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
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