WOD
"Jack"
AMRAP 20 min
10 push press 115/75
10 KB swings 53/35
10 box jumps 24/20
post rounds and notes to comments
Monday, January 31, 2011
Sunday, January 30, 2011
Monday 110131
WOD
bench press-find your 1RM
20 min
+
50 burpees for time
finish each burpee with a 12"
jump above max standing reach
bench press-find your 1RM
20 min
+
50 burpees for time
finish each burpee with a 12"
jump above max standing reach
Friday, January 28, 2011
Saturday 110129
WOD
teams of 2, 1 teammate
completes a round, then the other.
amrap in 30 min as a team.
5 thrusters 95/65
10 burpees
15 box jumps
post rounds and notes to comments.
teams of 2, 1 teammate
completes a round, then the other.
amrap in 30 min as a team.
5 thrusters 95/65
10 burpees
15 box jumps
post rounds and notes to comments.
Thursday, January 27, 2011
Wednesday, January 26, 2011
Tuesday, January 25, 2011
Wednesday 110126
WOD
7 rounds for time
10 wallball shots 20/14
10 push ups
10 squats
post times and notes to comments
7 rounds for time
10 wallball shots 20/14
10 push ups
10 squats
post times and notes to comments
Sunday, January 23, 2011
Friday, January 21, 2011
Saturday 110122
WOD
5 rounds for time:
5 wallclimbs
10 wallballs
20 double unders
A wallclimb starts lying in push up position, with your feet against the wall.
Walk your feet up the wall and your hands back to the wall till you are in a
handstand with your chest touching the wall. Then return to the ground.
Each rep begins and ends with your chest touching the ground.
5 rounds for time:
5 wallclimbs
10 wallballs
20 double unders
A wallclimb starts lying in push up position, with your feet against the wall.
Walk your feet up the wall and your hands back to the wall till you are in a
handstand with your chest touching the wall. Then return to the ground.
Each rep begins and ends with your chest touching the ground.
Thursday, January 20, 2011
Friday 110121
WOD
3 rounds for time
15 deadlifts 225/165
15 weighted sit ups 10# held to chest
15 box jumps 24/20
post times and notes to comments
3 rounds for time
15 deadlifts 225/165
15 weighted sit ups 10# held to chest
15 box jumps 24/20
post times and notes to comments
Wednesday, January 19, 2011
Thursday 110120
 |
| Christina was the youngest victim of the Arizona shootings a week ago last saturday. The WOD bears her name, but is done in memory of all the victims that day. |
WOD
"Christina"
As many rounds as possible in 20 minutes of:
9 Pull-ups
9 Squat cleans, 135/95 pounds
9 Kettlebell swings, 2/1.5 pood
9 Toes to bars
9 Push press, 135/95 pounds
9 Burpees
post times and notes to comments
Tuesday, January 18, 2011
Wednesday 110119
WOD
VO2 max estimation:
Row 2 k
rest 7 min
AMRAP 5 min of
5 squats
15 burpees
post times, rounds and notes to comments.
VO2 max estimation:
Row 2 k
rest 7 min
AMRAP 5 min of
5 squats
15 burpees
post times, rounds and notes to comments.
Monday, January 17, 2011
Tuesday 110118
WOD
7 rounds for time
3 hang cleans 135/95
6 "chest to bar" pull ups
9 push ups
post times and notes to comments
7 rounds for time
3 hang cleans 135/95
6 "chest to bar" pull ups
9 push ups
post times and notes to comments
Sunday, January 16, 2011
Monday 110117
WOD
shoulder press
1-1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5
post loads and notes to comments.
shoulder press
1-1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5
post loads and notes to comments.
Saturday, January 15, 2011
Saturday 110115
15 Minutes
Partners alternate between
1 Round of Cindy
As many reps as possible ground to shoulder 95/65
-Once the athlete finishes the Cindy round they start on cleans, and their partner starts on the Cindy round
- Workout is scored on the total amount of cleans the team gets.
Partners alternate between
1 Round of Cindy
As many reps as possible ground to shoulder 95/65
-Once the athlete finishes the Cindy round they start on cleans, and their partner starts on the Cindy round
- Workout is scored on the total amount of cleans the team gets.
Thursday, January 13, 2011
Wednesday, January 12, 2011
Thursday 110113
WOD
21-15-9 rep rounds of
front squats
push ups
knees to elbows
calorie row
post times and notes to comments
21-15-9 rep rounds of
front squats
push ups
knees to elbows
calorie row
post times and notes to comments
Tuesday, January 11, 2011
Wednesday 110112
WOD
3 rounds for max reps
1 min kb swings
1 min burpee-pull ups
1 min double unders
Rest 1 min b/t rounds
No rest b/t movements, clock does not stop
b/t movements.
Post reps for each and notes to comments
3 rounds for max reps
1 min kb swings
1 min burpee-pull ups
1 min double unders
Rest 1 min b/t rounds
No rest b/t movements, clock does not stop
b/t movements.
Post reps for each and notes to comments
Monday, January 10, 2011
Sunday, January 9, 2011
Friday, January 7, 2011
Thursday, January 6, 2011
Friday 110107
 |
| That's Pam, and those are ligit push ups! Yeah Pam! |
WOD
4 rounds for time
row 250 m
50 double unders
post times and notes to comments
Wednesday, January 5, 2011
Tuesday, January 4, 2011
Wednesday 110105
WOD
"cindy"
AMRAP 20 min
5 pull ups
10 push ups
15 squats
post rounds and notes to comments
"cindy"
AMRAP 20 min
5 pull ups
10 push ups
15 squats
post rounds and notes to comments
Monday, January 3, 2011
Sunday, January 2, 2011
Monday 110103
5:30 am class only
WOD
3 rounds for time
10 deadlift 275/165
30 sit ups
post times and notes to comments
WOD
3 rounds for time
10 deadlift 275/165
30 sit ups
post times and notes to comments
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