WOD
75 Double Unders
6 Rds
4 Push Press 155/105
8 Burpees
75 Double Unders
Thursday, June 30, 2011
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Monday, June 27, 2011
TUESDAY 110628
Strength
Deadlift 5x5
WOD
Run 800m
Rest 3 Min
Run 600m
Rest 2 min
Run 400
Rest 1 min
Run 200m
Deadlift 5x5
WOD
Run 800m
Rest 3 Min
Run 600m
Rest 2 min
Run 400
Rest 1 min
Run 200m
Sunday, June 26, 2011
MONDAY 110627
WOD
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Friday, June 24, 2011
Friday 110624
Back Squat
5-5-3-3-2-2
find 2RM
+
:20 Airdyne Sprints X 5
rest exactly 2:40 b/t sprints
5-5-3-3-2-2
find 2RM
+
:20 Airdyne Sprints X 5
rest exactly 2:40 b/t sprints
Wednesday, June 22, 2011
THURSDAY 110623
WOD
30 Rower Cal
30 Box Jumps 30/24
30 Pullups
30 Overhead Walking Lunge 45/25
30 Toes 2 Bar
30 Overhead Walking Lunge 45/25
30 Pullups
30 Box Jumps
200 m Run
30 Rower Cal
30 Box Jumps 30/24
30 Pullups
30 Overhead Walking Lunge 45/25
30 Toes 2 Bar
30 Overhead Walking Lunge 45/25
30 Pullups
30 Box Jumps
200 m Run
Tuesday, June 21, 2011
Monday, June 20, 2011
TUESDAY 110621
Strength
Weighted Pullups 4-6 reps x 4 sets ; Rest :30 sec
Clapping Pushups 15 reps x 4 sets ; Rest :90 sec
WOD
3 RDS
10 Ground to Overhead 95/65
200 Yd Shuttle (50 yds down and back twice)
Weighted Pullups 4-6 reps x 4 sets ; Rest :30 sec
Clapping Pushups 15 reps x 4 sets ; Rest :90 sec
WOD
3 RDS
10 Ground to Overhead 95/65
200 Yd Shuttle (50 yds down and back twice)
Sunday, June 19, 2011
Friday, June 17, 2011
Thursday, June 16, 2011
FRIDAY 110617
Strength
20 Walking Lunges with DB x 5
WOD
7 RDS
200m Run
15 Pullups
Congratulations today to Parker and Melanie. Collin Michael Ruby was born at 3:33 pm. 7lbs 2 oz.
20 Walking Lunges with DB x 5
WOD
7 RDS
200m Run
15 Pullups
Congratulations today to Parker and Melanie. Collin Michael Ruby was born at 3:33 pm. 7lbs 2 oz.
Wednesday, June 15, 2011
THURSDAY 110616
WOD
Run 1000m
30 HSPU
Row 1000m
How are your goals on the goal board looking? Complete, being worked on? Spend time pre- and post-wod working to cross off a goal on the board.
Run 1000m
30 HSPU
Row 1000m
How are your goals on the goal board looking? Complete, being worked on? Spend time pre- and post-wod working to cross off a goal on the board.
Tuesday, June 14, 2011
WEDNESDAY 110615
Strength
DB Strict Press 1-arm at a time
7-9 reps x 4 sets rest :20 sec
Double Unders
30 x 4 sets rest 2 min
WOD
5 RDS
20 Box Jumps
15 Bent Over DB Rows
10 Push Ups - Hand Release
DB Strict Press 1-arm at a time
7-9 reps x 4 sets rest :20 sec
Double Unders
30 x 4 sets rest 2 min
WOD
5 RDS
20 Box Jumps
15 Bent Over DB Rows
10 Push Ups - Hand Release
Monday, June 13, 2011
Sunday, June 12, 2011
MONDAY 110613
Front Squat
3 - 3 - 3 - 2 - 2 - 1 - 1
Rest :30 sec after each set then
Weighted Dips
6-8 reps x 7 sets Rest 3 min after each set then back to Front Squats
3 - 3 - 3 - 2 - 2 - 1 - 1
Rest :30 sec after each set then
Weighted Dips
6-8 reps x 7 sets Rest 3 min after each set then back to Front Squats
Friday, June 10, 2011
Thursday, June 9, 2011
FRIDAY 110610
WOD
"DANIEL"
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 15 June 2006
FOR TIME
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
"DANIEL"
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 15 June 2006
FOR TIME
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Wednesday, June 8, 2011
THURSDAY 110609
Strength/Skill
Max Cal Airdyne 1 min
WOD
AMRAP 7 MIN
7 SDHP 115/85
7 PUSH-UPS
Rest 3 Min
AMRAP 5 MIN
2 Rope Climbs
20 Walking Lunges
Max Cal Airdyne 1 min
WOD
AMRAP 7 MIN
7 SDHP 115/85
7 PUSH-UPS
Rest 3 Min
AMRAP 5 MIN
2 Rope Climbs
20 Walking Lunges
Tuesday, June 7, 2011
Monday, June 6, 2011
Sunday, June 5, 2011
MONDAY. 110606
Strength
Back Squat 5-5-5-5-5
WOD
30-20-10
Kettle Bell Swings 2/1.5 pood
Double Unders
We now have everything moved into the new space, just a few finishing touches but almost done. Thanks for all your help and patience through the move
Back Squat 5-5-5-5-5
WOD
30-20-10
Kettle Bell Swings 2/1.5 pood
Double Unders
We now have everything moved into the new space, just a few finishing touches but almost done. Thanks for all your help and patience through the move
Saturday, June 4, 2011
SATURDAY 110604
WOD
Coaches Choice
We are moving Saturday class times to 9:30 and 10:30 starting today. 9:30 will be a group WOD and 10:30 to noon will be open gym to make up a WOD or work on skills or do whatever.
Coaches Choice
We are moving Saturday class times to 9:30 and 10:30 starting today. 9:30 will be a group WOD and 10:30 to noon will be open gym to make up a WOD or work on skills or do whatever.
Friday, June 3, 2011
FRIDAY 110603
WOD
Run 400m
30 Dips
Row 500m
Run 400m
30 Burpees
Row 500m
We have moved next door. Still in process of finishing it all, so sorry for the mess.
Run 400m
30 Dips
Row 500m
Run 400m
30 Burpees
Row 500m
We have moved next door. Still in process of finishing it all, so sorry for the mess.
Wednesday, June 1, 2011
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