3 rounds "FGB style"of:
Walking lunges
KB swings
Rope climb
Ring dips
Double unders
rest 60 seconds
Thursday 9.1.11
3 rounds "FGB style"of:
Walking lunges
KB swings
Rope climb
Ring dips
Double unders
rest 60 seconds
Wednesday 8.31.11
Skill: Power Snatch
No Clock:
Run 1 mile
10!
Burpees
Sit ups
Run 1 mile
Post to comments if you love burpees too!
Tuesday 8.30.11
Deadlift
on the minute for 10 minutes:
2 reps (80% 1RM)
rest in bottom position of squat
rest 5 min, then
4 rounds of:
10 Push ups with hand release
10 Hollow rocks
Sprint 250m
rest 60 seconds
Monday 8.29.11
Back Squat
10-10-10-10 (~70% 1RM)
Push Press
10-10-10-10 (~70% 1RM)
AMRAP 8 min of:
8 Handstand push ups
8 Hang power cleans (145/100lbs)
8 Toes to bar
Post number of rounds completed to comments
Saturday 8.27.11
Happy Birthday Heather!
"40 + 1"
40 Overhead squats (65/33lbs)
1 Rope climb
40 Power cleans (95/65lbs)
1 minute Handstand hold
40 Box jumps
1 Prowler push
40 Pull ups
1 mile Run
Post time to comments
Friday 8.26.11
"Christine"
3 rounds of:
Row 500m
12 Body weight dead lifts
21 Box jumps
rest 5 min,
work to 3RM Press
Thursday 8.25.11
Hang Power Clean
3-3-3-3 (80% 5RM)
No clock:
25 OH Right Walk Lunge (53/35)
25 KB Swings
25 Double Unders
500m Row
25 OH Left Walk Lunge (53/35)
25 KB Swings
25 Double Unders
500m Row
Wednesday 8.24.11
The prowler doesn't look that difficult, eh?
Team Workout 4 rounds
1 person at each station
rotates off of prowler
50m Prowler push (325/225lbs)
12 Toes to rings, rest handstand
Back Extensions
Push up with hand release
Row (resting pace)
Tuesday 8.23.11
Row 1500m
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
5 Clean & Jerk (165/110lbs)
5 rounds of Cindy
5 Clean & Jerk (165/110lbs)
Row 1500m
Post time to comments
Monday 8.22.11
Press
5-5-5 (80% 1RM)
AMRAP 10 minutes:
10 Burpees
200m Run
10 Ring dips
then,
3 sets of weighted pull-ups
Saturday 8.20.11
"Forward & Backwards"
For time:
200m Run
10 Ring dips
20 Wall ball shots
30 Double unders
30 Walking lunges (15 each leg)
20 Leg raises
10 Broad jumps
200m Run backwards
10 Ring rows
20 Wall Ball shots backwards (back to wall)
30 Jump rope backwards
30 Walking lunges backwards
20 Sit-ups
10 Jumps backwards
For time:
200m Run
10 Ring dips
20 Wall ball shots
30 Double unders
30 Walking lunges (15 each leg)
20 Leg raises
10 Broad jumps
200m Run backwards
10 Ring rows
20 Wall Ball shots backwards (back to wall)
30 Jump rope backwards
30 Walking lunges backwards
20 Sit-ups
10 Jumps backwards
Breanne is a Ninja!
Friday 8.19.11
I think he'll accomplish a muscle up someday!
WOD for time:
300 Double unders
50 Hang power snatch (65/45lbs)
10 Muscle ups
Thursday 8.18.11
Bench Press
5-5-5 (80% 1RM)
800m Run
rest 60 seconds,
3 Rounds of:
10 HSPU
20 GHD sit-ups
rest 30 seconds,
400m Run
Wednesday 8.17.11
Blast from the past photo! Look how far the gym has come. Ring dips never get old though,
4 Rounds of:
Sprint 100m
12 Dips
12 Strict pull-ups
12 KB swings (70/53lbs)
rest 2 min
then,
2 Sets of Max Reps Front Squat (70% 1RM)
4 Rounds of:
Sprint 100m
12 Dips
12 Strict pull-ups
12 KB swings (70/53lbs)
rest 2 min
then,
2 Sets of Max Reps Front Squat (70% 1RM)
Tuesday 8.16.11
"Bear"
5 Rounds* of
7 sets of sequence:
Power Clean (light/medium loads)
Front Squat
Push Press
Back Squat
Push Press
*Increase load each round,
no resting on ground
Monday 8.15.11
15 Min Running Clock:
10 Dumbbell snatch right arm (45/25lbs)
5 Turkish get up right arm
10 Dumbbell snatch left arm
5 Turkish get up left arm
Run 400m
Saturday 8.13.11
Run 1 mile 20 Pull-ups
20 Power cleans 115/85lbs
20 Front Squats 115/85lbs
20 Push-ups
1,000m Row
post time to comments
Friday 8.12.11
Skills: Ring Work, Tucks, Supports, Planche
then,
10-8-6-4-2
Dumbbell invert cross (40/20lbs)
Dumbbell invert cross (40/20lbs)
Ring straight arm press out
then,
Max farmer walk in 2 min (72/53lbs)
*down & back
Wednesday 8.10.11
"Filthy Fifty"
For time:
50 Box Jumps, 24/18"
50 Jumping Pull-ups
50 KB Swings, 35lbs
50 Walking lunges
50 K2E
50 Push press, 45/33lbs
50 Back Extensions
50 Wall Ball Shots, 20/12lbs
50 Burpees
50 Double Unders
Post your time to comments
Tuesday 8.9.11
Overhead Squat
5-5-5-5 (80% 5RM)
"Randy"
For time:
75 Power snatch (75/55lbs)
Post time to comments
Monday 8.8.11
Power clean
5-5-5 (80% 5RM)
Mini "Mary"
AMRAP 10 minutes
5 Handstand push ups
10 Pistols
15 Pull ups
Then,
2 sets max time handstand
5-5-5 (80% 5RM)
Mini "Mary"
AMRAP 10 minutes
5 Handstand push ups
10 Pistols
15 Pull ups
Then,
2 sets max time handstand
Saturday 8.6.11
Saturday Fun!
7 Rounds of:
7 Dead lift (95/65lbs)
7 Hang power clean (95/65lbs)
7 Split jerk (95/65lbs)
200m run
Friday 8.5.11
"Tabata Something Else"
8 intervals of 20 seconds of work followed by ten seconds of rest of each:
Pull Ups
Push Ups
Sit Ups
Squats
There is no rest between exercises.
Post total reps from all 32 intervals to comments
To learn more about Prof. Tabata, click here
Wednesday 8.3.11
"Nate" 
Chief Petty Officer Nate Hardy was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
To read more about CrossFit HERO wods, click here
AMRAP 20 minutes of:
2 Muscle-ups
4 Handstand Push ups
8 Kettlebell swings 70/53lbs
Post rounds completed to comments
Chief Petty Officer Nate Hardy was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
To read more about CrossFit HERO wods, click here
Monday 8.1.11
the original Annie - Annie Sakamoto
"Annie"
For time:
50-40-30-20-10
Double unders
Sit ups
Weighted pull ups (chest to bar)
3-3-3
2011 CrossFit Games Champion
Annie Thorisdottir
Read more about CF Games 2011
Subscribe to:
Posts (Atom)