"Jackie"
1000M Row
50 Thrusters (30#/45#)
30 Pullups
View
Previous Times:
Wednesday April 13, 2011
Monday, December 31, 2012
Sunday, December 30, 2012
Saturday, December 29, 2012
Friday, December 28, 2012
Friday December 28, 2012
2 Rounds
800M Run
30 Pullups
30 Front Squats (60#/95#)
30 Toes to Bar
30 Power Cleans (60#/95#)
800M Run
30 Pullups
30 Front Squats (60#/95#)
30 Toes to Bar
30 Power Cleans (60#/95#)
Labels:
Cleans,
Front Squats,
Gymnastics,
Metabolic,
Pullups,
Run,
Toes to Bar,
Weights
Thursday, December 27, 2012
Thursday December 27, 2012
"Michael"
3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps
View Previous Times:
Wednesday, May 02, 2012
3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps
View Previous Times:
Wednesday, May 02, 2012
Labels:
Good Mornings,
Gymnastics,
Metabolic,
Michael,
Run,
Situps
Wednesday, December 26, 2012
Tuesday, December 25, 2012
Monday, December 24, 2012
Monday December 24, 2012
12 Days of Christmas
12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
View Previous Times:
Friday December 23, 2011
12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
View Previous Times:
Friday December 23, 2011
Labels:
Box Jumps,
Burpees,
Cleans,
Deadlifts,
Gymnastics,
Jerks,
Kettlebells,
Knees to Elbows,
Overhead Squats,
Pullups,
Push Press,
Pushups,
SDHP,
Situps,
Squat Cleans,
Weights
Sunday, December 23, 2012
Saturday, December 22, 2012
Saturday December 22, 2012
3 Rounds
400M Run
7 Push Press (80#/135#)
14 Ring Rows
400M Run
7 Push Press (80#/135#)
14 Ring Rows
Labels:
Gymnastics,
Metabolic,
Push Press,
Ring Rows,
Run,
Weights
Friday, December 21, 2012
Friday December 21, 2012
AMRAP in 20 minutes
5 Pullups (chest to bar)
10 Wallballs (12#@9ft/20#@10ft.)
15 Kettlebell Swings (35/53#)
5 Pullups (chest to bar)
10 Wallballs (12#@9ft/20#@10ft.)
15 Kettlebell Swings (35/53#)
Labels:
AMRAP,
Gymnastics,
Kettlebells,
Pullups,
Wallballs,
Weights
Thursday, December 20, 2012
Wednesday, December 19, 2012
Wednesday December 19, 2012
AMRAP
500M Row
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes
Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees
It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.
View Previous Times:
Tuesday November 23, 2010
500M Row
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes
Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees
It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.
View Previous Times:
Tuesday November 23, 2010
Tuesday, December 18, 2012
Tuesday December 18, 2012
Go out and finish your Christmas Shopping
and then,
Practice what you suck at
Max Lifts
PR on something (ie. 400M, Deadlift, Max BJ's in 1 minute)
and then,
Practice what you suck at
Max Lifts
PR on something (ie. 400M, Deadlift, Max BJ's in 1 minute)
Monday, December 17, 2012
Sunday, December 16, 2012
Sunday December 16, 2012
5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
View Previous Times:
Sunday, November 20, 2011
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
View Previous Times:
Sunday, November 20, 2011
Saturday, December 15, 2012
Saturday December 15, 2012
AMRAP in 12 Minutes
15 Deadlifts (95#/155#)
15 Pushups (Hand Release)*
15 Box Jumps (20"/24")
* May try Deficit Pushups with Bumper Plates (15# Plates/ 25# Plates)
Place Bumper Plates ~18" apart and place each hand on each plate. Do a Pushup and touch chest completely to the floor. Chest will go below your hands by 2-3", hence deficit.
15 Deadlifts (95#/155#)
15 Pushups (Hand Release)*
15 Box Jumps (20"/24")
* May try Deficit Pushups with Bumper Plates (15# Plates/ 25# Plates)
Place Bumper Plates ~18" apart and place each hand on each plate. Do a Pushup and touch chest completely to the floor. Chest will go below your hands by 2-3", hence deficit.
Friday, December 14, 2012
Thursday, December 13, 2012
Wednesday, December 12, 2012
Wednesday December 12, 2012
400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run
Wallball = 12#@9'/20#@10'
View Previous Times:
Wednesday, January 11, 2012
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run
Wallball = 12#@9'/20#@10'
View Previous Times:
Wednesday, January 11, 2012
Tuesday, December 11, 2012
Monday, December 10, 2012
Monday December 10, 2012
21-15-9
Deadlifts (135#/225#)
Ring Dips
Deadlifts (135#/225#)
Ring Dips
Labels:
Deadlifts,
Gymnastics,
Ring Dips,
Weights
Sunday, December 9, 2012
Sunday December 09, 2012
AMRAP in 12 Minutes
7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")
*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.
7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")
*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.
Labels:
AMRAP,
Box Jumps,
Front Squats,
Gymnastics,
Pushups,
Weights
Saturday, December 8, 2012
Friday, December 7, 2012
Friday December 07, 2012
20 Wallball Shots (12#@9'/20#@10')
20 Situps
20 Box jump (20"/24")
20 Pushups (Hand Release)
20 Power Cleans (80#/135#)
20 Double Unders
20 Thrusters (20#X2 DB/35#X2 DB)
20 Pullups
20 Overhead Squats (60#/95#)
20 Kettlebell Swings (35#/53#)
20 Push Press (60#/95#)
20 Dips (10 Ring Dips)
20 SDHP (60#/95#)
20 Burpees
20 Back Squats (80#/135#)
20 GHD sit-ups (Good Mornings (30#/45#))
20 Walking Lunges
20 Deadlifts (80#/135#)
20 Knees to Elbows
20 Front Squat (80#/135#)
20 Situps
20 Box jump (20"/24")
20 Pushups (Hand Release)
20 Power Cleans (80#/135#)
20 Double Unders
20 Thrusters (20#X2 DB/35#X2 DB)
20 Pullups
20 Overhead Squats (60#/95#)
20 Kettlebell Swings (35#/53#)
20 Push Press (60#/95#)
20 Dips (10 Ring Dips)
20 SDHP (60#/95#)
20 Burpees
20 Back Squats (80#/135#)
20 GHD sit-ups (Good Mornings (30#/45#))
20 Walking Lunges
20 Deadlifts (80#/135#)
20 Knees to Elbows
20 Front Squat (80#/135#)
Labels:
Back Squats,
Box Jumps,
Burpees,
Cleans,
Deadlifts,
Good Mornings,
Jumprope,
Kettlebells,
Knees to Elbows,
Lunges,
Overhead Squats,
Pullups,
Push Press,
Pushups,
Ring Dips,
SDHP,
Situps,
Squats,
Thrusters,
Wallballs
Thursday, December 6, 2012
Wednesday, December 5, 2012
Tuesday, December 4, 2012
Tuesday December 04, 2012
5 Rounds
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute
*Mainsite RX'd Weight is 125#/185#
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute
*Mainsite RX'd Weight is 125#/185#
Labels:
Jerks,
Jumprope,
Metabolic,
Push Press,
Weights
Monday, December 3, 2012
Monday December 03, 2012
AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*
*Mainsite RX'd Weight is 65#/95#.
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*
*Mainsite RX'd Weight is 65#/95#.
Sunday, December 2, 2012
Saturday, December 1, 2012
Saturday December 01, 2012
With a 15 Minute Running Clock do:
1 Mile Run
50 Pullups
60 Pushups (Hand Release)
70 Situps
*(Break up as needed)
with time remaining, Do Max Rep Double Unders
View Previous Times:
Wednesday December 21, 2011
1 Mile Run
50 Pullups
60 Pushups (Hand Release)
70 Situps
*(Break up as needed)
with time remaining, Do Max Rep Double Unders
View Previous Times:
Wednesday December 21, 2011
Friday, November 30, 2012
Friday November 30, 2012
10 Thrusters (80#/135#)
50 Double Unders (150 Singles)
8 Thrusters (80#/135#)
40 Double Unders (120 Singles)
6 Thrusters (80#/135#)
30 Double Unders (90 Singles)
4 Thrusters (80#/135#)
20 Double Unders (60 Singles)
2 Thrusters (80#/135#)
10 Double Unders (30 Singles)
View Previous Times:
Sunday August 01, 2010
WOD Video:
50 Double Unders (150 Singles)
8 Thrusters (80#/135#)
40 Double Unders (120 Singles)
6 Thrusters (80#/135#)
30 Double Unders (90 Singles)
4 Thrusters (80#/135#)
20 Double Unders (60 Singles)
2 Thrusters (80#/135#)
10 Double Unders (30 Singles)
View Previous Times:
Sunday August 01, 2010
WOD Video:
Thursday, November 29, 2012
Wednesday, November 28, 2012
Wednesday November 28, 2012
3 Rounds
10 Weighted Toes to Bar (5# WB/8# WB)
200M Row with Straight Legs (30 Straight Leg SDHP with 35#/53#)*
10 Burpees facing Bar (12" above ground)
200M Row with Straight Arms (30 Sumo Deadlift with 35#/53#)
*Straight Leg SDHP is essentially a Good Morning into a High Pull.
10 Weighted Toes to Bar (5# WB/8# WB)
200M Row with Straight Legs (30 Straight Leg SDHP with 35#/53#)*
10 Burpees facing Bar (12" above ground)
200M Row with Straight Arms (30 Sumo Deadlift with 35#/53#)
*Straight Leg SDHP is essentially a Good Morning into a High Pull.
Labels:
Burpees,
Gymnastics,
Metabolic,
Row,
Toes to Bar
Tuesday, November 27, 2012
Tuesday November 27, 2012
5 Front Squats
25 Pullups
4 Front Squats
20 Pullups
3 Front Squats
15 Pullups
2 Front Squats
10 Pullups
1 Front Squats
5 Pullups
Front Squats - The weight should be HEAVY! Pick a weight that will be difficult but what you can do. If you can clean 100#, try at least 90# for the FS. Have Fun!
Don't forget to post your time and weight.
205# Thruster!
25 Pullups
4 Front Squats
20 Pullups
3 Front Squats
15 Pullups
2 Front Squats
10 Pullups
1 Front Squats
5 Pullups
Front Squats - The weight should be HEAVY! Pick a weight that will be difficult but what you can do. If you can clean 100#, try at least 90# for the FS. Have Fun!
Don't forget to post your time and weight.
205# Thruster!
Labels:
Front Squats,
Gymnastics,
Pullups,
Weights
Monday, November 26, 2012
Sunday, November 25, 2012
Saturday, November 24, 2012
Saturday November 24, 2012
30 Pushups (Hand Release) or 30 Handstand Pushups
50 Good Mornings (30#/45#) or 50 Back Extensions
30 Knees to Elbows
30 Deadlifts (135#/225#)
30 Dumbbell Push Press (25#X2/40#X2)
50 Kettlebell Swings (35#/53#)
20 Calorie Row or (40 SDHP 35#/53#)
30 Pullups or 10 Muscle Ups
Bold is RX'd Mainsite.
50 Good Mornings (30#/45#) or 50 Back Extensions
30 Knees to Elbows
30 Deadlifts (135#/225#)
30 Dumbbell Push Press (25#X2/40#X2)
50 Kettlebell Swings (35#/53#)
20 Calorie Row or (40 SDHP 35#/53#)
30 Pullups or 10 Muscle Ups
Bold is RX'd Mainsite.
Friday, November 23, 2012
Thursday, November 22, 2012
Thursday November 22, 2012
HAPPY THANKSGIVING!
5K Run
and then,
EAT, EAT and EAT
View Previous Times:
Thursday October 11, 2012
5K Run
and then,
EAT, EAT and EAT
View Previous Times:
Thursday October 11, 2012
Wednesday, November 21, 2012
Wednesday November 21, 2012
AMRAP in 20 Minutes
400M Run
3 Rounds
5 Pullups
10 Pushups (HR)
15 Air Squats
400M Run
3 Rounds
5 Pullups
10 Pushups (HR)
15 Air Squats
Tuesday, November 20, 2012
Monday, November 19, 2012
Monday November 19, 2012
5 Rounds
400M run
20 Burpees
15 Bent Over Rows (25#x2/45#x2)*
*This Weight on the Main Site is 30#/50#. I do not have 50# DB therefor I made RX'd 25#/45#.
Bent Over Rows are bending over with your knees slightly bent and back parallel with ground. Holding dumbbells and allowing them to hang, pull them up to the chest in a strick fasion. Repeat.
400M run
20 Burpees
15 Bent Over Rows (25#x2/45#x2)*
*This Weight on the Main Site is 30#/50#. I do not have 50# DB therefor I made RX'd 25#/45#.
Bent Over Rows are bending over with your knees slightly bent and back parallel with ground. Holding dumbbells and allowing them to hang, pull them up to the chest in a strick fasion. Repeat.
Labels:
Bent Over Rows,
Burpees,
Gymnastics,
Metabolic,
Run,
Weights
Sunday, November 18, 2012
Saturday, November 17, 2012
Friday, November 16, 2012
Friday November 16, 2012
21 Front Squats (70#/115#)
200m Farmer Carry (35#/53#)
15 Front Squats
200m Farmer Carry
9 Front Squats
200m Farmer Carry
*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.
If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.
View Previous Times:
Wednesday February 22, 2012
200m Farmer Carry (35#/53#)
15 Front Squats
200m Farmer Carry
9 Front Squats
200m Farmer Carry
*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.
If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.
View Previous Times:
Wednesday February 22, 2012
Labels:
Farmer Carry,
Front Squats,
Metabolic,
Weights
Thursday, November 15, 2012
Thursday November 15, 2012
3 Rounds
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
View Previous Times:
Friday February 24, 2012
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
View Previous Times:
Friday February 24, 2012
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Tuesday November 13, 2012
7 Rounds
12 Thrusters (45#/75#)
9 Toes to Bar
200M Weighted Run (12# WB/ 20# WB)
12 Thrusters (45#/75#)
9 Toes to Bar
200M Weighted Run (12# WB/ 20# WB)
Labels:
Gymnastics,
Metabolic,
Run,
Thrusters,
Toes to Bar,
Weights
Monday, November 12, 2012
Monday November 12, 2012
5 Mile Run
75 Burpee Pullups
Break up as needed.
This is only half of the WOD on the Main Site.
75 Burpee Pullups
Break up as needed.
This is only half of the WOD on the Main Site.
Labels:
Burpees,
Gymnastics,
Metabolic,
Pullups,
Run
Sunday, November 11, 2012
Saturday, November 10, 2012
Saturday November 10, 2012
Do something active with the family and post.
A 2 Mile Round Trip Hike in Walnut Canyon!
The Cliff Dwellings in Walnut Canyon!
A 2 Mile Round Trip Hike Under the Earth in a Lava Tube.
At the end of the Lava Tube!
Friday, November 9, 2012
Friday November 9, 2012
3 Rounds
500m Row
12 Overhead Squats (70#/115#)
50 Double Unders
View Previous Times:
Monday, May 17, 2010
500m Row
12 Overhead Squats (70#/115#)
50 Double Unders
View Previous Times:
Monday, May 17, 2010
Labels:
Jumprope,
Metabolic,
Overhead Squats,
Row,
Weights
Thursday, November 8, 2012
Wednesday, November 7, 2012
Tuesday, November 6, 2012
Tuesday November 06, 2012
GO OUT AND VOTE TO TAKE BACK AMERICA!
25 Back Squats
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches
Prescribed weight is 95# for men and 60# for women on all exercises.
View Previous Times:
Sunday February 12, 2012
25 Back Squats
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches
Prescribed weight is 95# for men and 60# for women on all exercises.
View Previous Times:
Sunday February 12, 2012
Labels:
Back Squats,
Cleans,
Deadlifts,
Front Squats,
Jerks,
Overhead Squats,
Push Press,
Shoulder Press,
Snatches,
Weights
Monday, November 5, 2012
Sunday, November 4, 2012
Sunday November 04, 2012
1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Pushups (Hand Release)
then,
800m Run
View Previous Times:
Tuesday March 06, 2012
then,
3 Rounds
15 Burpees
20 Pushups (Hand Release)
then,
800m Run
View Previous Times:
Tuesday March 06, 2012
Saturday, November 3, 2012
Friday, November 2, 2012
Thursday, November 1, 2012
Thursday November 01, 2012
21-18-15-12-9-6-3
SDHP (60#/95#)
Lateral Jumps (20"/24")
SDHP (60#/95#)
Lateral Jumps (20"/24")
Labels:
Gymnastics,
Lateral Jumps,
SDHP,
Weights
Wednesday, October 31, 2012
Wednesday October 31, 2012
HAPPY HALLOWEEN
AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees
View Previous Times:
Sunday October 09, 2011
AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees
View Previous Times:
Sunday October 09, 2011
Tuesday, October 30, 2012
Monday, October 29, 2012
Monday October 28, 2012
50 Pullups
75 Situps
50 OH Squats (45#/75#)
75 Double Unders
This is 2 Rounds on the Main Site.
75 Situps
50 OH Squats (45#/75#)
75 Double Unders
This is 2 Rounds on the Main Site.
Labels:
Gymnastics,
Jumprope,
Metabolic,
Overhead Squats,
Pullups,
Situps,
Weights
Sunday, October 28, 2012
Sunday October 28, 2012
7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)
View Previous Times:
Tuesday May 01, 2012
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)
View Previous Times:
Tuesday May 01, 2012
Labels:
Cleans,
Front Squats,
Metabolic,
Push Press,
Run,
Weights
Saturday, October 27, 2012
Friday, October 26, 2012
Friday October 26, 2012
21-18-15-12-9-6-3
Deadlifts (Body Weight)
Pushups
Double Unders
EVERYBODY TRY THE DOUBLE UNDERS!
View Previous Times:
Sunday April 22, 2012
Deadlifts (Body Weight)
Pushups
Double Unders
EVERYBODY TRY THE DOUBLE UNDERS!
View Previous Times:
Sunday April 22, 2012
Thursday, October 25, 2012
Thursday October 25, 2012
50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")
View Previous Times:
Thursday, April 19, 2012
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")
View Previous Times:
Thursday, April 19, 2012
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Run,
Wallballs,
Weights
Wednesday, October 24, 2012
Tuesday, October 23, 2012
Tuesday October 23, 2012
800m Run
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run
View Previous Times:
Thursday April 26, 2012
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run
View Previous Times:
Thursday April 26, 2012
Labels:
Gymnastics,
Metabolic,
Pullups,
Ring Dips,
Run
Monday, October 22, 2012
Monday October 22, 2012
5 Rounds
12 Push Press (60/95#)
40 meter Shuttle sprint (4 x 10m)
8 Squat Snatch (60/95#)
Make sure on Shuttle Sprints that both both feet pass the line and you touch the ground with one of your hands on each 10M.
12 Push Press (60/95#)
40 meter Shuttle sprint (4 x 10m)
8 Squat Snatch (60/95#)
Make sure on Shuttle Sprints that both both feet pass the line and you touch the ground with one of your hands on each 10M.
Labels:
Metabolic,
Push Press,
Run,
Snatches,
Weights
Sunday, October 21, 2012
Saturday, October 20, 2012
Saturday October 20, 2012
1000M Row
Rest 4 Minutes
Tabata Dumbbell Thrusters (2X25#/2X45#)
Post Row Time and Total Reps for DB Thrusters.
Tabata Thrusters - With a running clock, perform 20 Seconds of Work followed by 10 Seconds of Rest for 8 Rounds. This will take 4 minutes exactly.
Rest 4 Minutes
Tabata Dumbbell Thrusters (2X25#/2X45#)
Post Row Time and Total Reps for DB Thrusters.
Tabata Thrusters - With a running clock, perform 20 Seconds of Work followed by 10 Seconds of Rest for 8 Rounds. This will take 4 minutes exactly.
Friday, October 19, 2012
Friday October 19, 2012
1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
View Previous Times:
Saturday, March 24, 2012
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
View Previous Times:
Saturday, March 24, 2012
Thursday, October 18, 2012
Wednesday, October 17, 2012
Wednesday October 17, 2012
HAPPY 9th Birthday JENNA!
AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps
5 Burpees
View Previous Times:
Sunday April 29, 2012
AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps
5 Burpees
View Previous Times:
Sunday April 29, 2012
Tuesday, October 16, 2012
Tuesday October 16, 2012
YOUR DAY!
Practice Something you Suck At or
Max a Lift or
do something on the leaderboard!
IE: Max BJ's in 2 Minutes, 200M Run, Ect.
Post to Comments
Practice Something you Suck At or
Max a Lift or
do something on the leaderboard!
IE: Max BJ's in 2 Minutes, 200M Run, Ect.
Post to Comments
Monday, October 15, 2012
Sunday, October 14, 2012
Sunday October 14, 2012
3 Rounds
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")
Labels:
Box Jumps,
Gymnastics,
Squat Cleans,
Weights
Saturday, October 13, 2012
Saturday October 13, 2012
"Annie"
50-40-30-20-10
Double Unders
Situps
*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.
View Previous Times:
Wednesday June 06, 2012
View previous times w/ run added:
Monday, July 11, 2011
50-40-30-20-10
Double Unders
Situps
*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.
View Previous Times:
Wednesday June 06, 2012
View previous times w/ run added:
Monday, July 11, 2011
Labels:
Annie,
Gymnastics,
Jumprope,
Metabolic,
Situps
Friday, October 12, 2012
Thursday, October 11, 2012
Wednesday, October 10, 2012
Wednesday October 10, 2012
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Monday July 09, 2012
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Monday July 09, 2012
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
Tuesday, October 9, 2012
Monday, October 8, 2012
Monday October 08, 2012
25 Walking Lunges
50 Pushups (C2G)
50 Double Unders
25 Knees to Elbows
**5 Rope Climbs (15 feet)
50 Box Jumps (20"/24")
25 OH Squats (40#/65#)
25 Pullups
50 Situps
**May Sub 50 Bicep Curls (40#/65#) for 5 Rope Climbs
50 Pushups (C2G)
50 Double Unders
25 Knees to Elbows
**5 Rope Climbs (15 feet)
50 Box Jumps (20"/24")
25 OH Squats (40#/65#)
25 Pullups
50 Situps
**May Sub 50 Bicep Curls (40#/65#) for 5 Rope Climbs
Labels:
Bicep Curls,
Box Jumps,
Gymnastics,
Jumprope,
Knees to Elbows,
Lunges,
Metabolic,
Overhead Squats,
Pullups,
Pushups,
Rope Climbs,
Situps,
Weights
Sunday, October 7, 2012
Saturday, October 6, 2012
Friday, October 5, 2012
Thursday, October 4, 2012
Thursday October 04, 2012
3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Wednesday June 29, 2011
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Wednesday June 29, 2011
Labels:
Jerks,
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Wednesday, October 3, 2012
Tuesday, October 2, 2012
Tuesday October 02, 2012
5 Rounds
500M Row
15 Bench Press (80#/135#)
* May Sub 25 Pushups for Bench Press
500M Row
15 Bench Press (80#/135#)
* May Sub 25 Pushups for Bench Press
Monday, October 1, 2012
Monday October 01, 2012
Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)
View Previous Times:
Wednesday November 23, 2011
Sorry for the late post!
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)
View Previous Times:
Wednesday November 23, 2011
Sorry for the late post!
Sunday, September 30, 2012
Saturday, September 29, 2012
Saturday September 29, 2012
15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB
View Previous Times:
Monday November 14, 2011
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB
View Previous Times:
Monday November 14, 2011
Labels:
Burpees,
Gymnastics,
Kettlebells,
Weights
Friday, September 28, 2012
Friday September 28, 2012
"Cindy"
AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats
View Previous Times:
Saturday, November 12, 2011
AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats
View Previous Times:
Saturday, November 12, 2011
Thursday, September 27, 2012
Wednesday, September 26, 2012
Wednesday September 26, 2012
10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Time:
Friday February 03, 2012
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Time:
Friday February 03, 2012
Tuesday, September 25, 2012
Tuesday September 25, 2012
7 Rounds
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)
The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.
View Previous Times:
Saturday, October 30, 2010
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)
The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.
View Previous Times:
Saturday, October 30, 2010
Monday, September 24, 2012
Sunday, September 23, 2012
Sunday September 23, 2012
AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges
View Previous Times:
Saturday, September 18. 2010
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges
View Previous Times:
Saturday, September 18. 2010
Labels:
AMRAP,
Gymnastics,
Lunges,
Ring Dips,
Toes to Bar
Saturday, September 22, 2012
Saturday September 22, 2012
AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 Kettlebells (44#/70#)
5 Pullups
View Previous Times:
Monday March 05, 2012
15 Box Jumps (20"/24")
10 Kettlebells (44#/70#)
5 Pullups
View Previous Times:
Monday March 05, 2012
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Pullups,
Weights
Friday, September 21, 2012
Thursday, September 20, 2012
Thursday September 20, 2012
500M Row
50 Wallballs (12#@9'/20#@10')
400M Row
40 Wallballs (12#@9'/20#@10')
300M Row
30 Wallballs (12#@9'/20#@10')
200M Row
20 Wallballs (12#@9'/20#@10')
100M Row
10 Wallballs (12#@9'/20#@10')
50 Wallballs (12#@9'/20#@10')
400M Row
40 Wallballs (12#@9'/20#@10')
300M Row
30 Wallballs (12#@9'/20#@10')
200M Row
20 Wallballs (12#@9'/20#@10')
100M Row
10 Wallballs (12#@9'/20#@10')
Wednesday, September 19, 2012
Tuesday, September 18, 2012
Monday, September 17, 2012
Monday September 17, 2012
200M Run, 10 Deadlifts (80#/135#)
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)
View Previous Times:
Friday November 18, 2011
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)
View Previous Times:
Friday November 18, 2011
Sunday, September 16, 2012
Sunday September 16, 2012
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday May 17, 2012
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday May 17, 2012
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Saturday, September 15, 2012
Friday, September 14, 2012
Thursday, September 13, 2012
Thursday September 13, 2012
10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View Previous Times:
Wednesday, September 28, 2011
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View Previous Times:
Wednesday, September 28, 2011
Labels:
Burpees,
Gymnastics,
SDHP,
Thrusters,
Weights
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Tuesday September 11, 2012
"NEVER FORGET!"
21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps
View Previous Times:
Wednesday March 16, 2011
21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps
View Previous Times:
Wednesday March 16, 2011
Labels:
Gymnastics,
Lunges,
Metabolic,
Pullups,
Situps
Monday, September 10, 2012
Monday, Septmeber 10, 2012
10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)
View Previous Time:
Tuesday, November 15, 2011
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)
View Previous Time:
Tuesday, November 15, 2011
Sunday, September 9, 2012
Saturday, September 8, 2012
Friday, September 7, 2012
Thursday, September 6, 2012
Wednesday, September 5, 2012
Wednesday September 05, 2012
Max Lift Day
Deadlifts
Cleans
Shoulder Press
Push Press
Jerks
Bench Press
Back Squat
Post Max Lifts to Comments. Be Careful.
You can do Shoulder Press, Push Press and Jerks as you find your weight for each in sequential order. Your lifts should be approximately 20% more for each of these 3.
Deadlifts
Cleans
Shoulder Press
Push Press
Jerks
Bench Press
Back Squat
Post Max Lifts to Comments. Be Careful.
You can do Shoulder Press, Push Press and Jerks as you find your weight for each in sequential order. Your lifts should be approximately 20% more for each of these 3.
Labels:
Back Squats,
Bench Press,
Cleans,
Deadlifts,
Jerks,
Push Press,
Shoulder Press,
Weights
Tuesday, September 4, 2012
Tuesday September 04, 2012
3 Rounds
15 Pullups
20 Burpees
15 Sumo-deadlift Highpulls (60/95#)
15 Pullups
20 Burpees
15 Sumo-deadlift Highpulls (60/95#)
Labels:
Burpees,
Gymnastics,
Pullups,
SDHP,
Weights
Monday, September 3, 2012
Sunday, September 2, 2012
Sunday September 02, 2012
15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run
Saturday, September 1, 2012
Saturday September 01, 2012
AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Friday, July 15, 2011
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Friday, July 15, 2011
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Weights
Friday, August 31, 2012
Thursday, August 30, 2012
Thursday August 30, 2012
30 Rounds for Distance
30 Second Row
30 Second Rest
or
30 Rounds for Distance
30 Second Run
30 Second Rest
View Previous Similar Times:
Saturday August 28, 2010
30 Second Row
30 Second Rest
or
30 Rounds for Distance
30 Second Run
30 Second Rest
View Previous Similar Times:
Saturday August 28, 2010
Wednesday, August 29, 2012
Tuesday, August 28, 2012
Monday, August 27, 2012
Monday August 27, 2012
25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs or 10 Towel Pullups
View Previous Times:
Wednesday May 18, 2011
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs or 10 Towel Pullups
View Previous Times:
Wednesday May 18, 2011
Sunday, August 26, 2012
Sunday August 26, 2012
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (80#/135#)
Pullups
View Previous Times:
Tuesday, February 08, 2011
Clean and Jerk (80#/135#)
Pullups
View Previous Times:
Tuesday, February 08, 2011
Labels:
Cleans,
Gymnastics,
Jerks,
Pullups,
Weights
Saturday, August 25, 2012
Friday, August 24, 2012
Friday August 24, 2012
25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)
View Previous Times:
Tuesday September 06, 2011
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)
View Previous Times:
Tuesday September 06, 2011
Thursday, August 23, 2012
Wednesday, August 22, 2012
Tuesday, August 21, 2012
Tuesday August 21, 2012
5 Rounds
20 Thrusters (45#/75#)
20 Double Unders (60 Singles)
View Previous Times:
Wednesday March 31, 2010
20 Thrusters (45#/75#)
20 Double Unders (60 Singles)
View Previous Times:
Wednesday March 31, 2010
Monday, August 20, 2012
Sunday, August 19, 2012
Saturday, August 18, 2012
Saturday August 18, 2012
AMRAP in 15 minutes
10 Kettlebell Swings (44/70#)
10 Box Jumps (20/24")
10 Ring Dips
10 Kettlebell Swings (44/70#)
10 Box Jumps (20/24")
10 Ring Dips
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Ring Dips,
Weights
Friday, August 17, 2012
Thursday, August 16, 2012
Wednesday, August 15, 2012
Tuesday, August 14, 2012
Tuesday August 14, 2012
30 Toes to Bar
40 Power Cleans (80/135#)
50 Burpees
40 Power Cleans (80/135#)
50 Burpees
Labels:
Burpees,
Cleans,
Gymnastics,
Toes to Bar,
Weights
Monday, August 13, 2012
Sunday, August 12, 2012
Sunday August 12, 2012
4 Rounds
15 Kettlebell Swing (35#/53#)
400M Run
15 Ring Dips
15 Kettlebell Swing (35#/53#)
400M Run
15 Ring Dips
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Ring Dips,
Run,
Weights
Saturday, August 11, 2012
Saturday August 11, 2012
4 Rounds
30 Jump and Touch (1 foot above reach)
20 Deadlifts (110#/185#)
10 Handstand Pushups*
Sub Push Press (80#/135#) for HSPU's. I do not want Table HSPU's as a sub unless it is a true up and down motion. Your arms and upper body need to be perpendicular to the ground throughout the entire motion. No more decline pushups from the table. For the Push Press sub, if you do not use RX'd than I want you to use a weight that you have to drop once in your set of 10. If you get all 10 the weight is to light.
30 Jump and Touch (1 foot above reach)
20 Deadlifts (110#/185#)
10 Handstand Pushups*
Sub Push Press (80#/135#) for HSPU's. I do not want Table HSPU's as a sub unless it is a true up and down motion. Your arms and upper body need to be perpendicular to the ground throughout the entire motion. No more decline pushups from the table. For the Push Press sub, if you do not use RX'd than I want you to use a weight that you have to drop once in your set of 10. If you get all 10 the weight is to light.
Labels:
Deadlifts,
Gymnastics,
Handstand Pushups,
Weights
Friday, August 10, 2012
Thursday, August 9, 2012
Thursday August 09, 2012
3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees
View Previous Times:
Tuesday August 31, 2010
Previous Times with 4 Rounds:
Wednesday November 02, 2011
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees
View Previous Times:
Tuesday August 31, 2010
Previous Times with 4 Rounds:
Wednesday November 02, 2011
Wednesday, August 8, 2012
Tuesday, August 7, 2012
Monday, August 6, 2012
Sunday, August 5, 2012
Saturday, August 4, 2012
Friday, August 3, 2012
Friday August 03, 2012
10 Snatches (80#/135#)
20 Pullups (C2B)
30 Box Jumps (20"/24")
40 Wallballs (14#/20#)
30 Box Jumps (20"/24")
20 Pullups (C2B)
10 Snatches (80#/135#)
*May substitute snatches with Clean and Jerks
View Previous Times:
Thursday May 20, 2010
20 Pullups (C2B)
30 Box Jumps (20"/24")
40 Wallballs (14#/20#)
30 Box Jumps (20"/24")
20 Pullups (C2B)
10 Snatches (80#/135#)
*May substitute snatches with Clean and Jerks
View Previous Times:
Thursday May 20, 2010
Thursday, August 2, 2012
Thursday August 02, 2012
3 Rounds
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run
Labels:
Gymnastics,
Metabolic,
Run,
Squat Cleans,
Toes to Bar,
Weights
Wednesday, August 1, 2012
Tuesday, July 31, 2012
Tuesday July 31, 2012
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.
View Previous Times:
Wednesday June 02, 2010
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.
View Previous Times:
Wednesday June 02, 2010
Monday, July 30, 2012
Sunday, July 29, 2012
Saturday, July 28, 2012
Saturday July 28, 2012
5 Rounds
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds
*Thanks to CF Norcal for the WOD
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds
*Thanks to CF Norcal for the WOD
Friday, July 27, 2012
Friday July 27, 2012
3 Rounds
1 minute of Push Press (45/75#)
2 minutes of Kettlebell Swings (35/53#)
3 minutes of Double Unders
Rest 1 minute
*This is a 6 minute running clock and all exercises must be completed withing the time frame given!
Then rest 1 minute and start again for 2 more rounds.
1 minute of Push Press (45/75#)
2 minutes of Kettlebell Swings (35/53#)
3 minutes of Double Unders
Rest 1 minute
*This is a 6 minute running clock and all exercises must be completed withing the time frame given!
Then rest 1 minute and start again for 2 more rounds.
Labels:
Jumprope,
Kettlebells,
Metabolic,
Push Press,
Weights
Thursday, July 26, 2012
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Tuesday July 24, 2012
30 Situps
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups
*May sub front squats for overhead squats - increase wt. to 75/115#
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups
*May sub front squats for overhead squats - increase wt. to 75/115#
Labels:
Deadlifts,
Gymnastics,
Jumprope,
Metabolic,
Overhead Squats,
Pullups,
Situps,
Weights
Monday, July 23, 2012
Sunday, July 22, 2012
Sunday July 22, 2012
50 Wallball Shots (12#@9'/20#@10')
25 Toes to Bar
40 Wallball Shots (12#@9'/20#@10')
20 Toes to Bar
30 Wallball Shots (12#@9'/20#@10')
15 Toes to Bar
20 Wallball Shots (12#@9'/20#@10')
10 Toes to Bar
10 Wallball Shots (12#@9'/20#@10')
5 Toes to Bar
25 Toes to Bar
40 Wallball Shots (12#@9'/20#@10')
20 Toes to Bar
30 Wallball Shots (12#@9'/20#@10')
15 Toes to Bar
20 Wallball Shots (12#@9'/20#@10')
10 Toes to Bar
10 Wallball Shots (12#@9'/20#@10')
5 Toes to Bar
Labels:
Gymnastics,
Toes to Bar,
Wallballs,
Weights
Saturday, July 21, 2012
Saturday July 21, 2012
4 Rounds
500m Row
12 Deadlifts (Body Weight)
21 Box Jumps (20/24")
View Previous Times:
Saturday, July 30, 2011
500m Row
12 Deadlifts (Body Weight)
21 Box Jumps (20/24")
View Previous Times:
Saturday, July 30, 2011
Friday, July 20, 2012
Thursday, July 19, 2012
Wednesday, July 18, 2012
Wednesday July 18, 2012
"Elizabeth"
21-15-9
Power Cleans (80#/135#)
Ring Dips
View Previous Times:
Friday, January 20, 2012
The Top Times at the Crossfit Games were:
1. Rich Froning 2:33
2. Matt Chan 2:42
3. Austin Maleollo 2:43
21-15-9
Power Cleans (80#/135#)
Ring Dips
View Previous Times:
Friday, January 20, 2012
The Top Times at the Crossfit Games were:
1. Rich Froning 2:33
2. Matt Chan 2:42
3. Austin Maleollo 2:43
Labels:
Cleans,
Elizabeth,
Gymnastics,
Ring Dips,
Weights
Tuesday, July 17, 2012
Monday, July 16, 2012
Monday July 16, 2012
800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run
Sunday, July 15, 2012
Sunday July 15, 2012
Take the Family on an adventurous HIKE!
Or something else adventurous.
HAVE FUN and post what you did.
Or something else adventurous.
HAVE FUN and post what you did.
Saturday, July 14, 2012
Friday, July 13, 2012
Friday July 13, 2012
Every 30 seconds perform 1 clean starting at 60#/95# and increase according to the chart below. The WOD is finished when you can not perform the clean (fail) within the next 30 seconds. Once you fail do max rep Deadlifts with the weight you failed with. Max Rep DL's are as many DL's as possible without putting the bar down. Post both scores to comments.
Example: Start watch and do a 60# Clean. Add weight and do a 65# Clean at :30. Add weight and do a 70# Clean at 1:00. Add weight and do a 75# Clean at 1:30. If you fail, attempt again until the 30 seconds is up (2:00). You then have 30 seconds to start Max Rep Deadlifts! (2:00 - 2:30). There is no time limit for max Deadlifts.
1 Clean (60#/95#)
1 Clean (65#/105#)
1 Clean (70#/115#)
1 Clean (75#/125)
1 Clean (80#/135#)
1 Clean (85#/145#)
1 Clean (90#/155#)
1 Clean (95#/165#)
1 Clean (100#/175#)
1 Clean (105#/185#)
1 Clean (110#/195#)
1 Clean (115#/205#)
1 Clean (120#/215#)
1 Clean (125#/225#)
ECT.
Do not forget to watch the Crossfit Games!
Watch Live on ESPN3!
Click on the link to watch.
The Schedule of the Competitions. They had 3 surprise workouts on Wednesday at Camp Pendleton. A Sprint Triathlon which was a 700M Ocean Swim, 8K Bike and 11K Run. It was scored by time at 150M into the run (100 points) and total time (100 points). They also had head to head Marine Obstacle course up to 3 times in a row for a total of 100 points.
The Workout Schedule.
The Leaderboard.
Example: Start watch and do a 60# Clean. Add weight and do a 65# Clean at :30. Add weight and do a 70# Clean at 1:00. Add weight and do a 75# Clean at 1:30. If you fail, attempt again until the 30 seconds is up (2:00). You then have 30 seconds to start Max Rep Deadlifts! (2:00 - 2:30). There is no time limit for max Deadlifts.
1 Clean (60#/95#)
1 Clean (65#/105#)
1 Clean (70#/115#)
1 Clean (75#/125)
1 Clean (80#/135#)
1 Clean (85#/145#)
1 Clean (90#/155#)
1 Clean (95#/165#)
1 Clean (100#/175#)
1 Clean (105#/185#)
1 Clean (110#/195#)
1 Clean (115#/205#)
1 Clean (120#/215#)
1 Clean (125#/225#)
ECT.
Do not forget to watch the Crossfit Games!
Watch Live on ESPN3!
Click on the link to watch.
The Schedule of the Competitions. They had 3 surprise workouts on Wednesday at Camp Pendleton. A Sprint Triathlon which was a 700M Ocean Swim, 8K Bike and 11K Run. It was scored by time at 150M into the run (100 points) and total time (100 points). They also had head to head Marine Obstacle course up to 3 times in a row for a total of 100 points.
The Workout Schedule.
The Leaderboard.
Thursday, July 12, 2012
Thursday July 12, 2012
25 Burpees
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim
*Please try this one. We did this in Whiskeytown Lake and it was great!
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim
*Please try this one. We did this in Whiskeytown Lake and it was great!
Wednesday, July 11, 2012
Tuesday, July 10, 2012
Tuesday July 10, 2012
10 Rounds
5 Ring Dips
10 Pushups (hand release)
15 Squats
We did some Swimming, Kayaking and Paddle Boarding in Whiskey Town Lake while Camping.
5 Ring Dips
10 Pushups (hand release)
15 Squats
We did some Swimming, Kayaking and Paddle Boarding in Whiskey Town Lake while Camping.
Monday, July 9, 2012
Monday July 09, 2012
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Sunday, July 03, 2011
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Sunday, July 03, 2011
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
Sunday, July 8, 2012
Saturday, July 7, 2012
Saturday July 07, 2012
5 Rounds
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.
Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).
View Previous Times:
Tuesday November 02, 2012
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.
Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).
View Previous Times:
Tuesday November 02, 2012
Labels:
Bear Crawl,
Broad Jump,
Burpees,
Gymnastics
Friday, July 6, 2012
Thursday, July 5, 2012
Wednesday, July 4, 2012
Wednesday July 04, 2012
HAPPY BIRTHDAY AMERICA
4 Rounds
200M Run
5 Pullups
15 Box Jumps (24"/32")
25 Squats
4 Rounds
200M Run
5 Pullups
15 Box Jumps (24"/32")
25 Squats
Tuesday, July 3, 2012
Tuesday July 03, 2012
5K Run
OR
5k Row
View Previous Times:
5K Run = Tuesday December 06, 2011
5K Row = Sunday October 16, 2011
OR
5k Row
View Previous Times:
5K Run = Tuesday December 06, 2011
5K Row = Sunday October 16, 2011
Monday, July 2, 2012
Sunday, July 1, 2012
Sunday July 01, 2012
8 Rounds
10 Burpees
15 Jumping Lunges
20 Double Unders (60 Singles)
25 Yard Shuttle Sprint (5X5)
Rest 90 seconds between each round
View Previous Times:
Thursday February 16, 2012
10 Burpees
15 Jumping Lunges
20 Double Unders (60 Singles)
25 Yard Shuttle Sprint (5X5)
Rest 90 seconds between each round
View Previous Times:
Thursday February 16, 2012
Saturday, June 30, 2012
Saturday June 30, 2012
6 Rounds
25 SDHP (35#/53#)
15 Kettlebell Swings (35#/53#)
5 Pullups
25 SDHP (35#/53#)
15 Kettlebell Swings (35#/53#)
5 Pullups
Labels:
Gymnastics,
Kettlebells,
Pullups,
SDHP,
Weights
Friday, June 29, 2012
Thursday, June 28, 2012
Thursday June 28, 2012
3 Rounds
10 Ground to Overhead (60#/95#)
200M Shuttle Sprints (50M up and back X 2)
View Previous Similar Times:
Friday February 24, 2012
10 Ground to Overhead (60#/95#)
200M Shuttle Sprints (50M up and back X 2)
View Previous Similar Times:
Friday February 24, 2012
Wednesday, June 27, 2012
Wednesday June 27, 2012
5 Rounds
200M Run
15 Thrusters (45#/75#)
15 Burpees Facing Bar
Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Turn around, face the bar again and repeat.
View Previous Times: Saturday May 21, 2011
200M Run
15 Thrusters (45#/75#)
15 Burpees Facing Bar
Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Turn around, face the bar again and repeat.
View Previous Times: Saturday May 21, 2011
Tuesday, June 26, 2012
Monday, June 25, 2012
Monday June 25, 2012
5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute
Original WOD is Hang Cleans.
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute
Original WOD is Hang Cleans.
Labels:
Cleans,
Gymnastics,
Squats,
Toes to Bar,
Weights
Sunday, June 24, 2012
Saturday, June 23, 2012
Friday, June 22, 2012
Friday June 22,2012
AMRAP in 15 Minutes
500M Row
10 Deadlifts (Body Weight)
View Previous Times:
Tuesday August 16, 2011
500M Row
10 Deadlifts (Body Weight)
View Previous Times:
Tuesday August 16, 2011
Thursday, June 21, 2012
Thursday June 21, 2012
4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups
View Previous Times:
Friday, August 19, 2011
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups
View Previous Times:
Friday, August 19, 2011
Labels:
Burpees,
Gymnastics,
Metabolic,
Pullups,
Sandbag Run,
Situps,
Squats,
Weights
Wednesday, June 20, 2012
Tuesday, June 19, 2012
Tuesday June 19, 2012
500M Row,
then
21-15-9
Thrusters (60#/95#)
Knees 2 Elbows
then
500M Row
View Previous Times:
Monday September 06, 2010
then
21-15-9
Thrusters (60#/95#)
Knees 2 Elbows
then
500M Row
View Previous Times:
Monday September 06, 2010
Labels:
Gymnastics,
Knees to Elbows,
Metabolic,
Row,
Thrusters,
Weights
Monday, June 18, 2012
Monday June 18, 2012
5 Rounds
25 Push Press (45/75#)
50 Double Unders (150 Singles)
25 Push Press (45/75#)
50 Double Unders (150 Singles)
Labels:
Jumprope,
Metabolic,
Push Press,
Weights
Sunday, June 17, 2012
Saturday, June 16, 2012
Saturday June 16, 2012
10 Rounds
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute
Post times for each round or fastest and slowest time.
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute
Post times for each round or fastest and slowest time.
Friday, June 15, 2012
Friday June 15, 2012
4 Rounds
200M Run
20 Kettlebells (44#/70#)
20 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)
10 Pullups
View Previous Times:
Saturday, February 05, 2011
200M Run
20 Kettlebells (44#/70#)
20 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)
10 Pullups
View Previous Times:
Saturday, February 05, 2011
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Pushups,
Run,
Wallballs,
Weights
Thursday, June 14, 2012
Wednesday, June 13, 2012
Tuesday, June 12, 2012
Tuesday June 12, 2012
#1
1 Mile Run
150 Double Unders (450 singles)
50 Burpees
800m run
100 Double Unders (300 singles)
35 Burpees
400m Run
50 Double Unders (150 singles)
20 Burpees
#2
1 Mile Run
75 Double Unders
50 Burpees
800m run
50 Double Unders
35 Burpees
400m Run
25 Double Unders
20 Burpees
•Do WOD #2 only if you want to do double unders but think RX'd is too much.
1 Mile Run
150 Double Unders (450 singles)
50 Burpees
800m run
100 Double Unders (300 singles)
35 Burpees
400m Run
50 Double Unders (150 singles)
20 Burpees
#2
1 Mile Run
75 Double Unders
50 Burpees
800m run
50 Double Unders
35 Burpees
400m Run
25 Double Unders
20 Burpees
•Do WOD #2 only if you want to do double unders but think RX'd is too much.
Labels:
1 Mile Run,
Burpees,
Gymnastics,
Jumprope,
Metabolic,
Run
Monday, June 11, 2012
Sunday, June 10, 2012
Sunday June 10, 2012
AMRAP in 15 minutes
10 Wallballs
10 Toes-2-bar
10 Box jumps
View previous times:
Saturday, October 22, 2011
10 Wallballs
10 Toes-2-bar
10 Box jumps
View previous times:
Saturday, October 22, 2011
Labels:
Box Jumps,
Gymnastics,
Toes to Bar,
Wallballs,
Weights
Saturday, June 9, 2012
Saturday June 9, 2012
21-15-9
Thrusters (60#/95#)
Burpees
*May use dumbbells if this is all you have. (25#x2/45#x2)
View previous times:
Tuesday, March 29, 2011
Thrusters (60#/95#)
Burpees
*May use dumbbells if this is all you have. (25#x2/45#x2)
View previous times:
Tuesday, March 29, 2011
Friday, June 8, 2012
Thursday, June 7, 2012
Thursday June 7, 2012
For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Wednesday, July 06, 2011
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Wednesday, July 06, 2011
Wednesday, June 6, 2012
Wednesday June 6, 2012
"Annie"
50-40-30-20-10
Double Unders
Situps
*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.
View previous times w/ run added:
Monday, July 11, 2011
50-40-30-20-10
Double Unders
Situps
*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.
View previous times w/ run added:
Monday, July 11, 2011
Labels:
Annie,
Gymnastics,
Jumprope,
Metabolic,
Situps
Tuesday, June 5, 2012
Monday, June 4, 2012
Monday June 04, 2012
6 Rounds
10 Deadlifts (110#/185#)
10 Pullups
10 Kettlebells (35#/53#)
View Previous Times:
Saturday February 12, 2011
10 Deadlifts (110#/185#)
10 Pullups
10 Kettlebells (35#/53#)
View Previous Times:
Saturday February 12, 2011
Labels:
Deadlifts,
Gymnastics,
Kettlebells,
Pullups,
Weights
Sunday, June 3, 2012
Saturday, June 2, 2012
Friday, June 1, 2012
Friday June 1, 2012
AMRAP in 10 minutes
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps
View Previous Times:
Wednesday, December 08, 2010
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps
View Previous Times:
Wednesday, December 08, 2010
Labels:
Gymnastics,
Handstand Pushups,
Kettlebells,
Situps,
Weights
Thursday, May 31, 2012
Thursday May 31, 2012
1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run
*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run
*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.
Labels:
1 Mile Run,
Good Mornings,
Jumprope,
Lunges,
Metabolic,
Run,
Weights
Wednesday, May 30, 2012
Tuesday, May 29, 2012
Tuesday May 29, 2012
21-15-9
Front Squats (60#/95#)
Burpees
Pullups
Front Squats (60#/95#)
Burpees
Pullups
Labels:
Burpees,
Front Squats,
Gymnastics,
Pullups,
Weights
Monday, May 28, 2012
Sunday, May 27, 2012
Saturday, May 26, 2012
Friday, May 25, 2012
Thursday, May 24, 2012
Wednesday, May 23, 2012
Wednesday May 23, 2012
4 Rounds
100' Walking Lunges
50 Air Squats
25 Situps
* 100' Lunges is approximately 30 steps
View Previous Times:
Friday, April 30, 2010
100' Walking Lunges
50 Air Squats
25 Situps
* 100' Lunges is approximately 30 steps
View Previous Times:
Friday, April 30, 2010
Tuesday, May 22, 2012
Tuesday May 22, 2012
400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Knees to Elbows,
Metabolic,
Run,
Weights
Monday, May 21, 2012
Sunday, May 20, 2012
Sunday May 20, 2012
4 Rounds
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (Body Weight)
15 Burpees
View Previous Times:
Friday May 14, 2010
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (Body Weight)
15 Burpees
View Previous Times:
Friday May 14, 2010
Labels:
Burpees,
Deadlifts,
Gymnastics,
Metabolic,
Overhead Squats,
Sandbag Run,
Weights
Saturday, May 19, 2012
Saturday May 19, 2012
3 Rounds
50 Double Unders (150 Singles)
40 Situps
30 Wallball Squat Cleans (12#/20#)
20 Pullups
10 Handstand Pushups
50 Double Unders (150 Singles)
40 Situps
30 Wallball Squat Cleans (12#/20#)
20 Pullups
10 Handstand Pushups
Labels:
Gymnastics,
Handstand Pushups,
Jumprope,
Metabolic,
Pullups,
Situps,
Squat Cleans,
Weights
Friday, May 18, 2012
Thursday, May 17, 2012
Thursday May 17, 2012
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday September 22, 2011
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday September 22, 2011
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Wednesday, May 16, 2012
Tuesday, May 15, 2012
Monday, May 14, 2012
Monday May 14, 2012
"The Chief"
AMRAP in 3 Minutes:
3 Power cleans (80#/135#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
AMRAP in 3 Minutes:
3 Power cleans (80#/135#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Sunday, May 13, 2012
Sunday May 13, 2012
HAPPY MOTHER'S DAY
4 Rounds
400M Run
50 Double Unders (150 Singles)*
* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.
View Previous Times:
Wednesday November 09, 2011
4 Rounds
400M Run
50 Double Unders (150 Singles)*
* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.
View Previous Times:
Wednesday November 09, 2011
Saturday, May 12, 2012
Friday, May 11, 2012
Friday May 11, 2012
2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View previous time:
Tuesday January 31, 2012
Tough Mudder is coming back to AZ!
http://toughmudder.com/events/arizona-2013/
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View previous time:
Tuesday January 31, 2012
Tough Mudder is coming back to AZ!
http://toughmudder.com/events/arizona-2013/
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Thursday, May 10, 2012
Thursday May 10, 2012
5 Rounds
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar
*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar
*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.
Labels:
Burpees,
Deadlifts,
Gymnastics,
Toes to Bar,
Weights
Wednesday, May 9, 2012
Tuesday, May 8, 2012
Tuesday May 08, 2012
4 Rounds
100' Walking Lunges (approx. 30)
30 Box Jumps (20/24")
20 Wallballs (12#@9ft./20#@10ft.)
10 Burpees
View Previous Times:
Tuesday, June 14, 2011
100' Walking Lunges (approx. 30)
30 Box Jumps (20/24")
20 Wallballs (12#@9ft./20#@10ft.)
10 Burpees
View Previous Times:
Tuesday, June 14, 2011
Monday, May 7, 2012
Monday May 7, 2012
12 Kettlebell Front Squats -- 1 KB Swing (44#/70#)
11 KB Front Squats -- 2 KB Swings
10 KB FS -- 3 KB Swings
9 KB FS -- 4 KB Swings
8 KB FS -- 5 KB Swings
7 KB FS -- 6 KB Swings
6 KB FS -- 7 KB swings
5 KB FS -- 8 KB Swings
4 KB FS -- 9 KB Swings
3 KB FS -- 10 KB Swings
2 KB FS -- 11 KB Swings
1 KB FS -- 12 KB Swings
If you are using the same weight KB you usually use, increase the rep scheme to 15-1, 14-2, 13-3 ect.
Watch video for demo on performing a front squat with a KB:
http://www.youtube.com/watch?v=867aKQmvrkc
11 KB Front Squats -- 2 KB Swings
10 KB FS -- 3 KB Swings
9 KB FS -- 4 KB Swings
8 KB FS -- 5 KB Swings
7 KB FS -- 6 KB Swings
6 KB FS -- 7 KB swings
5 KB FS -- 8 KB Swings
4 KB FS -- 9 KB Swings
3 KB FS -- 10 KB Swings
2 KB FS -- 11 KB Swings
1 KB FS -- 12 KB Swings
If you are using the same weight KB you usually use, increase the rep scheme to 15-1, 14-2, 13-3 ect.
Watch video for demo on performing a front squat with a KB:
http://www.youtube.com/watch?v=867aKQmvrkc
Sunday, May 6, 2012
Saturday, May 5, 2012
Saturday May 05, 2012
5K, 10K, 1/2 Marathon (13.1 Miles) or Full Marathon (26.2 Miles) Run
View Previous Times:
Saturday March 17, 2012
View Previous Times:
Saturday March 17, 2012
Friday, May 4, 2012
Thursday, May 3, 2012
Wednesday, May 2, 2012
Wednesday May 02, 2012
"Michael"
3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday September 10, 2011
Thursday September 23, 2010
3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday September 10, 2011
Thursday September 23, 2010
Labels:
Good Mornings,
Gymnastics,
Metabolic,
Michael,
Run,
Situps
Tuesday, May 1, 2012
Tuesday May 01, 2012
7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)
View Previous Times:
Tuesday, May 24, 2011
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)
View Previous Times:
Tuesday, May 24, 2011
Labels:
Cleans,
Front Squats,
Metabolic,
Push Press,
Run,
Weights
Monday, April 30, 2012
Sunday, April 29, 2012
Saturday, April 28, 2012
Friday, April 27, 2012
Thursday, April 26, 2012
Thursday April 26, 2012
800m Run
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run
Labels:
Gymnastics,
Metabolic,
Pullups,
Ring Dips,
Run
Wednesday, April 25, 2012
Wednesday April 25, 2012
AMRAP 15 minutes
200m Run (Sprint)
10 Kettlebells (35/53#)
10 Box Jumps (20/24")
View Previous Times:
Friday, July 15, 2011
200m Run (Sprint)
10 Kettlebells (35/53#)
10 Box Jumps (20/24")
View Previous Times:
Friday, July 15, 2011
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Weights
Tuesday, April 24, 2012
Monday, April 23, 2012
Sunday, April 22, 2012
Sunday April 22, 2012
21-18-15-12-9-6-3
Deadlifts (Body Weight)
Pushups
Double Unders
EVERYBODY TRY THE DOUBLE UNDERS!
View Previous Times:
Sunday January 03, 2010
Deadlifts (Body Weight)
Pushups
Double Unders
EVERYBODY TRY THE DOUBLE UNDERS!
View Previous Times:
Sunday January 03, 2010
Saturday, April 21, 2012
Friday, April 20, 2012
Friday April 20, 2012
400m Run
21 thrusters (60/95#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups
View Previous Similar Times:
Friday June 24, 2011
21 thrusters (60/95#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups
View Previous Similar Times:
Friday June 24, 2011
Thursday, April 19, 2012
Thursday April 19, 2012
50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")
View Previous Times:
Saturday, December 19, 2009
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")
View Previous Times:
Saturday, December 19, 2009
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Run,
Wallballs,
Weights
Wednesday, April 18, 2012
Tuesday, April 17, 2012
Tuesday April 17, 2012
800M Run
then,
10 Rounds
10 Pushups (HAND RELEASE)
10 Air Squats (FULL RANGE OF MOTION)
then,
800M Run
then,
10 Rounds
10 Pushups (HAND RELEASE)
10 Air Squats (FULL RANGE OF MOTION)
then,
800M Run
Labels:
Gymnastics,
Metabolic,
Pushups,
Run,
Squats
Monday, April 16, 2012
Sunday, April 15, 2012
Saturday, April 14, 2012
Friday, April 13, 2012
Friday April 13,2012
30 Thrusters (60/95#)
60 Double Unders
20 Thrusters
40 Double Unders
10 Thrusters
20 Double Unders
View Previous Times:
Saturday, January 23, 2010
60 Double Unders
20 Thrusters
40 Double Unders
10 Thrusters
20 Double Unders
View Previous Times:
Saturday, January 23, 2010
Thursday, April 12, 2012
Wednesday, April 11, 2012
Tuesday, April 10, 2012
Tuesday April 10, 2012
5 Rounds
50 ft. Overhead Lunges (25#/45#)
21 Burpees
* 50 ft. is approximately 15 lunges
* Use a barbell or bumper plate for the OH lunge weight
50 ft. Overhead Lunges (25#/45#)
21 Burpees
* 50 ft. is approximately 15 lunges
* Use a barbell or bumper plate for the OH lunge weight
Monday, April 9, 2012
Sunday, April 8, 2012
Saturday, April 7, 2012
Saturday April 07, 2012
30 Squat Clean and Jerks (95/155#)
After a sufficient rest, run 1 mile
View Similar WOD times:
Wednesday, April 21, 2010
After a sufficient rest, run 1 mile
View Similar WOD times:
Wednesday, April 21, 2010
Friday, April 6, 2012
Thursday, April 5, 2012
Thursday April 05, 2012
10 Rounds
10 Mountain Climbers
15 Wallballs (12#@9ft/20#@10ft)
Rest 30 seconds between each round
*Each step = 1 mountain climber
10 Mountain Climbers
15 Wallballs (12#@9ft/20#@10ft)
Rest 30 seconds between each round
*Each step = 1 mountain climber
Labels:
Gymnastics,
Mountain Climbers,
Wallballs,
Weights
Wednesday, April 4, 2012
Wednesday April 04, 2012
4 rounds
400m Run
5 Ring dips
15 Pushups (hand release)
25 Situps (unsecured)
View Previous times:
Wednesday, July 27, 2011
400m Run
5 Ring dips
15 Pushups (hand release)
25 Situps (unsecured)
View Previous times:
Wednesday, July 27, 2011
Tuesday, April 3, 2012
Monday, April 2, 2012
Monday April 02, 2012
5 rounds
40 Double Unders (120 Singles)
30 Box jumps (20/24")
20 Kettlebell Swings (35/53#)
View Previous Times:
Thursday, April 08, 2010
40 Double Unders (120 Singles)
30 Box jumps (20/24")
20 Kettlebell Swings (35/53#)
View Previous Times:
Thursday, April 08, 2010
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Weights
Sunday, April 1, 2012
Saturday, March 31, 2012
Friday, March 30, 2012
Friday March 30, 2012
AMRAP in 15 Minutes
7 Push Press (60#/95#)
10 Overhead Squats (60#/95#)
15 Situps
7 Push Press (60#/95#)
10 Overhead Squats (60#/95#)
15 Situps
Labels:
Gymnastics,
Overhead Squats,
Push Press,
Situps,
Weights
Thursday, March 29, 2012
Thursday March 29, 2012
25 Burpees
400m Run w/weighted ball (12#/20#)
25 Pullups
400m Run w/weighted ball
25 Handstand pushups
400m Run w/weighted ball
25 Pullups
400m Run w/weighted ball
25 Burpees
400m Run w/weighted ball (12#/20#)
25 Pullups
400m Run w/weighted ball
25 Handstand pushups
400m Run w/weighted ball
25 Pullups
400m Run w/weighted ball
25 Burpees
Labels:
Burpees,
Gymnastics,
Handstand Pushups,
Metabolic,
Pullups,
Run
Wednesday, March 28, 2012
Tuesday, March 27, 2012
Tuesday March 27, 2012
5 Rounds
20 Good Mornings (30#/45#)
20 Box Jumps (20"/24")
30M Bear Crawl
20 Good Mornings (30#/45#)
20 Box Jumps (20"/24")
30M Bear Crawl
Labels:
Bear Crawl,
Box Jumps,
Good Mornings,
Metabolic,
Weights
Monday, March 26, 2012
Sunday, March 25, 2012
Saturday, March 24, 2012
Saturday March 24, 2012
1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
Time each run!
View Previous Times:
Sunday, December 19, 2010
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
Time each run!
View Previous Times:
Sunday, December 19, 2010
Friday, March 23, 2012
Friday March 23, 2012
AMRAP in 7 Minutes
3 Thruster (65#/100#)
3 C2B Pullups
6 Thruster (65#/100#)
6 C2B Pullups
9 Thruster (65#/100#)
9 C2B Pullups
12 Thruster (65#/100#)
12 C2B Pullups
15 Thruster (65#/100#)
15 C2B Pullups
18 Thruster (65#/100#)
18 C2B Pullups
21 Thruster (65#/100#)
21 C2B Pullups
and so on......
This is the fifth CF Open WOD 12.5 (posted on 3/22) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.
View ALMOST Previous Times:
Saturday April 30, 2011
A Reminder! These are pictures taken during the WOD and notice FULL ROM.
#1 Crease of the Hips are below the Knee. #2 Full extension at the top of the thruster and arms/bar behind ears. #3 Chin fully above bar on Pullups.
3 Thruster (65#/100#)
3 C2B Pullups
6 Thruster (65#/100#)
6 C2B Pullups
9 Thruster (65#/100#)
9 C2B Pullups
12 Thruster (65#/100#)
12 C2B Pullups
15 Thruster (65#/100#)
15 C2B Pullups
18 Thruster (65#/100#)
18 C2B Pullups
21 Thruster (65#/100#)
21 C2B Pullups
and so on......
This is the fifth CF Open WOD 12.5 (posted on 3/22) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.
View ALMOST Previous Times:
Saturday April 30, 2011
A Reminder! These are pictures taken during the WOD and notice FULL ROM.
#1 Crease of the Hips are below the Knee. #2 Full extension at the top of the thruster and arms/bar behind ears. #3 Chin fully above bar on Pullups.
Labels:
AMRAP,
Gymnastics,
Pullups,
Thrusters,
Weights
Thursday, March 22, 2012
Wednesday, March 21, 2012
Wednesday March 21, 2012
10-20-30-40
Wallballs (12#@9'/20#@10')
Box Jumps (20"/24")
Pushups (Hand Release)
Wallballs (12#@9'/20#@10')
Box Jumps (20"/24")
Pushups (Hand Release)
Tuesday, March 20, 2012
Tuesday March 20, 2012
5 Rounds
20 Kettlebell Swings (35/53#)
20 Burpees
20 Situps
View Previous Times:
Monday, September 07, 2009
20 Kettlebell Swings (35/53#)
20 Burpees
20 Situps
View Previous Times:
Monday, September 07, 2009
Labels:
Burpees,
Gymnastics,
Kettlebells,
Situps,
Weights
Monday, March 19, 2012
Sunday, March 18, 2012
Sunday March 18, 2012
25 Handstand Pushups
50 Toes 2 Bar
800M Run
75 Push Press (45#/75#)
150 Double Unders
50 Toes 2 Bar
800M Run
75 Push Press (45#/75#)
150 Double Unders
Labels:
Gymnastics,
Handstand Pushups,
Jumprope,
Metabolic,
Push Press,
Toes to Bar,
Weights
Saturday, March 17, 2012
Friday, March 16, 2012
Thursday, March 15, 2012
Thursday March 15, 2012
AMRAP in 12 Minutes
150 Wallballs (12#@9'/20#@10')
90 Double Unders
30 Muscle Ups
This is the fourth CF Open WOD 12.4 (posted on 3/15) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.
150 Wallballs (12#@9'/20#@10')
90 Double Unders
30 Muscle Ups
This is the fourth CF Open WOD 12.4 (posted on 3/15) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.
Labels:
AMRAP,
Gymnastics,
Jumprope,
Metabolic,
Muscle Ups,
Wallballs,
Weights
Wednesday, March 14, 2012
Tuesday, March 13, 2012
Monday, March 12, 2012
Monday March 12, 2012
"JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups (Hand Release)
21-15-9
Handstand Pushups
Ring Dips
Pushups (Hand Release)
Labels:
Gymnastics,
Handstand Pushups,
Pushups,
Ring Dips
Sunday, March 11, 2012
Sunday March 11, 2012
5 Rounds
600M Run
15 Squat Clean Thrusters (60#/95#)
600M Run
15 Squat Clean Thrusters (60#/95#)
Labels:
Metabolic,
Run,
Squat Cleans,
Thrusters,
Weights
Saturday, March 10, 2012
Friday, March 9, 2012
Friday March 09, 2012
AMRAP in 18 Minutes
15 Box Jumps (20"/24")
12 Push Press (75#/115#)
9 Toes to Bar
This is the third CF Open WOD 12.3 (posted on 3/08) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.
15 Box Jumps (20"/24")
12 Push Press (75#/115#)
9 Toes to Bar
This is the third CF Open WOD 12.3 (posted on 3/08) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Push Press,
Toes to Bar,
Weights
Thursday, March 8, 2012
Thursday March 08, 2012
"Karen"
150 Wallball shots
Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'
View Previous WOD:
Sunday, August 23, 2009
View similar WOD:
Thursday, September 15, 2011
150 Wallball shots
Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'
View Previous WOD:
Sunday, August 23, 2009
View similar WOD:
Thursday, September 15, 2011
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Tuesday March 06, 2012
1000 Row or 1000m Run
then,
3 Rounds
15 Burpees
20 Pushups (hand release)
then,
800m Run
then,
3 Rounds
15 Burpees
20 Pushups (hand release)
then,
800m Run
Monday, March 5, 2012
Monday March 05, 2012
AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 KB (44#/70#)
5 Pullups
View Previous Times:
Friday December 17, 2010
15 Box Jumps (20"/24")
10 KB (44#/70#)
5 Pullups
View Previous Times:
Friday December 17, 2010
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Weights
Sunday, March 4, 2012
Saturday, March 3, 2012
Saturday March 03, 2012
Active Rest Day
Go out and do something as a family. Go on a hike, play a sport, go paddle boarding, rowing, ect. Have fun!
Go out and do something as a family. Go on a hike, play a sport, go paddle boarding, rowing, ect. Have fun!
Friday, March 2, 2012
Friday March 02, 2012
AMRAP in 10 Minutes
30 Snatches (45#/75#)
30 Snatches (75#/135#)
30 Snatches (100#/165#)
AMRAP Snatches (120#/210#)
This is the second CF Open WOD 12.2 (posted on 3/02) this year to qualify for the Games.
Read the instructions for the rules.
Check out the leaderboard for the CF Open
30 Snatches (45#/75#)
30 Snatches (75#/135#)
30 Snatches (100#/165#)
AMRAP Snatches (120#/210#)
This is the second CF Open WOD 12.2 (posted on 3/02) this year to qualify for the Games.
Read the instructions for the rules.
Check out the leaderboard for the CF Open
Thursday, March 1, 2012
Thursday, March 01, 2012
2 Rounds
10 Burpee broad jumps
15 Walking lunges
20 Pullups
25 Box jumps (20/24")
30 Kettlebell swings (35/53#)
10 Burpee broad jumps
15 Walking lunges
20 Pullups
25 Box jumps (20/24")
30 Kettlebell swings (35/53#)
Labels:
Box Jumps,
Broad Jump,
Burpees,
Gymnastics,
Kettlebells,
Lunges,
Pullups,
Weights
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Monday, February 27, 2012
Monday, February 27, 2012
"Kelly"
5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wallballs (12#@9ft./20#@10ft.)
View Previous Times (Similar WOD):
Tuesday September 27, 2011
Check out the leaderboard for the CF Open
5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wallballs (12#@9ft./20#@10ft.)
View Previous Times (Similar WOD):
Tuesday September 27, 2011
Check out the leaderboard for the CF Open
Sunday, February 26, 2012
Saturday, February 25, 2012
Saturday February 25, 2012
AMRAP in 7 minutes:
Burpees
*Place a bar, object, ect. or tape on a wall 6 inches above your reach. Jump and touch with both hands with every burpee.
This is the first CF Open WOD 12.1 (posted on 2/23) this year to qualify for the Games.
Read the instructions for the rules.
Check out the leaderboard for the CF Open
Burpees
*Place a bar, object, ect. or tape on a wall 6 inches above your reach. Jump and touch with both hands with every burpee.
This is the first CF Open WOD 12.1 (posted on 2/23) this year to qualify for the Games.
Read the instructions for the rules.
Check out the leaderboard for the CF Open
Friday, February 24, 2012
Friday February 24, 2012
3 Rounds
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
View Previous Times:
Monday August 16, 2010
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
View Previous Times:
Monday August 16, 2010
Thursday, February 23, 2012
Wednesday, February 22, 2012
Wednesday February 22, 2012
21 Front Squats (75/115#)
200m Farmer Carry (35/53#)
15 Front Squats
200m Farmer Carry
9 Front Squats
200m Farmer Carry
*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.
If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.
200m Farmer Carry (35/53#)
15 Front Squats
200m Farmer Carry
9 Front Squats
200m Farmer Carry
*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.
If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.
Labels:
Farmer Carry,
Front Squats,
Metabolic,
Weights
Tuesday, February 21, 2012
Tuesday February 21, 2012
"Nicole"
AMRAP in 20 minutes
400m Run
Max Rep Pullups
View Previous Times:
Tuesday March 16, 2010
Sunday December 13, 2009
AMRAP in 20 minutes
400m Run
Max Rep Pullups
View Previous Times:
Tuesday March 16, 2010
Sunday December 13, 2009
Labels:
Gymnastics,
Metabolic,
Nicole,
Pullups,
Run
Monday, February 20, 2012
Sunday, February 19, 2012
Saturday, February 18, 2012
Saturday February 18, 2012
7 Rounds
1 Rope Climg (15')
10 Wallballs (12#@9'/20#@10')
15 Kettlebell Swings (35#/53#)
20 Double Unders (60 Singles)
1 Rope Climg (15')
10 Wallballs (12#@9'/20#@10')
15 Kettlebell Swings (35#/53#)
20 Double Unders (60 Singles)
Labels:
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Rope Climbs,
Wallballs,
Weights
Friday, February 17, 2012
Thursday, February 16, 2012
Thursday February 16, 2012
8 Rounds
10 Burpees
15 Jumping Lunges
20 Double Unders (60 Singles)
25 Yard Shuttle Sprint (5X5)
Rest 90 seconds between each round
10 Burpees
15 Jumping Lunges
20 Double Unders (60 Singles)
25 Yard Shuttle Sprint (5X5)
Rest 90 seconds between each round
Wednesday, February 15, 2012
Wednesday February 15, 2012
7 Rounds
10 Kettlebell swings (44#/70#)
10 Pullups
*Note the higher weight for kettlebell swings
View Previous Times:
Sunday, December 05, 2010
10 Kettlebell swings (44#/70#)
10 Pullups
*Note the higher weight for kettlebell swings
View Previous Times:
Sunday, December 05, 2010
Labels:
Gymnastics,
Kettlebells,
Pullups,
Weights
Tuesday, February 14, 2012
Monday, February 13, 2012
Monday February 13, 2012
Row 2k or Run 2k (2000m = 1.25 miles)
50 Wallballs (12# @ 9ft./20# @ 10 ft.)
Row 1k or Run 1k (1000m)
35 Wallballs
Row 500m or Run 500m
20 Wallballs
50 Wallballs (12# @ 9ft./20# @ 10 ft.)
Row 1k or Run 1k (1000m)
35 Wallballs
Row 500m or Run 500m
20 Wallballs
Sunday, February 12, 2012
Sunday February 12, 2012
25 Back Squats
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches
Prescribed weight is 95# for men and 60# for women on all exercises.
View Previous Times:
Wednesday, July 28, 2010
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches
Prescribed weight is 95# for men and 60# for women on all exercises.
View Previous Times:
Wednesday, July 28, 2010
Labels:
Back Squats,
Cleans,
Deadlifts,
Front Squats,
Overhead Squats,
Push Press,
Snatches,
Weights
Saturday, February 11, 2012
Friday, February 10, 2012
Friday, February 10, 2012
4 Rounds
400m Run
15 Kettlebell Swings (35/53#)
10 Deadlifts (80/135#)
5 Squat Cleans (80/135#)
View Previous Times:
Friday December 04, 2009
400m Run
15 Kettlebell Swings (35/53#)
10 Deadlifts (80/135#)
5 Squat Cleans (80/135#)
View Previous Times:
Friday December 04, 2009
Labels:
Deadlifts,
Kettlebells,
Metabolic,
Run,
Squat Cleans,
Weights
Thursday, February 9, 2012
Wednesday, February 8, 2012
Tuesday, February 7, 2012
Monday, February 6, 2012
Monday February 6, 2012
5 Rounds
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)
View Previous Times:
Sunday, May 01, 2011
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)
View Previous Times:
Sunday, May 01, 2011