Run 5k
Row 1k
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
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