dip OR jumping muscle ups (minute 4:30, but do the ring dip to full press out)
Thursday, August 29th, 2013
8 Rounds for Time
15 Medball Pushups
50m Overhead Walking Lunges with a 20/14# Medball*
*3 burpee penalty every time the ball touches the ground before 50 meters is compelted
If you cannot do RX medball pushups, the modification is regular pushups or modified pushups.
This should be completed around the track if possible, start at the beginning of the track, complete pushups, lunge 50 meters, complete pushups, lunge the next 50 meters, etc, working your way around the track.
If you can't complete around the track then lunge from the basketball hoop by the cage to the basketball hoop by the women's bathroom and back for 50m.
Wednesday, August 28th, 2013
Mainsite Sunday 130825
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Score: load (weight) and time
Tuesday, August 27th, 2013
Tabata Tuesday!
16 Rounds (8 minutes total)
Double unders
Deadlift 135/95#
(looks like: 20 seconds double unders, 10 seconds rest, 20 seconds deadlifts, 10 seconds rest, 20 seconds double unders...etc)
4 mins rest
16 Rounds (8 minutes total)
Burpees
Kettlebell Swings 53/35#
(looks like: 20 seconds burpees, 10 seconds rest, 20 seconds KBS, 10 seconds rest, 20 seconds burpees, etc)
16 Rounds (8 minutes total)
Double unders
Deadlift 135/95#
(looks like: 20 seconds double unders, 10 seconds rest, 20 seconds deadlifts, 10 seconds rest, 20 seconds double unders...etc)
4 mins rest
16 Rounds (8 minutes total)
Burpees
Kettlebell Swings 53/35#
(looks like: 20 seconds burpees, 10 seconds rest, 20 seconds KBS, 10 seconds rest, 20 seconds burpees, etc)
Friday, August 23rd, 2013
Turkish Get-Up practice: get comfortable with the movement. Use dumbells, see how heavy you can comfortably get
7 Rounds (2 minutes rest between sets)
1 Bear Complex (1 bear complex = 7 sequences of squat clean, shoulder to overhead, overhead to back squat rack, back squat, shoulder to overhead, back to the floor, tap and go to next clean. See video below!)
7 Pullups
*Start with the bar and increase each round if possible
Score = heaviest weight completed
Turkish Get-Up
Bear Complex:
7 Rounds (2 minutes rest between sets)
1 Bear Complex (1 bear complex = 7 sequences of squat clean, shoulder to overhead, overhead to back squat rack, back squat, shoulder to overhead, back to the floor, tap and go to next clean. See video below!)
7 Pullups
*Start with the bar and increase each round if possible
Score = heaviest weight completed
Turkish Get-Up
Bear Complex:
Wednesday, August 21st, 2013
AMRAP in 10 minutes
1-2-3-4-5-6-7...
Deadlifts 185/125#
Wall Ball Shots 20/14# to 10'/9' target
Looks like: 1 deadlift, 1 wb shot, 2 deadlifts, 2 wb shots, 3 deadlifts...etc increading by 1 rep each round until 10 minutes is up
Score: final completed round + total reps in incomplete round
Simple, yet excellent demo:
1-2-3-4-5-6-7...
Deadlifts 185/125#
Wall Ball Shots 20/14# to 10'/9' target
Looks like: 1 deadlift, 1 wb shot, 2 deadlifts, 2 wb shots, 3 deadlifts...etc increading by 1 rep each round until 10 minutes is up
Score: final completed round + total reps in incomplete round
Simple, yet excellent demo:
Monday, August 19, 2013
Every minute, on the minute do:
5 bar-facing-burpees
max push press 55/75# for the rest of the minute
WOD is complete when you have completed 100 push presses.
Score: Time
5 bar-facing-burpees
max push press 55/75# for the rest of the minute
WOD is complete when you have completed 100 push presses.
Score: Time
Wednesday, August 14, 2013
10-9-8-7-6-5-4-3-2-1
Pullups
1-2-3-4-5-6-7-8-9-10
Burpees
1 squat clean thruster between burpees and pullups @ 95/135#
Looks like:
10 pullups, 1 burpee, 1 thruster, 9 pullups, 2 burpees, 1 thruster, 8 pullups, 3 burpees, 1 thruster, 7 pullups, 4 burpees, 1 thruster...etc
Pullups
1-2-3-4-5-6-7-8-9-10
Burpees
1 squat clean thruster between burpees and pullups @ 95/135#
Looks like:
10 pullups, 1 burpee, 1 thruster, 9 pullups, 2 burpees, 1 thruster, 8 pullups, 3 burpees, 1 thruster, 7 pullups, 4 burpees, 1 thruster...etc
Tuesday, August 13, 2013
Here's a spicy chipper for a blazing hot Tuesday
A WOD
10 Deficit handstand pushups (45# plates)
20 Chest to bar pullups
30 Box jumps 30"/24" (stack plates to get to 30")
40 Kettle bell swings 1.5/1 pood
50 Wall ball shots 20#/14# (10' target for men and women)
B WOD
10 Wall climbs
20 Pullups
30 Box jumps 24"/20"
40 KBS 1.5/1 pood
50 Wall Ball Shots 20/14# (10'/9' target)
If you don't know how to do or modify an exercise, look it up on crossfit.com, youtube or google. There is excellent information the internet!
A WOD
10 Deficit handstand pushups (45# plates)
20 Chest to bar pullups
30 Box jumps 30"/24" (stack plates to get to 30")
40 Kettle bell swings 1.5/1 pood
50 Wall ball shots 20#/14# (10' target for men and women)
B WOD
10 Wall climbs
20 Pullups
30 Box jumps 24"/20"
40 KBS 1.5/1 pood
50 Wall Ball Shots 20/14# (10'/9' target)
If you don't know how to do or modify an exercise, look it up on crossfit.com, youtube or google. There is excellent information the internet!
Monday, August 12, 2013
Happy Monday!
Warm up and mobilize!
1) Establish a 1 rep High Bar Back Squat (HBBS) max in 20 minutes
If you are uncomfortable squatting heavy without a coach, no worries, practice squat technique at a weight you feel comfortable for 20 minutes. Hit multiple sets of 10, 5, 3, 2, 1 and see how they feel at different weights. Ensure you are using good technique. Remember: Chest up, knees out, tight core, drive through the heels, and big breath (fill your lungs up, this helps to stabilize your core) at the top of the squat and hold it through the lift if possible.
Then
2) 100 burpees for time
Score: Squat Max ##/Burpee Time
*Watch the second video carefully on how to bail out of a squat if you get stuck and have to dump the weight! Always dump/drop the bar behind you, rather than pitching it over your head. This may seem like common sense, but I have seen too many people try pitch it forward over their heads and GET HURT to not put up a warning.
Warm up and mobilize!
1) Establish a 1 rep High Bar Back Squat (HBBS) max in 20 minutes
If you are uncomfortable squatting heavy without a coach, no worries, practice squat technique at a weight you feel comfortable for 20 minutes. Hit multiple sets of 10, 5, 3, 2, 1 and see how they feel at different weights. Ensure you are using good technique. Remember: Chest up, knees out, tight core, drive through the heels, and big breath (fill your lungs up, this helps to stabilize your core) at the top of the squat and hold it through the lift if possible.
Then
2) 100 burpees for time
Score: Squat Max ##/Burpee Time
*Watch the second video carefully on how to bail out of a squat if you get stuck and have to dump the weight! Always dump/drop the bar behind you, rather than pitching it over your head. This may seem like common sense, but I have seen too many people try pitch it forward over their heads and GET HURT to not put up a warning.
Friday, August 9, 2013
Buy in: 5 sets max
effort strict pullups
6 x 400m sprints
(outside lane of track)
2:1 rest - Run takes
90 seconds, rest 180 seconds
Score: Total Pullups/fastest and slowest 400m time
Wednesday, August 7, 2013
Wednesday, August 7, 2013
Warmup: Burgner
warmup with PVC and empty bar. See last week for
demo-video.
3 Rounds for Time
5 Power Cleans 95#/135#
10 Ring rows
15 Burpees
Score: Time
*RX Ring Rows (rings must touch your armpits unlike demo guy)
*Modified Ring Rows
Tuesday, August 6, 2013
5 Rounds for Time
200m Run (from
concrete pad to end of the track straight-away and back)*
15 Sumo Deadlift
Highpull w/ Kettle Bell 35#/53#
15 Kettle Bell
Swings 35#/53#
*Sub 4 Suicides for
200m run in case of rain
Score: Time
Monday, August 5, 2013
10 Minute Muscle-up
or Pull-up practice
As Many Rounds as Possible in 12 Minutes (AMRAP)
5 V-ups
7 Box Jumps
20"/24"
10 Wall Ball
Shots 14/20# to 9'/10' target
Score: Rounds/Time
for pushups
V-ups: Start by
laying on your back. Raise your upper body and legs at the same time and touch
your toes while balancing on your butt (Making your body look like a V).
Modification for V-ups: instead of touching your toes at the top, touch your
shins. Or bend your knees and touch the back of your knees. On ANY
modification, the goal is to get your back and legs off of the floor at the
same time so that you are balanced on your butt. If you touch your toes while
your back is on the floor, you are doing it wrong.
Friday, August 2nd, 2013
Cash in: 3 sets max hand stand push ups, 1 minute rest between attempts
Rest/Mobilize
3-3-3-3-3-3
Deadlift
*You may choose one
weight to work at the whole time, or increase weight each set. Ideally all
working sets at or above 70% of 1RM. If you don't know your 1RM, just pick a
weight that is heavy for you, but you feel comfortable completing injury free
Mobilize/foam roll
Score: Total
HSPU(rx/mod)/#-#-#-#-#-#-#
See you Saturday for
the Fitness Challenge at 0900 for a nice warm up, then 31 Heroes at 1000!
Take a look at this video on Handstand Pushup Progression and Modifications - DO NOT DO THE BANDED HSPU unless you are practicing with a COACH who is VERY comfortable spotting you. If you miss the rubber band, you are in for a world of hurt...
Thursday, August 1st, 2013
3 Rounds for Time
25 Toes to bar
50 Air Squats
100 Double Unders
Score is total time
*Modification for double unders 3:1 so, 300 singles for 100 double unders. While you are learning/practicing double unders, count every attempt - even misses. Take the time to learn/practice these bad boys; anyone can do them, you just have to practice patience and put in the effort.
*Modification for double unders 3:1 so, 300 singles for 100 double unders. While you are learning/practicing double unders, count every attempt - even misses. Take the time to learn/practice these bad boys; anyone can do them, you just have to practice patience and put in the effort.
Wednesday, July 31st 2013
"2007"
1000m row OR 800m
run
Followed immediately
by:
5 rounds for time
25 pullups
7 Push Jerks @ 85/135
Score is total time
to complete entire wod
**This is a CF Games
wod, plan to scale as needed. Do not
scale number of rounds, but decrease weight and modify pullups as needed.
**Jumping pullups:
DO NOT engage the negative! Allow your
body to drop directly to the ground from the top of the pullup. This is a high
volume of pullups, we don't want any rhabdo :) Hydrate, hydrate, hydrate!
Push Jerk:
Monday, July 29th, 2013
Buy in: 1 mile run
(4 laps outside lane of the track or on the treadmill)
10 min rest/mobility/Burgner warmup
10 Min EMOM
5 Power Snatches @ 65#/95#
Max Burpees for the remainder of the minute
Score is mile time
/total burpees
Burgner Warmup:
Power snatch:
Friday, July 26, 2013
HERO WOD
"Adrian"
7 rounds of:
3 Forward Rolls
5 Wall Climbs
7 Toes 2 Bar
9 Box Jumps (30#/24#)
For Time.
7 rounds of:
3 Forward Rolls
5 Wall Climbs
7 Toes 2 Bar
9 Box Jumps (30#/24#)
For Time.
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.
ADRIAN WOD DEMO
Thursday, July 25, 2013
WOD
"Leg Day"
3 Rounds of:
100 ft Walking Lunge (down and back of the basketball court close to pull up bars)
50 Air Squats
25 Supermans
For Time.
Wednesday, July 24, 2013
WOD
50 Double Unders (3:1 Ratio)
25 Ball Slams (20#/14#)
10 Turkish Get Ups (53#/35#) (5 each side)
40 Double Unders
20 Ball Slams
8 TGUs (4 each side)
30 Double Unders
15 Ball Slams
6 TGUs (3 each side)
20 Double Unders
10 Ball Slams
4 TGUs (2 each side)
10 Double Unders
5 Ball Slams
2 TGUs (1 each side)
For Time.
*Scale TGUs using lighter weight DB.
Turkish Get Up DEMO
TGU with Dumbbell
50 Double Unders (3:1 Ratio)
25 Ball Slams (20#/14#)
10 Turkish Get Ups (53#/35#) (5 each side)
40 Double Unders
20 Ball Slams
8 TGUs (4 each side)
30 Double Unders
15 Ball Slams
6 TGUs (3 each side)
20 Double Unders
10 Ball Slams
4 TGUs (2 each side)
10 Double Unders
5 Ball Slams
2 TGUs (1 each side)
For Time.
*Scale TGUs using lighter weight DB.
Turkish Get Up DEMO
TGU with Dumbbell
Tuesday, July 23, 2013
WOD
5 Rounds of:
10 Deadlifts (185#/125#)
10 Ring Push Ups
For Time.
RING PUSH UP
5 Rounds of:
10 Deadlifts (185#/125#)
10 Ring Push Ups
For Time.
RING PUSH UP
Monday, July 22, 2013
WOD
Run 400 m
20 Front Squats (95#/65#)
Run 400 m
10 Front Squat (115#/85#)
Run 400 m
5 Front Squats (135#/95#)
Run 400 m
For Time.
Scaled WOD (For those not comfortable with Weighted Front Squats)
Run 400 m
20 Front Squats with Wall Ball (20#/14#)
Run 400 m
25 Front Squats with Wall Ball
Run 400 m
30 Front Squats with Wall Ball
Run 400 m
For Time.
Run 400 m
20 Front Squats (95#/65#)
Run 400 m
10 Front Squat (115#/85#)
Run 400 m
5 Front Squats (135#/95#)
Run 400 m
For Time.
Scaled WOD (For those not comfortable with Weighted Front Squats)
Run 400 m
20 Front Squats with Wall Ball (20#/14#)
Run 400 m
25 Front Squats with Wall Ball
Run 400 m
30 Front Squats with Wall Ball
Run 400 m
For Time.
Friday, July 19, 2013
WOD
30 Knees 2 Elbow
30 Supermans
30 KB Swings (53#35#)
30 Sit Ups
30 Ground to Overhead (45#/25#)
30 Sit Ups
30 KB Swings (53#/35#)
30 Supermans
30 Knees 2 Elbow
30 Knees 2 Elbow
30 Supermans
30 KB Swings (53#35#)
30 Sit Ups
30 Ground to Overhead (45#/25#)
30 Sit Ups
30 KB Swings (53#/35#)
30 Supermans
30 Knees 2 Elbow
Thursday, July 18, 2013
STRENGTH
Back Squat 3-3-3-3-3
WOD
10 x 100 meter sprints
Rest 90 sec between sprints.
BACK SQUAT DEMO
Back Squat 3-3-3-3-3
WOD
10 x 100 meter sprints
Rest 90 sec between sprints.
BACK SQUAT DEMO
Wednesday, July 17, 2013
WOD
30-20-10 Reps of:
Push Ups
Jumping Lunges (30-20-10 of EACH leg)
For Time.
30-20-10 Reps of:
Push Ups
Jumping Lunges (30-20-10 of EACH leg)
For Time.
Tuesday, July 16, 2013
WOD
20 min AMRAP
10 Push Press (95#/65#)
20 Double Unders (3:1 singles)
Scale weight as necessary.
20 min AMRAP
10 Push Press (95#/65#)
20 Double Unders (3:1 singles)
Scale weight as necessary.
Monday, July 15, 2013
WOD
3-6-9-12-9-6-3 Reps of:
KB Swings (53#/35#)
Burpee Box Jumps (24"/20")
For Time.
BURPEE BOX JUMP DEMO
3-6-9-12-9-6-3 Reps of:
KB Swings (53#/35#)
Burpee Box Jumps (24"/20")
For Time.
BURPEE BOX JUMP DEMO
Saturday, July 13, 2013
TEAM WOD
0900-HALSEY GYM
"THE ARIZONA 19"
We dedicate this partner WOD to the “Granite Mountain Hotshots”-Arizona Firefighters, elite and brave! Nineteen lost their lives fighting a wild fire on June 30! We pray for these men and the families they leave behind!
100m Run 19 Hang power Cleans (115#/75#)
100m Run 19 Toes 2 Bar
100m Run 19 Box Jumps (24"/20")
100m Run 19 Front Rack Lunges (115#/75#)
100m Run 19 Burpees
100m Run 19 Push Jerks (115#/75#)
100m Run 19 Hand Release Push-Ups
100m Run 19 Abmat Situps
100m Run 19 Wall Ball Slams (20#/14#)
100m Run 19 Deadlifts (115#/75#)
100m Run 19 Wall Ball Slams (20#/14#)
100m Run 19 Abmat Situps
100m Run 19 Hand Release Push-Ups
100m Run 19 Push Jerks (115#/75#)
100m Run 19 Burpees
100m Run 19 Front Rack Lunges (115#/75#)
100m Run 19 Box Jumps (24"/20")
100m Run 19 Toes 2 Bar
100m Run 19 Hang power Cleans (115#/75#)
While one partner runs, the other works.
We dedicate this partner WOD to the “Granite Mountain Hotshots”-Arizona Firefighters, elite and brave! Nineteen lost their lives fighting a wild fire on June 30! We pray for these men and the families they leave behind!
100m Run 19 Hang power Cleans (115#/75#)
100m Run 19 Toes 2 Bar
100m Run 19 Box Jumps (24"/20")
100m Run 19 Front Rack Lunges (115#/75#)
100m Run 19 Burpees
100m Run 19 Push Jerks (115#/75#)
100m Run 19 Hand Release Push-Ups
100m Run 19 Abmat Situps
100m Run 19 Wall Ball Slams (20#/14#)
100m Run 19 Deadlifts (115#/75#)
100m Run 19 Wall Ball Slams (20#/14#)
100m Run 19 Abmat Situps
100m Run 19 Hand Release Push-Ups
100m Run 19 Push Jerks (115#/75#)
100m Run 19 Burpees
100m Run 19 Front Rack Lunges (115#/75#)
100m Run 19 Box Jumps (24"/20")
100m Run 19 Toes 2 Bar
100m Run 19 Hang power Cleans (115#/75#)
While one partner runs, the other works.
Friday, July 12, 2013
WOD
"Beat the HEAT"
Choose one (preferably in a facility that has A/C or fans):
Run 4-8 x 400m: Rest 1:30 between intervals
Row 4-8 x 425m: Rest 1:30 between intervals
Swim 15-25 x 50 m: Rest every 200m
Bike 2-4 x 1K: Rest/spin 1:30 between intervals
Keep each interval within 3-5 seconds.
"Beat the HEAT"
Choose one (preferably in a facility that has A/C or fans):
Run 4-8 x 400m: Rest 1:30 between intervals
Row 4-8 x 425m: Rest 1:30 between intervals
Swim 15-25 x 50 m: Rest every 200m
Bike 2-4 x 1K: Rest/spin 1:30 between intervals
Keep each interval within 3-5 seconds.
Thursday, July 11, 2013
WOD
"Lucky 7"
7 Rounds for Time:
7 HSPU
7 Pistols (7 total-recommend alternating legs)
7 Pull Ups
7 Wall Balls (20#/14#)
7 Burpees
7 Lunges (each leg-14 total)
7 Ring Dips
7 V Sit Ups
"Lucky 7"
7 Rounds for Time:
7 HSPU
7 Pistols (7 total-recommend alternating legs)
7 Pull Ups
7 Wall Balls (20#/14#)
7 Burpees
7 Lunges (each leg-14 total)
7 Ring Dips
7 V Sit Ups
Wednesday, July 10, 2013
WOD
"Snatch Forrest, Snatch"*
*WOD modified from U Turn CROSSFIT
21 Snatch (95#/55#)
Run 400 m
15 Snatch (115#/75#)
Run 400 m
9 Snatch (135#/95#)
Run 400 m
Please watch the demo video and more if you are uncomfortable with this movement. The weights listed are meaningless unless you are performing the movement correctly. Scale the weight accordingly...this means use the PVC or empty weight bars for all 3 rounds if necessary.
Snatch Demo from Laurie Miller on Vimeo.
Snatch Demo from Laurie Miller on Vimeo.
Tuesday, July 9, 2013
WOD
"Tabata What?"
Tabata Push Ups
Rest 1 min
Tabata Abmat Sit Ups
Rest 1 min
Tabata KB Swings (53#/35#)
Rest 1 min
Tabata Air Squats
Perform a full tabata (8 rounds of 20 sec work and 10 sec rest) of each with one minute rest in between tabatas. If done correctly, this WOD will take 19 minutes. Score is total reps.
"Tabata What?"
Tabata Push Ups
Rest 1 min
Tabata Abmat Sit Ups
Rest 1 min
Tabata KB Swings (53#/35#)
Rest 1 min
Tabata Air Squats
Perform a full tabata (8 rounds of 20 sec work and 10 sec rest) of each with one minute rest in between tabatas. If done correctly, this WOD will take 19 minutes. Score is total reps.
Friday, July 5, 2013
HERO WOD
"Bradley"
10 rounds for time of:
Sprint 100 meters (2 times around buildings next to concrete pad)
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
Thursday, July 4, 2013
HAPPY 4TH OF JULY
HALSEY GYM IS CLOSED
0900 - TEAM WOD
Meet at concrete pad and bring jump ropes. Check back here prior to WOD in case of cancellation due to weather.
Wednesday, July 3, 2013
WOD
21-15-9 Reps of:
Box Jumps (24"/20")
KB Swings (53#/35#)
Thrusters (95#/65#)
ForTime.
Tuesday, July 2, 2013
WOD
10 min AMRAP
5 Wall Balls (20#/14#)
10 Double Unders (30 singles)
10 Wall Balls
20 Double Unders (60 singles)
15 Wall Balls
30 Double Unders (90 singles)
20 Wall Balls
40 Double Unders (120 singles)
Continue adding 5 Wall Balls and 10 Double Unders (30 singles) until time.
Record your reps for each.
*Courtesy of CrossFit Hampton Roads
10 min AMRAP
5 Wall Balls (20#/14#)
10 Double Unders (30 singles)
10 Wall Balls
20 Double Unders (60 singles)
15 Wall Balls
30 Double Unders (90 singles)
20 Wall Balls
40 Double Unders (120 singles)
Continue adding 5 Wall Balls and 10 Double Unders (30 singles) until time.
Record your reps for each.
*Courtesy of CrossFit Hampton Roads
Monday, July 1, 2013
WOD
2 Rounds for Time:
400 m Run
15 Pull Ups
15 Front Squats (115#/75#)
15 Toes to Bar
15 Power Cleans (115#/75#)
2 Rounds for Time:
400 m Run
15 Pull Ups
15 Front Squats (115#/75#)
15 Toes to Bar
15 Power Cleans (115#/75#)
Friday, June 28, 2013
**FAREWELL AUDRA**
Today, we say "see ya later" to one of CFKP's Firebreathers. Audra started CrossFitting with us soon after giving birth and hasn't looked back. Less than a year later, she got her CFL1 Certificate and started helping out the coaches. She is the epitome of what a CrossFitter should be: competitive, determined, enthusiastic and most importantly, supportive. Anyone who has WODed with her can tell you that she is all of these things and more. She has excelled here at CFKP (just look how many times her name is at the top of the whiteboard) and we know she will do even more at her new box in FL.
Here are a few words from a couple of former CFKP Coaches:
"Audra=perserverance. Many times, Audra would show up (even during actual WOD times) and WOD by herself outside with Kimber. She could have easily quit when the "anti-Mom" movement began-but she didn't."
"Beauty and the Beast! Audra was the first to WOD in a skirt and it just blossomed from there! She always has a great WOD shirt to go with anything... Then there's the beast! HSPU, Ring Dips, MUSCLE UP, RHABDO ...she's always the one to keep up with (OK not the RHABDO part)! Not to mention her invites to "just run the flight line" like it's a walk in the park!"
So, Audra, best wishes on your next adventure in Jax, FL. You and your family will leave an incredibly large hole in our little CFKP family (we're starting to look like swiss cheese here).
And, so in your honor, we shall WOD!
WOD
400 m Burpee Broad Jump
For time.
Thursday, June 27, 2013
WOD
*NOT FOR TIME*
Pick a movement from the following:
Power Clean
Deadlift
Push Jerk
Front Squat
Snatch
Do 5 sets of 5 for that movement working up to a heavy 5. Run or row 400 m in between sets. So it might look like this:
Power Clean 5x65#
Run 400m
Power Clean 5x75#
Run 400m
Power Clean 5x85#
Run 400m
Power Clean 5x95#
Run 400m
Power Clean 5x105#
POWER CLEAN DEMO
DEADLIFT DEMO
PUSH JERK DEMO
FRONT SQUAT DEMO
SNATCH DEMO
*NOT FOR TIME*
Pick a movement from the following:
Power Clean
Deadlift
Push Jerk
Front Squat
Snatch
Do 5 sets of 5 for that movement working up to a heavy 5. Run or row 400 m in between sets. So it might look like this:
Power Clean 5x65#
Run 400m
Power Clean 5x75#
Run 400m
Power Clean 5x85#
Run 400m
Power Clean 5x95#
Run 400m
Power Clean 5x105#
POWER CLEAN DEMO
DEADLIFT DEMO
PUSH JERK DEMO
FRONT SQUAT DEMO
SNATCH DEMO
Wednesday, June 26, 2013
WOD
10 min AMRAP of:
2 Wall Climbs
4 Jumping Lunges (count each leg)
6 Ab-Mat Situps
8 Med Ball Cleans (20#/14#)
MEDICINE BALL CLEAN DEMO
10 min AMRAP of:
2 Wall Climbs
4 Jumping Lunges (count each leg)
6 Ab-Mat Situps
8 Med Ball Cleans (20#/14#)
MEDICINE BALL CLEAN DEMO
Tuesday, June 25, 2013
WOD
"Tabata Mash Up"
Push Press (95#/65#)
Burpees
Rest 1 minute
Back Squat (95#/65#)
Pull Ups
Tabata Mash Up: First 8 minutes, you will rotate between push press and burpees:
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees
10 sec rest (rotate)
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees and so on.
Rest 1 minute
Second 8 minutes, you will rotate between back squat and pull ups:
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups
10 sec rest (rotate)
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups and so on.
Score is total reps.
"Tabata Mash Up"
Push Press (95#/65#)
Burpees
Rest 1 minute
Back Squat (95#/65#)
Pull Ups
Tabata Mash Up: First 8 minutes, you will rotate between push press and burpees:
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees
10 sec rest (rotate)
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees and so on.
Rest 1 minute
Second 8 minutes, you will rotate between back squat and pull ups:
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups
10 sec rest (rotate)
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups and so on.
Score is total reps.
Friday, June 21, 2013
WOD
"Fun Friday"
1 Suicide
10 Push Ups
1 Suicide
20 Push Ups, 20 Squats
1 Suicide
30 Push Ups, 30 Squats, 30 Slam Balls
1 Suicide
40 Push Ups, 40 Squats, 40 Slam Balls, 40 DU's (120 Singles)
1 Suicide
Thursday, June 20, 2013
WOD
5 Rounds for Time of:
10 Toes 2 Bar
10 KB Swings (53#/35#)
10 Burpees
KB SWING DEMO
5 Rounds for Time of:
10 Toes 2 Bar
10 KB Swings (53#/35#)
10 Burpees
KB SWING DEMO
Tuesday, June 18, 2013
A WOD
B WOD
8 min AMRAP
5 Medicine Ball Clean and Press (20#/14#)
10 Push Ups
MED BALL CLEAN DEMO
8 min AMRAP
5 Squat Clean Thrusters (95#/65#)
10 Hand Release Push Ups
SQUAT CLEAN THRUSTER DEMO
5 Squat Clean Thrusters (95#/65#)
10 Hand Release Push Ups
SQUAT CLEAN THRUSTER DEMO
B WOD
8 min AMRAP
5 Medicine Ball Clean and Press (20#/14#)
10 Push Ups
MED BALL CLEAN DEMO
Monday, June 17, 2013
What...A Hero WOD on a Monday???
WOD
"Michael"
3 Rounds for Time of:
800 m Run
50 Back Extensions (Supermans)
50 Sit Ups
In Honor of Navy LT Michael Martin McGreevy Jr.
One of eight Navy SEALs in the group of 16 service members who were killed June 28, 2005, when their MH-47 Chinook helicopter was shot down in the rugged mountains of eastern Afghanistan.
Friday, June 14, 2013
Cash-In
3x10 Good Mornings (either with PVC or unloaded bar)
GOOD MORNING DEMO
WOD
5 Rounds for Time of:
12 Deadlifts (115#/75#)
9 Front Squats (115#/75#)
6 Push Press (115#/75#)
Each round should be completed without letting go of the bar. 5 burpee penalty each time you let go of the bar mid-round. Penalty can be done either at the time of infraction or after but the clock is still running during the burpees. You may rest in between completed rounds without a penalty. If performed inside of gym due to weather, DO NOT drop the bar onto the gym floor.
3x10 Good Mornings (either with PVC or unloaded bar)
GOOD MORNING DEMO
WOD
5 Rounds for Time of:
12 Deadlifts (115#/75#)
9 Front Squats (115#/75#)
6 Push Press (115#/75#)
Each round should be completed without letting go of the bar. 5 burpee penalty each time you let go of the bar mid-round. Penalty can be done either at the time of infraction or after but the clock is still running during the burpees. You may rest in between completed rounds without a penalty. If performed inside of gym due to weather, DO NOT drop the bar onto the gym floor.
Thursday, June 13, 2013
WOD
"Balls and Bells"
9-15-21-15-9 Reps of
Wall Balls (20#/14#)
KB Swings (53#/35#)
"Balls and Bells"
9-15-21-15-9 Reps of
Wall Balls (20#/14#)
KB Swings (53#/35#)
Wednesday, June 12, 2013
WOD
"Build A WOD"
4 Rounds for Time of (choose THREE of the following:)
15 Pull Ups
20 Sit Ups
20 Pistols (10 each leg)
30 Air Squats
7 Hand Stand Push Up
20 Double Unders
25 Push Ups
15 Box Jumps (24"/20")
20 Jumping Lunges (10 each leg)
15 KB Swings (53#/35#)
12 Burpees
20 Toes 2 Bar
Post exercises and time.
"Build A WOD"
4 Rounds for Time of (choose THREE of the following:)
15 Pull Ups
20 Sit Ups
20 Pistols (10 each leg)
30 Air Squats
7 Hand Stand Push Up
20 Double Unders
25 Push Ups
15 Box Jumps (24"/20")
20 Jumping Lunges (10 each leg)
15 KB Swings (53#/35#)
12 Burpees
20 Toes 2 Bar
Post exercises and time.
Tuesday, June 11, 2013
TABATA TUESDAY
Cash In
4x15 sec L-sits (parallete or pull up bar)
WOD
Tabata Double Under's (Singles 3:1)
Rest 1 min
Tabata Pull Ups
Rest 1 min
Tabata V-Sit Ups
For total reps. NOTE: If DU's are scaled to singles, divide total singles by 3 to get score.
A tabata is 8 rounds of 20 sec of work followed by 10 sec of rest. The first tabata of DU's will take 4 min to complete. Rest 1 min then start the tabata pull ups. WOD apps with tabata timers are ideal to use instead of a watch.
Cash In
4x15 sec L-sits (parallete or pull up bar)
WOD
Tabata Double Under's (Singles 3:1)
Rest 1 min
Tabata Pull Ups
Rest 1 min
Tabata V-Sit Ups
For total reps. NOTE: If DU's are scaled to singles, divide total singles by 3 to get score.
A tabata is 8 rounds of 20 sec of work followed by 10 sec of rest. The first tabata of DU's will take 4 min to complete. Rest 1 min then start the tabata pull ups. WOD apps with tabata timers are ideal to use instead of a watch.
Monday, June 10, 2013
Cash In
Max Double Unders in 2 minutes
WOD
400 m Walking Lunge with Wall Ball Overhead (20#/14#)
Every time the ball drops to head level or below, you must perform 10 push ups before continuing.
Max Double Unders in 2 minutes
WOD
400 m Walking Lunge with Wall Ball Overhead (20#/14#)
Every time the ball drops to head level or below, you must perform 10 push ups before continuing.
Friday, June 7, 2013
"A WEEK OF GIRLS-DAY 5"
WOD
"Victoria" Hero WOD
5 Rounds for Time:
10 Thrusters (95#/65#)
14 Box Jumps (24"/20")
12 Sumo Deadlift High Pulls (95#/65#)
12 Burpees
27 KB Swings (53#/35#)
Scaling Options: 30 min Time CAP or 3-4 Rounds
SDHP DEMO
WOD
"Victoria" Hero WOD
5 Rounds for Time:
10 Thrusters (95#/65#)
14 Box Jumps (24"/20")
12 Sumo Deadlift High Pulls (95#/65#)
12 Burpees
27 KB Swings (53#/35#)
Scaling Options: 30 min Time CAP or 3-4 Rounds
SDHP DEMO
Thursday, June 6, 2013
"A WEEK OF GIRLS-DAY 4"
WOD
"Nancy"
5 Rounds for Time:
400 m Run
15 OHS (95#/65#)
OHS BASICS
WOD
"Nancy"
5 Rounds for Time:
400 m Run
15 OHS (95#/65#)
OHS BASICS
Wednesday, June 5, 2013
"A WEEK OF GIRLS-DAY 3"
WOD
"Mary"
20 min AMRAP
5 HSPU
10 Pistols/One Legged Squats (alternating/5 per leg)
15 Pull Ups
Tuesday, June 4, 2013
"A WEEK OF GIRLS-DAY 2"
WOD
"Grace"
For Time
30 Clean & Jerk (135#/95#)
CLEAN & JERK DEMO
WOD
"Grace"
For Time
30 Clean & Jerk (135#/95#)
CLEAN & JERK DEMO
Monday, June 3, 2013
"A WEEK OF GIRLS-DAY 1"
WOD
"Kelly"
5 Rounds for Time
400 m Rum
30 Box Jumps (24"/20")
30 Wall Ball Shots (20#/14#)
Note: Box jumps may be performed on the stone wall across from Halsey and WBs may be performed on the nearby light poles.
Friday, May 31, 2013
WOD
20 min AMRAP
9 Toes 2 Bar *Scale is Knees 2 Elbows/Knee Tucks*
7 Deadlifts (185#/135#) *Scale weight as necessary*
5 Bar Facing Burpees
DEADLIFT DEMO
BAR FACING BURPEE DEMO
20 min AMRAP
9 Toes 2 Bar *Scale is Knees 2 Elbows/Knee Tucks*
7 Deadlifts (185#/135#) *Scale weight as necessary*
5 Bar Facing Burpees
DEADLIFT DEMO
BAR FACING BURPEE DEMO
Thursday, May 30, 2013
**FUNCTIONAL FITNESS BASICS-0900**
WOD
5 Rounds for Time:
15 Front Squat (75#/45#)
10 Strict Press
5 Thrusters
*Use same weight for each exercise.
FRONT SQUAT DEMO
STRICT PRESS DEMO
THRUSTER DEMO
WOD
5 Rounds for Time:
15 Front Squat (75#/45#)
10 Strict Press
5 Thrusters
*Use same weight for each exercise.
FRONT SQUAT DEMO
STRICT PRESS DEMO
THRUSTER DEMO
Wednesday, May 29, 2013
**CHIPPER WEDNESDAY**
WOD
2 Suicides
20 KB Swings (53#/35#)
20 Pull Ups
20 Overhead Walking Lunge Steps (45#/25#)
20 V Sit Ups
20 HSPU
20 Supermans
20 Burpees
20 Ground to Overhead (45#/25#)
20 Double Unders
WOD
2 Suicides
20 KB Swings (53#/35#)
20 Pull Ups
20 Overhead Walking Lunge Steps (45#/25#)
20 V Sit Ups
20 HSPU
20 Supermans
20 Burpees
20 Ground to Overhead (45#/25#)
20 Double Unders
Tuesday, May 28, 2013
A/B WOD
21-15-9 Reps of:
Power Clean (85#/65#)
Wall Balls (20#/14#)
Weighted Step Ups (with your wall ball) (24#/20#)
21-15-9 Reps of:
Power Clean (85#/65#)
Wall Balls (20#/14#)
Weighted Step Ups (with your wall ball) (24#/20#)
Monday, May 27, 2013
HAPPY MEMORIAL DAY!
***HALSEY GYM IS CLOSED***
A/B WOD
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
Sit Ups
For time.
Should look like the following:
10 Burpees
10 Sit Ups
9 Burpees
9 Sit Ups
8 Burpees... and so on.
Saturday, May 25, 2013
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.
MEMORIAL DAY MURPH
0800-1st Heat
0900-2nd Heat
"MURPH"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
You may partition the pull ups, push ups and squats as needed. If you have a 20 lb vest, wear it.
About Michael P. Murphy
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”.
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.
Friday, May 24, 2013
A/B WOD
"Annie"
50 Double Unders
50 Sit Ups
40 DUs
40 Sit Ups
30 DUs
30 Sit Ups
20 DUs
20 Sit Ups
10 DUs
10 Sit Ups
Thursday, May 23, 2013
A/B WOD
Tabata Thursday
Box Jumps (24"/20")
Rest 1 min
Ab-mat situps
Rest 1 min
Wall Ball Slams (20#/14#)
Score total number of combined reps.
* A tabata is 8 rounds of 20 secs of work followed by 10 secs of rest. Each tabata will take 4 minutes. You will rest 1 minute between tabatas. So your workout will look like this:
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
1 min rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest....and so on
Cash Out
30 pistols (15 each leg)
Tabata Thursday
Box Jumps (24"/20")
Rest 1 min
Ab-mat situps
Rest 1 min
Wall Ball Slams (20#/14#)
Score total number of combined reps.
* A tabata is 8 rounds of 20 secs of work followed by 10 secs of rest. Each tabata will take 4 minutes. You will rest 1 minute between tabatas. So your workout will look like this:
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
1 min rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest....and so on
Cash Out
30 pistols (15 each leg)
Wednesday, May 22, 2013
Warm-Up
Take time to COMPLETELY warm up...even break out the rings for some dips! Track is open for a nice warm-up lap! DO IT...you know who you are!
A WOD
“The Bear Complex”
5 Rounds of 7 reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Review each movement thoroughly. Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is NOT a timed workout, this is for max weight only. Rest as needed between sets, but the bar is NOT allowed to touch the ground during your 7 reps.
Some rules to note:
The Power Clean and Front Squat are 2 different movements. You may squat clean the bar but you still must perform a Front Squat. You may deadlift and then perform a hang power clean. The push press may be combined with either the front or back squat which results in a thruster. Push/split jerks are also allowed. Start with a relatively easy weight and progress. (65#/45#) Suggest bar sharing and resting while your partner works.
B WOD
"The Baby Bear Complex"
3 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Same rules apply as above.
Take time to COMPLETELY warm up...even break out the rings for some dips! Track is open for a nice warm-up lap! DO IT...you know who you are!
A WOD
“The Bear Complex”
5 Rounds of 7 reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Review each movement thoroughly. Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is NOT a timed workout, this is for max weight only. Rest as needed between sets, but the bar is NOT allowed to touch the ground during your 7 reps.
Some rules to note:
The Power Clean and Front Squat are 2 different movements. You may squat clean the bar but you still must perform a Front Squat. You may deadlift and then perform a hang power clean. The push press may be combined with either the front or back squat which results in a thruster. Push/split jerks are also allowed. Start with a relatively easy weight and progress. (65#/45#) Suggest bar sharing and resting while your partner works.
B WOD
"The Baby Bear Complex"
3 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Same rules apply as above.
Tuesday, May 21, 2013
Cash-In
4x5 Dragon Flags (For Quality, NOT TIME)
Use the floor and hold the pullup bar post, instead of using a bench.
Maintain hollow body position all the way to the floor.
Hips and heels should touch the floor together.
Scale with straddle position or knees in, as required.
A/B WOD
20 min AMRAP
5 Wall Climbs
10 Toes 2 Bar
50 Double Unders
Scaling options:
Wall Climbs: partial wall climbs (1/2 or 3/4), handstand holds, pike pushups on box, etc
T2B: knees to elbow, knee tucks
DU: 3:1 singles
WALL CLIMB DEMO
4x5 Dragon Flags (For Quality, NOT TIME)
Use the floor and hold the pullup bar post, instead of using a bench.
Maintain hollow body position all the way to the floor.
Hips and heels should touch the floor together.
Scale with straddle position or knees in, as required.
A/B WOD
20 min AMRAP
5 Wall Climbs
10 Toes 2 Bar
50 Double Unders
Scaling options:
Wall Climbs: partial wall climbs (1/2 or 3/4), handstand holds, pike pushups on box, etc
T2B: knees to elbow, knee tucks
DU: 3:1 singles
WALL CLIMB DEMO
Monday, May 20, 2013
Cash-In
Power Snatch-15 min to find 1RM
POWER SNATCH DEMO
A/B WOD
"Jackie"
**See how you stack up against the regional athletes from this past weekend**
1000m Row
50 Thrusters (45#)
30 Pull Ups
For Time.
Notes: We only have 1 rower so plan accordingly. Suggest rowing last especially for those who are scaling and not RX. Scale as necessary. Body pump bars may also be used for those doing less than 35#.
THRUSTER DEMO
Power Snatch-15 min to find 1RM
POWER SNATCH DEMO
A/B WOD
"Jackie"
**See how you stack up against the regional athletes from this past weekend**
1000m Row
50 Thrusters (45#)
30 Pull Ups
For Time.
Notes: We only have 1 rower so plan accordingly. Suggest rowing last especially for those who are scaling and not RX. Scale as necessary. Body pump bars may also be used for those doing less than 35#.
THRUSTER DEMO
Friday, May 17, 2013
A WOD
POWER CLEAN DEMO
B WOD
15 Power Cleans (135#/85#)
15 Wall Balls (20#/14#)
400 m Run
13 Power Cleans
13 Wall Balls
400 m Run
11 Power Cleans
11 Wall Balls
400 m Run
For Time.
POWER CLEAN DEMO
B WOD
15 Med Ball Cleans (20#/14#)
15 Wall Balls (20#/14#)
400 m Run
13 Med Ball Cleans
13 Wall Balls
400 m Run
11 Med Ball Cleans
11 Wall Balls
400 m Run
For Time.
MEDICINE BALL CLEAN DEMO
MEDICINE BALL CLEAN DEMO
Thursday, May 16, 2013
A/B WOD
Cash-Out
Foam roll and stretch
10,9,8,7,6,5,4,3,2,1 of the following:
Strict Press (75#/45#)
KB Swings (53#/35#)
Box Jumps (24"/20") THEN
400 m run
So your WOD should look like this:
10 Strict Press (75#/45#)
10 KB Swings (53#/35#)
10 Box Jumps (24"/20")
9 Strict Press (75#/45#)
9 KB Swings (53#/35#)
9 Box Jumps (24"/20")
8 Strict Press (75#/45#)
8 KB Swings (53#/35#)
8 Box Jumps (24"/20") etc until the 1 rep round and then run 400 m
STRICT PRESS DEMO
STRICT PRESS DEMO
Cash-Out
Foam roll and stretch
Wednesday, May 15, 2013
Strength Cash-In
Back Squat 5x3 @ 75% 1RM
A/B WOD
"1/4(ish) MURPH"
For Time.
400 m run, THEN
5 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
THEN, 400 m run.
Back Squat 5x3 @ 75% 1RM
A/B WOD
"1/4(ish) MURPH"
For Time.
400 m run, THEN
5 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
THEN, 400 m run.
Tuesday, May 14, 2013
Cash-In
Practice L-sits (either on parellettes or pull up bar)
A/B WOD
3 rounds for time:
10 ManMakers (35#/25#)
20 Supermans
400m run
MANMAKER DEMO
Practice L-sits (either on parellettes or pull up bar)
A/B WOD
3 rounds for time:
10 ManMakers (35#/25#)
20 Supermans
400m run
MANMAKER DEMO
Monday, May 13, 2013
*****THE NEW TRACK IS FINALLY OPEN*****
Buy-In
Weighted Sit-ups (plate, dumbbell, etc-your choice)
Max Reps in 2 mins
A/B WOD
"A Mile of Burpees"
Run 1600 m (1 mile) BUT
Stop every 200 m and perform 10 burpees
For time.
Note: The length of 1 lap of the track is 400 m. You should be stopping 8 times total (80 burpees) during the WOD and the last set of burpees is done at the end of the mile.
Friday, May 10, 2013
A WOD
EMOTM (Every Minute on the Minute)
Snatch (115#/75#)
Start with 1 snatch the 1st minute and increase by 1 snatch every minute after. It should look like this:
1st min-1 snatch, rest remainder of minute
2nd min-2 snatches, rest remainder of minute
3rd minute-3 snatches, rest remainder of minute...continue until you are unable to complete all required snatches in the minute.
SNATCH DEMO
B WOD
EMOTM (Every Minute on the Minute)
Overhead Squat (65#/45#)
Start with 1 OHS the 1st minute and increase by 1 OHS every minute after. It should look like this:
1st min-1 OHS, rest remainder of minute
2nd min-2 OHS, rest remainder of minute
3rd minute-3 OHS, rest remainder of minute...continue until you are unable to complete all required OHS in the minute.
OHS DEMO
EMOTM (Every Minute on the Minute)
Snatch (115#/75#)
Start with 1 snatch the 1st minute and increase by 1 snatch every minute after. It should look like this:
1st min-1 snatch, rest remainder of minute
2nd min-2 snatches, rest remainder of minute
3rd minute-3 snatches, rest remainder of minute...continue until you are unable to complete all required snatches in the minute.
SNATCH DEMO
B WOD
EMOTM (Every Minute on the Minute)
Overhead Squat (65#/45#)
Start with 1 OHS the 1st minute and increase by 1 OHS every minute after. It should look like this:
1st min-1 OHS, rest remainder of minute
2nd min-2 OHS, rest remainder of minute
3rd minute-3 OHS, rest remainder of minute...continue until you are unable to complete all required OHS in the minute.
OHS DEMO
Thursday, May 9, 2013
Cash -In
Complete Burgener warm-up in addition to regular warm-up.
A/B WOD
50 Wall Ball Shots (20#/14#)
40 Pistols (20 each leg)
30 HSPU
20 Burpees
10 Pull Ups
For Time.
PISTOL DEMO/PROGRESSION
Note: Use bands in place of TRX system, if necessary.
HSPU PROGRESSION
Note: DO NOT attempt the banded HSPU without an experienced spotter.
Complete Burgener warm-up in addition to regular warm-up.
A/B WOD
50 Wall Ball Shots (20#/14#)
40 Pistols (20 each leg)
30 HSPU
20 Burpees
10 Pull Ups
For Time.
PISTOL DEMO/PROGRESSION
Note: Use bands in place of TRX system, if necessary.
HSPU PROGRESSION
Note: DO NOT attempt the banded HSPU without an experienced spotter.
Wednesday, May 8, 2013
A/B WOD
21-15-9 Reps of
Deadlifts (225#/155#)
Ring Dips
Box Jumps (24"/20")
For Time.
Cash-Out
Incline Sprints
10 rounds of 30 secs on and 30 sec off (10 minutes total)
Set treadmill at 12% incline and speed at 30 sec slower than your best 5K pace. Do not reduce speed!
21-15-9 Reps of
Deadlifts (225#/155#)
Ring Dips
Box Jumps (24"/20")
For Time.
Cash-Out
Incline Sprints
10 rounds of 30 secs on and 30 sec off (10 minutes total)
Set treadmill at 12% incline and speed at 30 sec slower than your best 5K pace. Do not reduce speed!
Tuesday, May 7, 2013
Buy-In
In addition to the regular warm-up, perform the Burgener Warm Up shown below with PVC pipe. If experienced, complete the Burgener a second time with an unloaded bar.
A/B WOD
12 min AMRAP
10 Shoulder to Overhead (95#/65#)
20 Toes to Bar
40 Double Unders (3:1 singles)
Please scale weight and movement as necessary.
SHOULDER TO OVERHEAD DEMO
TOES 2 BAR and KNEES TO ELBOW DEMO
In addition to the regular warm-up, perform the Burgener Warm Up shown below with PVC pipe. If experienced, complete the Burgener a second time with an unloaded bar.
A/B WOD
12 min AMRAP
10 Shoulder to Overhead (95#/65#)
20 Toes to Bar
40 Double Unders (3:1 singles)
Please scale weight and movement as necessary.
SHOULDER TO OVERHEAD DEMO
TOES 2 BAR and KNEES TO ELBOW DEMO
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