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
Sunday, January 17, 2010
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
Thursday, December 31, 2009
Dianne's WOD
“Christine”
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.
Today's WOD
"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Row 500m
20 KB swings (1.5 pood)
Row 500m
20 Overhead Squats (95lbs)
Row 500m
20 Burpees
Row 500m
20 Pullups (Chest to Bar)
Row 500m
20 Box jumps (21")
Row 500m
20 Squat Cleans (95 lbs)
Row 500m
20 Deadlifts (275lbs)
Row 500m
20 KB swings (1.5 pood)
Row 500m
20 Overhead Squats (95lbs)
Row 500m
20 Burpees
Row 500m
20 Pullups (Chest to Bar)
Row 500m
20 Box jumps (21")
Row 500m
20 Squat Cleans (95 lbs)
Row 500m
Wednesday, December 30, 2009
Today's WOD
WOD 1:
Complete three rounds for time of:
Row 1000m
135 pound Power cleans, 21 reps
***Broke bar on 3rd set***
WOD 2:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions
Complete three rounds for time of:
Row 1000m
135 pound Power cleans, 21 reps
***Broke bar on 3rd set***
WOD 2:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions
Tuesday, December 29, 2009
Michelle's Workout
Warm-up
500m Row
50 Jump ropes
10 Ring Dips (band assisted)
10 Pull-ups (band assisted)
20 Squats
WOD 1
21-15-9
Push-ups
Squats
Sit-ups
Finisher
10 Knees to chest
500m Row
50 Jump ropes
10 Ring Dips (band assisted)
10 Pull-ups (band assisted)
20 Squats
WOD 1
21-15-9
Push-ups
Squats
Sit-ups
Finisher
10 Knees to chest
Michele's Last Workout
Warm-up
500m Row
25 Jumping jacks
10 Push-ups
10 Sit-ups
10 Ring rows
Squat clinic
30 Squats
WOD
10-9-8-7-6-5-4-3-2-1
Ring rows
Sit-ups
Step-ups
500m Row
25 Jumping jacks
10 Push-ups
10 Sit-ups
10 Ring rows
Squat clinic
30 Squats
WOD
10-9-8-7-6-5-4-3-2-1
Ring rows
Sit-ups
Step-ups
Next few WODs for Di and Dad
Hey Di and Dad! These will be the next 3 workouts. (Not all on the same day...)
“Christine”
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
This is a quick one, so we'll do some strength work too...
“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.
“Christine”
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
This is a quick one, so we'll do some strength work too...
“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.
Monday, December 28, 2009
WOD Schedule and Today's WOD
Today's WOD
Run 4.7 Miles w/Di (Snow)
http://connect.garmin.com/activity/21190598
Wednesday:
Sunday:
Run 4.7 Miles w/Di (Snow)
http://connect.garmin.com/activity/21190598
Wednesday:
Complete three rounds for time of:
Run 800m (Row 1000m)
155 pound Power cleans, 21 reps
Run 800m (Row 1000m)
155 pound Power cleans, 21 reps
Thursday:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions
Friday:
"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Run 400m (Row 500m)
20 KB swings (1.5 pood)
Run 400m (Row 500m)
20 Overhead Squats (115lbs)
Run 400m (Row 500m)
20 Burpees
Run 400m (Row 500m)
20 Pullups (Chest to Bar)
Run 400m (Row 500m)
20 Box jumps (24")
Run 400m (Row 500m)
20 Squat Cleans (95 lbs)
Run 400m (Row 500m)
"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Run 400m (Row 500m)
20 KB swings (1.5 pood)
Run 400m (Row 500m)
20 Overhead Squats (115lbs)
Run 400m (Row 500m)
20 Burpees
Run 400m (Row 500m)
20 Pullups (Chest to Bar)
Run 400m (Row 500m)
20 Box jumps (24")
Run 400m (Row 500m)
20 Squat Cleans (95 lbs)
Run 400m (Row 500m)
Saturday:
Rest Day!
Sunday:
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Post loads to comments.
Sunday, December 27, 2009
Today's WOD
Warm-up
100 Jump ropes
25 Unders
20 KB swings 1 pd.
100 Jump ropes
25 Unders
20 KB swings 1 pd.
20 Squats
20 Dips
WOD 1 "Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
(Subbed practice Muscle-ups)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
(Subbed practice Muscle-ups)
Dianne's WOD
Warm-up
100 Jump ropes
20 Push-ups
50 Squats
10 KB Swings
WOD 1
5 RFT
10 Ring Rows
10 Burpees
10 Sit-ups
100 Jump ropes
20 Push-ups
50 Squats
10 KB Swings
WOD 1
5 RFT
10 Ring Rows
10 Burpees
10 Sit-ups
Mimi WOD
Warm-up
Row 500m
4-way shoulders
10 Toe-touches
WOD 1
3 Rounds for time
5 Ring rows
5 Beginner's Push-ups
5 Assisted squats
WOD 2
AMRAP in 4 min.
Car Trunks
Finisher
Row until you feel done!
Row 500m
4-way shoulders
10 Toe-touches
WOD 1
3 Rounds for time
5 Ring rows
5 Beginner's Push-ups
5 Assisted squats
WOD 2
AMRAP in 4 min.
Car Trunks
Finisher
Row until you feel done!
Saturday, December 26, 2009
Papa WOD
Warm-up
Row 500m
20 step-ups
C&J Plate progression 10, 15, 25 x 5
WOD 1
Euchre Deck of Cards
Take a deck of cards, shuffle. Face cards are 5, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.
Cycle euchre deck;
Hearts = ring rows
Diamonds = row calories
Spades = sit-ups
Clubs = squats
Row 500m
20 step-ups
C&J Plate progression 10, 15, 25 x 5
WOD 1
Euchre Deck of Cards
Take a deck of cards, shuffle. Face cards are 5, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.
Cycle euchre deck;
Hearts = ring rows
Diamonds = row calories
Spades = sit-ups
Clubs = squats
Finisher
10 Sitting knees to chest
10 Pushups
3 Pull-ups
Today's WOD
WOD 1
3 rounds; each round 15-12-9 reps of:
Thrusters right arm, 1 pd.
Thrusters left arm, 1 pd.
"One-hand" pull-up right arm (left hand grabs the right wrist); 1st round
"One-hand" pull-up left arm (right hand grabs the left wrist); 1st round
3 rounds; each round 15-12-9 reps of:
Thrusters right arm, 1 pd.
Thrusters left arm, 1 pd.
"One-hand" pull-up right arm (left hand grabs the right wrist); 1st round
"One-hand" pull-up left arm (right hand grabs the left wrist); 1st round
2nd and 3rd rounds: strict pull-ups.
Friday, December 25, 2009
Today's WOD
The 12 Days of Christmas! from CrossFit Park City...
I subbed 20# DB and 1.5 pd KB for lack of equipment.
23:24
Wednesday, December 23, 2009
Today's WOD
Warm-up
500m row
10 OHS (Broomstick)
10 Squat cleans (BS)
10 Squat snatches (BS)
100 Jump ropes
25 Unders (I'm finally getting better...)
WOD 1
Muscle-up practice
3x5
WOD 2
OHS
3-3-3-3-3-3-3
WOD3 "Joshie" (Modified)
Complete three rounds for time of:
20# DB snatch, 21 reps, right arm
21 Strict pull-ups
21 Leg-lifts
20# DB snatch, 21 reps, left arm
21 Strict Pull-ups
21 Leg-lifts
Post time to comments.
These are squat not power snatches.
500m row
10 OHS (Broomstick)
10 Squat cleans (BS)
10 Squat snatches (BS)
100 Jump ropes
25 Unders (I'm finally getting better...)
WOD 1
Muscle-up practice
3x5
WOD 2
OHS
3-3-3-3-3-3-3
WOD3 "Joshie" (Modified)
Complete three rounds for time of:
20# DB snatch, 21 reps, right arm
21 Strict pull-ups
21 Leg-lifts
20# DB snatch, 21 reps, left arm
21 Strict Pull-ups
21 Leg-lifts
Post time to comments.
These are squat not power snatches.
Finisher
500m Row (easy)
Tuesday, December 22, 2009
Schedule
Wednesday: Garage WOD
Muscle-up practice x10
WOD "Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Thursday: Garage WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
Friday: Garage WOD
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
Saturday: Rest Day
Sunday: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Monday: "Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Tuesday:
9-15-21-15-9 reps of:
Ring pushups
Ring dips
Muscle-up practice x10
WOD "Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Thursday: Garage WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
Friday: Garage WOD
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
Saturday: Rest Day
Sunday: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Monday: "Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Tuesday:
Ring pushups
Ring dips
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