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.

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:

Tuesday, July 30th, 2013

21-15-9

Ring dips

Front squats 85/125

Score is total time

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.

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

Tuesday, July 23, 2013

WOD
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.

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

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

Wednesday, July 17, 2013

WOD
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.

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

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.

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.

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

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.

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.

Monday, July 8, 2013

WOD

10-8-6-4-2-4-6-8-10 Reps of:

Deadlifts (175#/115#)

Box Jumps (24"/20")

For Time.

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