25 Walking Lunges
50 Pushups (Hand Release)
50 Double Unders
25 Knees to Elbows
800M Run
50 Box Jumps (20"/24")
25 Overhead Squats (40#/65#)
25 Pullups
50 Situps
Tuesday, April 30, 2013
Tuesday April 30, 2013
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Knees to Elbows,
Lunges,
Metabolic,
Overhead Squats,
Pullups,
Pushups,
Run,
Situps,
Weights
Monday, April 29, 2013
Monday April 29, 2013
AMRAP in 10 Minutes
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
Thanks to NorCal Crossfit
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
Thanks to NorCal Crossfit
Sunday, April 28, 2013
Saturday, April 27, 2013
Saturday April 27, 2013
"Klepto"
4 Rounds
27 Box Jumps (20"/24")
20 Burpees
11 Squat Cleans (85#/145#)
4 Rounds
27 Box Jumps (20"/24")
20 Burpees
11 Squat Cleans (85#/145#)
Labels:
Box Jumps,
Burpees,
Gymnastics,
Klepto,
Squat Cleans,
Weights
Friday, April 26, 2013
Friday April 26, 2013
3 Rounds
50 Yard Barbell Waiter Walk (60#/95)
25 Yard Overhead Lunge (60#/95#)
50 Yard Farmer Carry (35#X2/53#X2)
Thanks to Estrella Junkyard Fitness.
50 Yard Barbell Waiter Walk (60#/95)
25 Yard Overhead Lunge (60#/95#)
50 Yard Farmer Carry (35#X2/53#X2)
Thanks to Estrella Junkyard Fitness.
Labels:
Farmer Carry,
Lunges,
Waiter Walk,
Weights
Thursday, April 25, 2013
Wednesday, April 24, 2013
Wednesday April 24, 2013
400M Run
25 Toes 2 Bar
400M Run
25 Push Press (60#/95#)
400M Run
25 SDHP (60#/95#)
400M Run
25 Pullups
400M Run
25 Toes 2 Bar
400M Run
25 Push Press (60#/95#)
400M Run
25 SDHP (60#/95#)
400M Run
25 Pullups
400M Run
Labels:
Gymnastics,
Metabolic,
Pullups,
Push Press,
Run,
SDHP,
Toes to Bar,
Weights
Tuesday, April 23, 2013
Monday, April 22, 2013
Sunday, April 21, 2013
Sunday April 21, 2013
5 Rounds
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats
View Previous Times:
Thursday December 08, 2011
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats
View Previous Times:
Thursday December 08, 2011
Saturday, April 20, 2013
Friday, April 19, 2013
Thursday, April 18, 2013
Thursday April 18, 2013
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:
Monday September 10, 2012
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)
View Previous Time:
Monday September 10, 2012
Wednesday, April 17, 2013
Wednesday April 17, 2013
5 Rounds
15 DB Push Press (20#/35#) or (45#/75# Barbell)
30 Kettlebells (26#/44#)
400M Run
15 DB Push Press (20#/35#) or (45#/75# Barbell)
30 Kettlebells (26#/44#)
400M Run
Labels:
Kettlebells,
Metabolic,
Push Press,
Run,
Weights
Tuesday, April 16, 2013
Monday, April 15, 2013
Monday April 15, 2013
AMRAP in 12 Minutes
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Pullups,
Pushups
Sunday, April 14, 2013
Saturday, April 13, 2013
Friday, April 12, 2013
Friday April 12, 2013
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:
Friday August 24, 2012
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:
Friday August 24, 2012
Thursday, April 11, 2013
Wednesday, April 10, 2013
Tuesday, April 9, 2013
Tuesday April 09, 2013
400M Run
10-9-8-7-6-5-4-3-2-1
Wallballs (12#@9'/14#@20')
Deadlifts (Body Weight)
400M Run
10-9-8-7-6-5-4-3-2-1
Wallballs (12#@9'/14#@20')
Deadlifts (Body Weight)
400M Run
Monday, April 8, 2013
Monday April 08, 2013
Skills Course
5 Rounds
100' Prowler Push
100' Run
100' Hose Pull (Tire attached to hose)
100' Tire Carry
20 Box Jumps (20"/24")
100' Dummy Drag (100#)
20 Sledge Swings
20 Knees to Elbow
5 Rounds
100' Prowler Push
100' Run
100' Hose Pull (Tire attached to hose)
100' Tire Carry
20 Box Jumps (20"/24")
100' Dummy Drag (100#)
20 Sledge Swings
20 Knees to Elbow
Labels:
Box Jumps,
Dummy Drag,
Gymnastics,
Knees to Elbows,
Metabolic,
Prowler Push,
Run,
Sledge Swings,
Tire/Sled Pull,
Weights
Sunday, April 7, 2013
Saturday, April 6, 2013
Saturday April 06, 2013
AMRAP in 12 minutes*
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar
*Keep track of your score for 10 Minutes and 12 Minutes.
**The 400M Run is the start of the WOD. Only run once and continue the WOD by doing AMRAP of Thrusters, Situps, Burpees and Toes to Bar.
This WOD was taken from the 13th episode of Killing the Fat Man found on YouTube and CF. There it was only 10 minutes. I made it 12 minutes. If you would like to compare then keep your score for both time limits.
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar
*Keep track of your score for 10 Minutes and 12 Minutes.
**The 400M Run is the start of the WOD. Only run once and continue the WOD by doing AMRAP of Thrusters, Situps, Burpees and Toes to Bar.
This WOD was taken from the 13th episode of Killing the Fat Man found on YouTube and CF. There it was only 10 minutes. I made it 12 minutes. If you would like to compare then keep your score for both time limits.
Labels:
Burpees,
Gymnastics,
Metabolic,
Run,
Situps,
Thrusters,
Toes to Bar,
Weights
Friday, April 5, 2013
Friday April 05, 2013
13.5
*AMRAP in 4 Minutes
15 Thrusters (65#/100#)
15 Pullups (Chest to Bar)
*If you complete 90 Reps (3 Rounds) before 4 Minutes is up, then your time extends to 8 Minutes.
*If you complete 180 Reps (6 Rounds) before 8 Minutes is up, then your time extends to 12 Minutes.
*If you complete 270 Reps (9 Rounds) before 12 Minutes is up, then your time extends to 16 Minutes.
*AMRAP in 4 Minutes
15 Thrusters (65#/100#)
15 Pullups (Chest to Bar)
*If you complete 90 Reps (3 Rounds) before 4 Minutes is up, then your time extends to 8 Minutes.
*If you complete 180 Reps (6 Rounds) before 8 Minutes is up, then your time extends to 12 Minutes.
*If you complete 270 Reps (9 Rounds) before 12 Minutes is up, then your time extends to 16 Minutes.
Labels:
AMRAP,
Gymnastics,
Pullups,
Thrusters,
Weights
Thursday, April 4, 2013
Wednesday, April 3, 2013
Wednesday April 03, 2013
1000M Row
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps
Labels:
Gymnastics,
Metabolic,
Row,
Situps,
Toes to Bar
Tuesday, April 2, 2013
Tuesday April 02, 2013
10 Shoulder Press (60#/95#)
15 OH Squats (60#/95#)
20 Push Press (60#/95#)
25 Front Squats (60#/95#)
30 Push Jerks (60#/95#)
35 Back Squats (60#/95#)
15 OH Squats (60#/95#)
20 Push Press (60#/95#)
25 Front Squats (60#/95#)
30 Push Jerks (60#/95#)
35 Back Squats (60#/95#)
Labels:
Back Squats,
Front Squats,
Jerks,
Overhead Squats,
Push Press,
Shoulder Press,
Weights
Monday, April 1, 2013
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