Thursday, March 31, 2011
Thursday March 31, 2011
Do an activity you enjoy or something new you want to try or do something physical in the real world or make up an event that can be real world. Example: Play soldier. Wear a weight vest run a distance (400m), drop down and do 5 burpees (like ducking from artillery and getting back up to shoot), climb a wall and repeat several times. Make it fun and post what you did.
Wednesday, March 30, 2011
Tuesday, March 29, 2011
Monday, March 28, 2011
Monday March 28, 2011
5 Rounds
10 Pullups
10 Pushups (Hand Release)
10 Push Press/Jerk (70#/115)
10 Pullups
10 Pushups (Hand Release)
10 Push Press/Jerk (70#/115)
Labels:
Gymnastics,
Jerks,
Pullups,
Push Press,
Pushups,
Weights
Sunday, March 27, 2011
Saturday, March 26, 2011
Saturday March 26, 2011
5 Rounds
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")
View previous times:
Sunday February 07, 2010
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")
View previous times:
Sunday February 07, 2010
Friday, March 25, 2011
Thursday, March 24, 2011
Wednesday, March 23, 2011
Wednesday March 23, 2011
5 Rounds
15 Deadlifts (60#/95#)
12 Hang Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Jerks (60#/95#)
View Previous Times:
Tuesday March 22, 2011
Constantly Varied?? Yes the WOD today is correct. 2 days in a row. When is the last time we have done 2 of the same WOD's in a row? Never? Then this is constantly Varied. Do It!
15 Deadlifts (60#/95#)
12 Hang Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Jerks (60#/95#)
View Previous Times:
Tuesday March 22, 2011
Constantly Varied?? Yes the WOD today is correct. 2 days in a row. When is the last time we have done 2 of the same WOD's in a row? Never? Then this is constantly Varied. Do It!
Labels:
Cleans,
Deadlifts,
Front Squats,
Jerks,
Push Press,
Weights
Tuesday, March 22, 2011
Tuesday March 22, 2011
5 Rounds
15 Deadlifts (60#/95#)
12 Hang Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Jerks (60#/95#)
View Previous Times:
Friday October 16, 2009
This is real similar to DT which is 5 Rounds of 12 Deadlifts, 9 Hang Cleans and 6 Push Jerks at 95#/155#
15 Deadlifts (60#/95#)
12 Hang Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Jerks (60#/95#)
View Previous Times:
Friday October 16, 2009
This is real similar to DT which is 5 Rounds of 12 Deadlifts, 9 Hang Cleans and 6 Push Jerks at 95#/155#
Labels:
Cleans,
Deadlifts,
Front Squats,
Jerks,
Push Press,
Weights
Monday, March 21, 2011
Sunday, March 20, 2011
Sunday March 20, 2011
2 Rounds
400M Run
15 Box Jumps (20"/24")
15 Dumbbell Squat Cleans (25#/45#)
30 Double Unders (90 Singles)
15 Pushups (Hand Release)
15 Situps
100' Walking Lunges
View Previous Times:
Monday July 19, 2010
400M Run
15 Box Jumps (20"/24")
15 Dumbbell Squat Cleans (25#/45#)
30 Double Unders (90 Singles)
15 Pushups (Hand Release)
15 Situps
100' Walking Lunges
View Previous Times:
Monday July 19, 2010
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Saturday, March 19, 2011
Saturday March 19, 2011
11.1
AMRAP in 10 Minutes
30 Double Unders (90 Singles)
15 Power Snatches (45#/75#)
This is week #1 WOD in the Crossfit Games Open. There are 6 weeks of WODs (1 a week) and the top athletes competing will qualify for the games. All you need to do is register and video your WOD.
Jason Khalipa did 8 rounds and 28 Double Unders.
Chris Spealler did 8 rounds, 30 DU's and 3 Snatches.
Snatches are a hard movement to learn. This is a great video to watch. Noticed the bar never goes forward of the plane the bar started at the ground.
AMRAP in 10 Minutes
30 Double Unders (90 Singles)
15 Power Snatches (45#/75#)
This is week #1 WOD in the Crossfit Games Open. There are 6 weeks of WODs (1 a week) and the top athletes competing will qualify for the games. All you need to do is register and video your WOD.
Jason Khalipa did 8 rounds and 28 Double Unders.
Chris Spealler did 8 rounds, 30 DU's and 3 Snatches.
Snatches are a hard movement to learn. This is a great video to watch. Noticed the bar never goes forward of the plane the bar started at the ground.
Friday, March 18, 2011
Thursday, March 17, 2011
Thursday March 17, 2011
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Tuesday January 04, 2011
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Tuesday January 04, 2011
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
Wednesday, March 16, 2011
Tuesday, March 15, 2011
Monday, March 14, 2011
Sunday, March 13, 2011
Sunday March 13, 2011
3 Rounds
10 Clean & Jerks (80#/135#)
3 Rounds of (Cindy)
5 Pullups
10 Pushups
15 Squats
It goes as follows:
Round 1 - 10 C&J's, 5 PU's, 10 PU's, 15 Squats, 5 PU's, 10 PU's, 15 Squats, 5 PU's, 10 PU's and 15 Squats.
Round 2 - Repeat
Round 3 - Repeat
10 Clean & Jerks (80#/135#)
3 Rounds of (Cindy)
5 Pullups
10 Pushups
15 Squats
It goes as follows:
Round 1 - 10 C&J's, 5 PU's, 10 PU's, 15 Squats, 5 PU's, 10 PU's, 15 Squats, 5 PU's, 10 PU's and 15 Squats.
Round 2 - Repeat
Round 3 - Repeat
Saturday, March 12, 2011
Friday, March 11, 2011
Thursday, March 10, 2011
Thursday March 10, 2011
20 Pullups
20 Thrusters (60#/95#)
15 Pullups
15 Thrusters
10 Pullups
10 Thrusters
5 Pullups
5 Thrusters
20 Thrusters (60#/95#)
15 Pullups
15 Thrusters
10 Pullups
10 Thrusters
5 Pullups
5 Thrusters
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Monday, March 7, 2011
Monday March 07, 2011
1000M Row
50 Snatches (45#/75#)
750M Row
35 Snatches
500M Row
20 Snatches
Decrease weight for higher intensity (40#). Also bring your bar to the starpoint and do this WOD. Everybody will state at you and think you are bad to the bone.
50 Snatches (45#/75#)
750M Row
35 Snatches
500M Row
20 Snatches
Decrease weight for higher intensity (40#). Also bring your bar to the starpoint and do this WOD. Everybody will state at you and think you are bad to the bone.
Sunday, March 6, 2011
Saturday, March 5, 2011
Saturday March 05, 2011
400M Run
then,
7 Rounds
7 Deadlifts (Body Weight)
7 Pushups (Hand Release)
then,
400M Run
then,
7 Rounds
7 Deadlifts (Body Weight)
7 Pushups (Hand Release)
then,
400M Run
Friday, March 4, 2011
Friday March 04, 2011
10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View previous times:
November 13, 2010
April 29, 2010
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View previous times:
November 13, 2010
April 29, 2010
Labels:
Burpees,
Gymnastics,
SDHP,
Thrusters,
Weights
Thursday, March 3, 2011
Wednesday, March 2, 2011
Wednesday March 02, 2011
3 Rounds
30 Kettlebells (35#/53#)
25 Wallballs (12#@9'/20#@10')
20 Pullups
30 Kettlebells (35#/53#)
25 Wallballs (12#@9'/20#@10')
20 Pullups
Labels:
Gymnastics,
Kettlebells,
Pullups,
Wallballs,
Weights
Tuesday, March 1, 2011
Tuesday March 01, 2011
400M Run
30 SDHP (60#/95#)
30 Box Jumps (20"/24")
30 Situps (Unsecure)
400M Run
20 SDHP
20 Box Jumps
20 Situps
400M Run
10 SDHP
10 Box Jumps
10 Situps
400M Run
30 SDHP (60#/95#)
30 Box Jumps (20"/24")
30 Situps (Unsecure)
400M Run
20 SDHP
20 Box Jumps
20 Situps
400M Run
10 SDHP
10 Box Jumps
10 Situps
400M Run
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