Friday, 1 October 10

NO SATURDAY WOD DUE TO BADGIRL

...have a good weekend!

Fun Friday WOD
50 meter Sprint
10 Push Ups
50 meter Sprint
20 Push Ups, Squats
50 meter Sprint
30 Push Ups, Squats, Slam Balls
50 meter Sprint
40 Push Ups, Squats, Slam Balls, Burpees
50 meter Sprint
For time.
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Endurance WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×3 min intervals w/3min recovery between intervals

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Post time and comments.

Thursday, 30 Sept 10

Fight Gone Bad 

Wednesday Numbers....way to go Sean!

WOD

AMRAP 16 min

7 HSPU

9 Ring Dips

12 Single Arm DB Squat Clean (55/35)

then,

Squat Clean...1-1-1

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Endurance WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

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Post rounds and comments.

Wednesday, 29 Sept 10

WOD
21-15-9
DB Swings (55/35)
Jumping Lunges
400m Run
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Feat of Strength:
2 minute drill....ring dips.
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Mobility WOD
Hamstring and Hip Capsule
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Post time and comments.

Tuesday, 28 Sept 10

3-2-1 jump!

"FIGHT GONE BAD"

Three Rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 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.

Monday, 27 Sept 10

WOD
For time:
30 Pull-Ups CTB
60 Double-Unders
20 Pull-Ups CTB
40 Double-Unders
10 Pull-Ups CTB
20 Double-Unders
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Endurance WOD
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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Post time and comments.

Friday, 24 Friday 10

INDIVIDUAL WOD
5000 meter Row for time!

Post time.
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I WILL BE BACK ON MONDAY...GET READY!

Thursday, 23 Sept 10

30-25-20-15-10-5

HSPU

Broad Jumps

Wall Balls

Sit-ups

For time