Wednesday, June 30, 2010
Tuesday, June 29, 2010
Monday, June 28, 2010
Sunday, June 27, 2010
Saturday, June 26, 2010
Saturday June 26, 2010
AMRAP in 10 Minutes
5 Ring Dips
10 Knees to Elbows
5 Burpees
then do 4 rounds of 1 of the following with a rest period. Rest periods should be the same legnth it took to complete 1 round. Example: If it took 50 seconds to do a 200M row, rest 50 seconds before you start the next round.
200M Row X 4
200M Run X 4
100' Prowler Push X 4
100' Sled Drag X 4
This was another great workout and experience at CFSC. We are going to make our entire vacation here at CFSC. Thanks again.
5 Ring Dips
10 Knees to Elbows
5 Burpees
then do 4 rounds of 1 of the following with a rest period. Rest periods should be the same legnth it took to complete 1 round. Example: If it took 50 seconds to do a 200M row, rest 50 seconds before you start the next round.
200M Row X 4
200M Run X 4
100' Prowler Push X 4
100' Sled Drag X 4
This was another great workout and experience at CFSC. We are going to make our entire vacation here at CFSC. Thanks again.
The WOD:
Labels:
Burpees,
Gymnastics,
Knees to Elbows,
Ring Dips
Friday, June 25, 2010
Thursday, June 24, 2010
Wednesday, June 23, 2010
Tuesday, June 22, 2010
Tuesday June 22, 2010
10 Muscle Ups
15 Handstand Pushups
20 Squat Cleans (95#/155#)
800M Run
Sub MUs with 2, 3 or 4 each of Pullups and Dips for every 1 Muscle Up.
15 Handstand Pushups
20 Squat Cleans (95#/155#)
800M Run
Sub MUs with 2, 3 or 4 each of Pullups and Dips for every 1 Muscle Up.
Labels:
Gymnastics,
Handstand Pushups,
Muscle Ups,
Squat Cleans,
Weights
Monday, June 21, 2010
Sunday, June 20, 2010
Sunday June 20, 2010
HAPPY FATHER'S DAY!!!!
"Elizabeth"
21-15-9
Power Cleans or Squat Cleans* (85#/135#)
Ring Dips
View Previous Times:
Thursday September 03, 2009
*Chose whether you do Power Cleans or Squat Cleans in this workout and post to comments.
"Elizabeth"
21-15-9
Power Cleans or Squat Cleans* (85#/135#)
Ring Dips
View Previous Times:
Thursday September 03, 2009
*Chose whether you do Power Cleans or Squat Cleans in this workout and post to comments.
Labels:
Cleans,
Elizabeth,
Gymnastics,
Ring Dips,
Squat Cleans,
Weights
Saturday, June 19, 2010
Friday, June 18, 2010
Thursday, June 17, 2010
Thursday June 17, 2010
7 Rounds
10 Handstand Pushups
10 Squat Cleans (60#/95#)
10 Pullups
10 Handstand Pushups
10 Squat Cleans (60#/95#)
10 Pullups
Labels:
Gymnastics,
Handstand Pushups,
Pullups,
Squat Cleans,
Weights
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Monday, June 14, 2010
Sunday, June 13, 2010
Sunday, June 13, 2010
21-15-9
400m Run
Kettlebell swings
Burpees
Pullups
View previous times:
Monday, March 01, 2010.
Note that we did fewer reps on this date (15-12-9).
400m Run
Kettlebell swings
Burpees
Pullups
View previous times:
Monday, March 01, 2010.
Note that we did fewer reps on this date (15-12-9).
Labels:
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Saturday, June 12, 2010
Friday, June 11, 2010
Friday June 11, 2010
3 Rounds
500M Row
25 Push Press (60#/95#)
25 Box Jumps (20"/24")
25 Situps
Yes, blame Robby again.
500M Row
25 Push Press (60#/95#)
25 Box Jumps (20"/24")
25 Situps
Yes, blame Robby again.
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Row,
Situps,
Weights
Thursday, June 10, 2010
Thursday, June 10, 2010
4 Rounds
400m Run
15 Kettlebell Swings (35/53)
10 Deadlifts (80/135)
5 Squat Cleans (80/135)
Use same weight for DLs and SCs
View previous times: Thursday, March 25, 2010
400m Run
15 Kettlebell Swings (35/53)
10 Deadlifts (80/135)
5 Squat Cleans (80/135)
Use same weight for DLs and SCs
View previous times: Thursday, March 25, 2010
Labels:
Deadlifts,
Kettlebells,
Metabolic,
Run,
Squat Cleans,
Weights
Wednesday, June 9, 2010
Tuesday, June 8, 2010
Tuesday June 08, 2010
21-15-9
Overhead Squats (60#/95#)
Bench Press (Body Weight)
Knees to Elbows
For ladies or others that do not have a Bench Press, Do FULL ROM (range of motion) Pushups. That means thighs and chest make contact with the ground and extend arms all the way up.
This workout was another Robby workout.
I am having him learn how to formulate workouts and he has been doing well with it, This one is different but good.
Overhead Squats (60#/95#)
Bench Press (Body Weight)
Knees to Elbows
For ladies or others that do not have a Bench Press, Do FULL ROM (range of motion) Pushups. That means thighs and chest make contact with the ground and extend arms all the way up.
This workout was another Robby workout.
I am having him learn how to formulate workouts and he has been doing well with it, This one is different but good.
Labels:
Bench Press,
Gymnastics,
Knees to Elbows,
Overhead Squats,
Weights
Monday, June 7, 2010
Monday, June 07, 2010
"NUTS"
10 Handstand pushups
15 Deadlifts (150#/250#)
25 Box Jumps (24"/30")
50 Pullups
100 Wallballs ((12#@ 9'/14#@ 8')/20#@ 10')
200 Double Unders (800 singles)
400m Run with 25 or 40# sandbag
Try for bodyweight on deadlifts and notice the higher height on box jumps.
10 Handstand pushups
15 Deadlifts (150#/250#)
25 Box Jumps (24"/30")
50 Pullups
100 Wallballs ((12#@ 9'/14#@ 8')/20#@ 10')
200 Double Unders (800 singles)
400m Run with 25 or 40# sandbag
Try for bodyweight on deadlifts and notice the higher height on box jumps.
Labels:
Box Jumps,
Deadlifts,
Gymnastics,
Handstand Pushups,
Jumprope,
Metabolic,
Pullups,
Sandbag Run,
Wallballs,
Weights
Sunday, June 6, 2010
Saturday, June 5, 2010
Saturday June 05, 2010
500M Row
20 SDHP (60/95)
20 Burpees
20 Situps
500M Row
15 SDHP
15 Burpees
15 Situps
500M Row
10 SDHP
10 Burpees
10 Situps
500M Row
5 SDHP
5 Burpees
5 Situps
Another workout made up from Robby.
20 SDHP (60/95)
20 Burpees
20 Situps
500M Row
15 SDHP
15 Burpees
15 Situps
500M Row
10 SDHP
10 Burpees
10 Situps
500M Row
5 SDHP
5 Burpees
5 Situps
Another workout made up from Robby.
Friday, June 4, 2010
Friday June 04, 2010
200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
Use 80#/135# for entire workout.
View Previous Times:
Sunday February 14, 2010
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
Use 80#/135# for entire workout.
View Previous Times:
Sunday February 14, 2010
Labels:
Cleans,
Deadlifts,
Jerks,
Metabolic,
Overhead Squats,
Sandbag Run,
Weights
Thursday, June 3, 2010
Wednesday, June 2, 2010
Wednesday June 02, 2010
4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row
If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row
If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.
Labels:
Jumprope,
Metabolic,
Row,
Sandbag Run,
Weights
Tuesday, June 1, 2010
Tuesday, June 01, 2010
7 Rounds
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups
Labels:
Burpees,
Deadlifts,
Gymnastics,
Handstand Pushups,
Kettlebells,
Knees to Elbows,
Pullups,
Thrusters,
Weights
Subscribe to:
Posts (Atom)