Wednesday: Fight Gone Bad

2
March 10, 2010 · Posted in Uncategorized  
Muscle Up Mania!!

Muscle Up Mania!!

WOD:
 
Group Active Warm-up
 
“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. We’ve used this in 3 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps) (14lb women)
  2. Sumo deadlift high-pull: 75 pounds (Reps) (55lb women)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps) (55lb women)
  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.

**DUE TO THE NATURE OF THIS WORKOUT 9:15 CLASS WILL START AT 9AM TO GET STARTED EARLYER. FOR THOSE WHO CANT MAKE IT THEN, COME YOUR REGULAR TIME AND JUMP IN  A LATER HEAT.. PLEASE DONT BE LATE.**.

Day 69 of the 100 Day Push-Up Challenge, only 2330 push-ups to buy in!!

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Tuesday: Strength and Testing

21
March 9, 2010 · Posted in Uncategorized  

gregg elements

Congrats to Greg on completing his elements! Welcome!

 

adam sdlhp

WOD:
 
Gymnastic Warmup Day 1
 
Strength:
Back Squat or Front Squat
  • 12 10 8 6 3
Then,
 
Run 1 mile (down the block to “Lisa’s Pizza” and back) 
or/
Row 2oooM
 
***IF you havent done your mile test this is a great time to do it***
Day 68 of the 100 Day Push-Up Challenge, only 2261 push-ups to buy in!!
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Monday: Run some more…

7
March 8, 2010 · Posted in Uncategorized  

brad sandbag

WOD:
 
Turkish get up Warm-up
1 progression per side
2 full get ups per side
 
Met-Con:
5 rounds for time
  • Run 200m (fire hydrant andback)
  • 10 Deadlifts
  • 10 Box Jumps
Endurance WOD:
3+ Hours After Anaerobic Endurance 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.

Day 67 of the 100 Day Push-Up Challenge, only 2193 push-ups to buy in!!

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Satruday: TIME TO RUNNNN!!!!

7
March 6, 2010 · Posted in Uncategorized  
Is that Karin !?!?

Is that Karin !?!?

WOD:
 
20 min AMRAP,
  • 200 m run
  • 15 wallball shots (20/14)
  • 10 box jumps (24/20)
  • 5 Pull-ups

Day 65 of the 100 Day Push-Up Challenge, only 2060 push-ups to buy in!!

Sunday: - Day 66 of the 100 Day Push-Up Challenge, only 2126 push-ups to buy in!!

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Friday: Muscle Up Row

11
March 5, 2010 · Posted in Uncategorized  
Remember these guys!? We gotta get them back!

Remember these guys!? We gotta get them back!

WOD:
 
Gymnastic Warm-up
 
L-Sit Hold
6 on 15 off 10 rounds
 
Met-Con – 3 Rounds of:
  • 500m Row
  • 15 – Kettlebell Swings (71/53)
  • 5 – Muscle-Ups or 10 Muscle Up Progressions or 5 Push-ups and 5 Chin-ups (underhand grip) 

Endurance WOD:

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×7 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 7 min rounds.

 

Day 64 of the 100 Day Push-Up Challenge, only 1995 push-ups to buy in!!

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Thurs: Kettlebell Strength

15
March 4, 2010 · Posted in Uncategorized  
soon enuf well be running again! cant wait to weather breaks.

soon enuf well be running again! cant wait to weather breaks.

WOD:
 
Gymnastic Warm-up
 
Kettlebell Strength Intervals
30 on 15 off
For 5 rounds
  • Single Leg Kb Deadlifts (r/l)
  • Windmills (r/l)
  • Pull-ups or Jumping Ring Pull-ups

Day 63 of the 100 Day Push-Up Challenge, only 1931 push-ups to buy in!!

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Wednesday: Airforce WOD

22
March 3, 2010 · Posted in Uncategorized  

4370140971_b9349264a7_b

WOD:
 
Gymnastic Warm-up or Movement Warm-up
 
Met-Con:
“Air force” (Crossfit Qualifier WOD)
 
Men 95lb
Woman 65lb
 
Advanced 20min Cap
25 Min Cap for everyone else.
 
  • 20 Thrusters
  • 20 Sumo Dead lift High Pulls
  • 20 Push Jerks or Push Press
  • 20 Over Head Squats
  • 20 Front Squats
 
**every minute on the minute you must perform 4 burpees. If you are in the middle of a lift finish that rep, perform 4 burpees, then continue from where you left off.**

Day 62 of the 100 Day Push-Up Challenge, only 1868 push-ups to buy in!!

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Tuesday: Power

8
March 2, 2010 · Posted in Uncategorized  
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WOD:
 
Gymnastic Warm-up
 
Power Cleans
5-5-5-5
 
Rowing Intervals

Day 61 of the 100 Day Push-Up Challenge, only 1806 push-ups to buy in!!

　　　　

Monday: Angie Ladder

13
March 1, 2010 · Posted in Uncategorized  
vasti kenia
WOD:
 
 Gymnastic Warm-up
 
“Angie Ladder”
1 – 10 – 1 of
  • Squat
  • Push-up
  • Sit-up
  • Pull-up

Day 60 of the 100 Day Push-Up Challenge, only 1806 push-ups to buy in!!

 

　　　　

Saturday: Cindy or Mary

20
February 27, 2010 · Posted in Uncategorized  
group hang
WOD:
 
“Cindy” 
20 min amrap of
5 – Pull-ups
10 – Push-ups
15 – Air Squats
 
-or-
 
“Mary”
20 min amrap of
5 – HSPU
10 – Pistols (alt leg)
15 – Pull-ups

Day 58 of the 100 Day Push-Up Challenge, only 1687 push-ups to buy in!!

Day 27 of the 28 day Muscle Up Challenge, only 378  muscle ups to buy in!!

Sunday:

Day 59 of the 100 Day Push-Up Challenge, only 1746 push-ups to buy in!!

Day 28 of the 28 day Muscle Up Challenge, only 406  muscle ups to buy in!!

　　　　

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