WOD 1:
1000m Row
25 Wall balls
500m Row
50 Medball Cleans
WOD 2:
15-12-9
Push-ups
KB Swings
Sunday, January 31, 2010
Friday, January 29, 2010
Wednesday, January 27, 2010
Tuesday, January 26, 2010
Craig's WOD
WOD 1:Front Squat
1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
WOD 2: Bench Press
1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Garage WOD
WOD I: Every minute on the minute for 10 minutes
7 KB swings
then…
Box jumps (rest of the minute)
WOD 2: Every minute on the minute for 10 minutes
5 Ring dips
then…
Bar thrusters (rest of the minute)
Monday, January 25, 2010
Garage WOD
20 min AMRAP
200m Row
20 Abmat sit-up
10 KB high pull
10 OHP Alt. lunge jumps
10 Push ups
Sunday, January 24, 2010
Craig's WOD
WOD 1
Three rounds for time of:
5 Rung campus board climb, 5 ascents (tendons are not ready)
20 Push-ups
30 Sit-ups
10 Ring dips
50 Squats
Post time to comments
WOD 2:
Row 5K
Post time to comments.
Compare to 091227.
Friday's Climbing WOD
Warm-up
Slow climb 2 and 5
Climb 2, 6, 4+, 3+
Workout: Climb all routes on a rope. Begin with most difficult route and climb until redpoint or fall. Immediately attempt next route. Repeat until all routes attempted.
Slow climb 2 and 5
Climb 2, 6, 4+, 3+
Workout: Climb all routes on a rope. Begin with most difficult route and climb until redpoint or fall. Immediately attempt next route. Repeat until all routes attempted.
- 5+, 5+f, 3
- h, hf, mf, e
- hf, hf, hf, e
- mf, mf
20 Routes total
This Week's Workouts!
Sunday:
WOD 1:
30 20 10
KB swing
Goblet squat
Goblet lunge
WOD 2:
Tabata row
for total calories
Monday:
WOD 1: 20
min AMRAP
200m Row
20 Abmat sit-up
10 KB high
pull
10 OHP Alt.
lunge jumps
10 Push ups
Tuesday:
WOD I: Every
minute on the minute for 10 minutes
7 KB swings
then…
Box jumps (rest
of the minute)
WOD 2: Every
minute on the minute for 10 minutes
5 Ring dips
then…
Bar
thrusters (rest of the minute)
Wednesday:
WOD 1: 1
Round for time
Row 1000m
50
Wallballs
Row 500m
100 Med Ball
Cleans
WOD 2:
30, 20, 10
Push Ups
KB Swings
Craig's Schedule
Sunday: WOD 1
Three rounds
for time of:
5 Rung
campus board climb, 5 ascents
20 Push-ups
30 Sit-ups
10 Ring dips
50 Squats
Post time to
comments
WOD 2:
Row 5K
Post time to
comments.
Compare to 091227.
Monday:
Front Squat
1-10-1-20-1-30 reps
Post total
load (add up all six barbell loads) to comments.
Tuesday: WOD 1
Deadlift
1-10-1-20-1-30 reps
Post total
load (add up all six barbell loads) to comments.
For time:
100
Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to
comments.
Compare to 091116.
Wednesday:
Bench Press
1-10-1-20-1-30 reps
Post total
load (add up all six barbell loads) to comments.
Thursday:
Active Rest: Ski Club
Friday:
Rest
Saturday:
Level One
Certification at Rogue
Sunday:
Level One
Certification at Rogue
Saturday, January 23, 2010
Wednesday, January 20, 2010
Jim's WOD
WOD: 1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row
Dianne's WOD
“Fight Gone Bad”
3 rounds of time:
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)
Coach’s notes: For FGB move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes move [...]
3 rounds of time:
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)
Coach’s notes: For FGB move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes move [...]
Tuesday, January 19, 2010
Jim's WOD
WOD 1:
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
Monday, January 18, 2010
Dianne's WOD
5 rounds for time:
250m Row
10 Wall Balls w/o squat
20 Med Ball Cleans
30 #15 Plate Overhead Walking Lunges
10 Wall Balls w/o squat
20 Med Ball Cleans
30 #15 Plate Overhead Walking Lunges
Finisher
L-sit training
10 Sit-ups
10 Pull-ups
Mimi WOD
Warm-up
Row
Shoulder mobility
WOD:
4-way Shoulder
20 Wall push-ups
30 Squats of climbing wall
10 Kettlebell deadlifts
10 Rope pulls
Row
Shoulder mobility
WOD:
4-way Shoulder
20 Wall push-ups
30 Squats of climbing wall
10 Kettlebell deadlifts
10 Rope pulls
Today's WOD
WOD 1: 10k TT
Post time to comments.
WOD 2: Double Trouble jr.
1 Round for time
100 Unders
50 Squats
100 Unders
Post time to comments.
Post time to comments.
WOD 2: Double Trouble jr.
1 Round for time
100 Unders
50 Squats
100 Unders
Post time to comments.
Sunday, January 17, 2010
Dan's WOD
Warm-up:
Row and row instruction
10 Push-ups
10 Ring rows
20 Sit-ups
5 Dips
Squat Clinic
WOD 1:
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
Finisher: 20 pull-ups
Row and row instruction
10 Push-ups
10 Ring rows
20 Sit-ups
5 Dips
Squat Clinic
WOD 1:
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
Finisher: 20 pull-ups
Dana's WOD
Warm-up
Rowing and rowing instruction
Squat clinic
WOD 1: 3 Rounds for Time
5 Squats
5 Wall push-ups
5 Rope pulls from chair
Finisher: Row
Rowing and rowing instruction
Squat clinic
WOD 1: 3 Rounds for Time
5 Squats
5 Wall push-ups
5 Rope pulls from chair
Finisher: Row
Dianne and Michele's WOD
Day 3:
Push Jerk 3x5
AMRAP 15 min
3 Hang Power Cleans (45#) OR DB Hang Power Snatch (# TBD)
Followed by 2 rounds of
3 Ring rows
6 Push-ups
9 Box Jumps
AMRAP 15 min
3 Hang Power Cleans (45#) OR DB Hang Power Snatch (# TBD)
Followed by 2 rounds of
3 Ring rows
6 Push-ups
9 Box Jumps
12 Abmat sit-ups
(The above equals one round)
(The above equals one round)
Finisher: 20 Green Band Pull-ups
Today's WOD
Starter: 50 Unders for time
WOD 2 For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
Finisher: L-sit
Friday, January 15, 2010
Wednesday, January 13, 2010
Dianne and Michele's WOD
Warm-up
Snatch practice
DB Clean and Jerk
WOD: 1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row
Finisher: 15 Ring dips
Snatch practice
DB Clean and Jerk
WOD: 1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row
Finisher: 15 Ring dips
Tuesday, January 12, 2010
Today's WOD
WOD 1:
Back Squat 3-3-3-3-3 reps
Post loads to comments.
WOD 2:
21-15-9
DB Push Press 45#
Double unders
Post time to comments.
Back Squat 3-3-3-3-3 reps
Post loads to comments.
WOD 2:
21-15-9
DB Push Press 45#
Double unders
Post time to comments.
Monday, January 11, 2010
Di and Michele's WOD
Deadlifts: Max 1-1-1-1-1-1-1 or 3x5
7 rounds for time:
10 Med Ball Cleans
10 Burpees
10 Burpees
Finisher: 30 pull-ups
Today's WOD
WOD 1:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
WOD 2:
3 rounds (1min rest)
Practice Muscle-ups
Sit-ups
Dips
HSPUs
Box Jumps
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
WOD 2:
3 rounds (1min rest)
Practice Muscle-ups
Sit-ups
Dips
HSPUs
Box Jumps
Post total to comments.
Sunday, January 10, 2010
The Rower... Part II
Craig's List has been kind... Introducing a new member to the fleet, the Model B! Don't tell anybody, but I only paid $40!!!!!
Michele's Workout
WOD: Elliptical Intervals
After you warm-up go as hard as you can for two minutes, rest one minute. Do this six times. The goal is to use maximum effort for 2 min intervals...or 2 min on 1 minute off x 6
Post distance or impressions to comments.
After you warm-up go as hard as you can for two minutes, rest one minute. Do this six times. The goal is to use maximum effort for 2 min intervals...or 2 min on 1 minute off x 6
Post distance or impressions to comments.
Saturday, January 9, 2010
Schedule
Sunday:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Monday:
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Monday:
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Tuesday:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
Saturday:
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
Post time to comments.
Sunday:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
Wednesday:
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday:
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday:
Active Rest (Ski Club)
Friday:
Five rounds for time of:
135 pound Thruster, 15 reps
Row 500m
Five rounds for time of:
135 pound Thruster, 15 reps
Row 500m
Saturday:
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
Post time to comments.
Sunday:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
New WODs...
Day 1:
Deadlifts: Max 1-1-1-1-1-1-1 or 3x5
Deadlifts: Max 1-1-1-1-1-1-1 or 3x5
7 rounds for time:
10 Med Ball Cleans and Jerks
10 Burpees
10 Burpees
Finisher: 30 pull-ups
Day 2:
Snatch 3x5
1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row
1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row
Finisher: 15 Dips
Day 3:
Push Press, Push Jerk
AMRAP 15 min
3 Hang Power Snatches (45#) OR DB Hang Power Snatch (# TBD)
Followed by 2 rounds of
3 Pull-ups
6 Push-ups
9 Box Jumps
AMRAP 15 min
3 Hang Power Snatches (45#) OR DB Hang Power Snatch (# TBD)
Followed by 2 rounds of
3 Pull-ups
6 Push-ups
9 Box Jumps
12 Abmat sit-ups
(The above equals one round)
(The above equals one round)
Finisher: 10 Rope pull-ups from sitting
Day 4:
Day 4:
5 rounds for time:
250m Row
10 Wall Balls
20 Med Ball Cleans
30 Med Ball Overhead Walking Lunges
10 Wall Balls
20 Med Ball Cleans
30 Med Ball Overhead Walking Lunges
Finisher: 25 KB swings
Day 5:
“Fight Gone Bad”
3 rounds of time:
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)
Coach’s notes: For FGB move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes move [...]
Day 5:
“Fight Gone Bad”
3 rounds of time:
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)
Coach’s notes: For FGB move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes move [...]
Day 6:
30-20-10
Air squat
Burpees
Push-ups
Abmat sit-ups
30-20-10
Air squat
Burpees
Push-ups
Abmat sit-ups
Finisher: 2000m row
Friday, January 8, 2010
Today's WOD
WOD 1: Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground.
Post impressions to comments.
WOD 2:
3 rounds for time of:
500m Row
21 Ring Push-ups
21 KB Swings, 1.5 pd.
21 Unders
Thursday, January 7, 2010
Wednesday, January 6, 2010
Michele's Workout
“Christine”
3 rounds for time:
500 m Row
12 65# deadlifts
21 Box steps – 21″
Post time to comments.
3 rounds for time:
500 m Row
12 65# deadlifts
21 Box steps – 21″
Post time to comments.
Dianne's WOD
“Twins”
Two rounds, of each couplet, for time of:
1) 750m Row
1) 20 Push-ups (feet higher than hands)
2) 45# Thruster, 20 reps
2) 10 Pull-ups
Coach’s notes: You must complete two rounds of the first couplet before moving on to the second couplet.
Two rounds, of each couplet, for time of:
1) 750m Row
1) 20 Push-ups (feet higher than hands)
2) 45# Thruster, 20 reps
2) 10 Pull-ups
Coach’s notes: You must complete two rounds of the first couplet before moving on to the second couplet.
Today's WOD
WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
20 Turkish Get-ups with a 1 pd KB
Post rounds and fractions of rounds completed to comments.
WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups
Row 500 meters
20 Turkish Get-ups with a 1 pd KB
Post rounds and fractions of rounds completed to comments.
WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups
Tuesday, January 5, 2010
Today's WOD
Ski 3 mi.
http://connect.garmin.com/activity/21778760
Something abut skiing that I love... Not a hard workout, but between the beautiful evening, good snow, and the peaceful surroundings, it makes it hard to beat!
http://connect.garmin.com/activity/21778760
Something abut skiing that I love... Not a hard workout, but between the beautiful evening, good snow, and the peaceful surroundings, it makes it hard to beat!
Yesterday's WODs
WOD 1: Bioreserve Snow Run
4.74 mi. @ 9:48 pace. This represents an excellent run in the snow!
http://connect.garmin.com/activity/21726866
WOD 2:
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
50 Sit-ups
Post time to comments.
4.74 mi. @ 9:48 pace. This represents an excellent run in the snow!
http://connect.garmin.com/activity/21726866
WOD 2:
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
50 Sit-ups
Post time to comments.
Last Papa WOD
Warm-up
Row
10 Medball squat cleans
Step-ups
WOD: "Christine"
3 rounds for time
500m Row
12 Deadlifts @ 65#
21 Step-ups 21"
Finisher
10 Rope pulls from sitting
Row
10 Medball squat cleans
Step-ups
WOD: "Christine"
3 rounds for time
500m Row
12 Deadlifts @ 65#
21 Step-ups 21"
Finisher
10 Rope pulls from sitting
Last Mimi WOD
Warm-up
Row
Shoulder Warm-up
WOD
10 Medball Deadlifts
10 Rope pulls from chair
30 Climbing wall squats
20 Flutterkicks
10 Toe-touches
20 Wall push-ups
Row
Shoulder Warm-up
WOD
10 Medball Deadlifts
10 Rope pulls from chair
30 Climbing wall squats
20 Flutterkicks
10 Toe-touches
20 Wall push-ups
Monday, January 4, 2010
Michele's Workout
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
Finisher
10 Rope pulls from sitting
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
Finisher
10 Rope pulls from sitting
Dianne's WOD
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
Sunday, January 3, 2010
Today's WOD
WOD 1: Clean and Jerk 1-1-1-1-1-1-1
WOD 2:"Grace"
30 Clean and Jerk (135#)
WOD 3: DB Push Press 3x5
WOD 2:"Grace"
30 Clean and Jerk (135#)
WOD 3: DB Push Press 3x5
Schedule
Sunday:
WOD 1: DB Split Jerk 3x5 reps
WOD 2:"Grace"
30 Clean and Jerk (135#)
Monday:
WOD 1: Snow Run 5K
Post time to comments.
WOD 2: For time...
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
30 GHD Sit-ups
Post time to comments.
Tuesday:
WOD 1:
5 rounds (1 min. on and 30 sec. off)
Row
KB swing
Air squat
Total Calories and Reps and post to comments.
WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups
Wednesday: Tabada Day!
Ring Push-ups
Practice Muscle-ups
Snatch
Rope Climb
Wall balls
Thursday:
Rest Day (Ski Club)
Friday:
Climbing
WOD 1: DB Split Jerk 3x5 reps
WOD 2:"Grace"
30 Clean and Jerk (135#)
Monday:
WOD 1: Snow Run 5K
Post time to comments.
WOD 2: For time...
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
30 GHD Sit-ups
Post time to comments.
Tuesday:
WOD 1:
5 rounds (1 min. on and 30 sec. off)
Row
KB swing
Air squat
Total Calories and Reps and post to comments.
WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups
Wednesday: Tabada Day!
Ring Push-ups
Practice Muscle-ups
Snatch
Rope Climb
Wall balls
Thursday:
Rest Day (Ski Club)
Friday:
Climbing
Saturday:
WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1.5 pood KB
Post rounds and fractions of rounds completed to comments.
WOD 2: Snow Run
WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1.5 pood KB
Post rounds and fractions of rounds completed to comments.
WOD 2: Snow Run
Friday, January 1, 2010
Today's WOD and Saturday
Snow run in the Bioreserve...
6.67 Miles
http://connect.garmin.com/activity/21446859
Saturday:
Rest Day
6.67 Miles
http://connect.garmin.com/activity/21446859
Saturday:
Rest Day
Subscribe to:
Posts (Atom)
