500M Row
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps
Sub Run for Row. Meter for Meter!
Friday, January 31, 2014
Thursday, January 30, 2014
Thursday January 30, 2014
20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge
Lunges occur 4 times!
View Previous Times:
Monday, January 23, 2012
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge
Lunges occur 4 times!
View Previous Times:
Monday, January 23, 2012
Wednesday, January 29, 2014
Tuesday, January 28, 2014
Tuesday January 28, 2014
15-12-9
Clean and Jerk*
View Previous Times:
Tuesday January 29, 2013
#Please view previous comments on how to do this WOD. There is a rest period between 15-12-9. Do everything you can to not drop the bar.
*Touch and go at floor only. Choose a weight that will be challenging and something you think you can complete. The idea is to complete the first round (15) without dropping the bar or resting it on the ground. You can rest it anywhere on your body but when it touches the ground in between reps it is only for a fraction of a second (touch and go). Rest as long as you need between sets (~5 minutes).
For you ladies: You should attempt at least your 80#/135# weight you use for those WOD's. If you use 75#, then give that a shot. Good Luck.
This is not a timed event but I would like you to time it for curiosity. Please post load (weight) and total time with your rest periods. You will be amazed at how difficult this is.
Clean and Jerk*
View Previous Times:
Tuesday January 29, 2013
#Please view previous comments on how to do this WOD. There is a rest period between 15-12-9. Do everything you can to not drop the bar.
*Touch and go at floor only. Choose a weight that will be challenging and something you think you can complete. The idea is to complete the first round (15) without dropping the bar or resting it on the ground. You can rest it anywhere on your body but when it touches the ground in between reps it is only for a fraction of a second (touch and go). Rest as long as you need between sets (~5 minutes).
For you ladies: You should attempt at least your 80#/135# weight you use for those WOD's. If you use 75#, then give that a shot. Good Luck.
This is not a timed event but I would like you to time it for curiosity. Please post load (weight) and total time with your rest periods. You will be amazed at how difficult this is.
Monday, January 27, 2014
Monday January 27, 2014
AMRAP in 15 Minutes
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar
View Previous Times:
Sunday, January 01, 2012
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar
View Previous Times:
Sunday, January 01, 2012
Labels:
Deadlifts,
Gymnastics,
Kettlebells,
Lateral Jumps,
Weights
Sunday, January 26, 2014
Saturday, January 25, 2014
Saturday January 25, 2014
5 Rounds
10 Toes to Bar
10 Power Snatches (45#/75#)
10 Wallballs (12#@9'/20#@10')
View Previous Times:
Thursday January 03, 2013
10 Toes to Bar
10 Power Snatches (45#/75#)
10 Wallballs (12#@9'/20#@10')
View Previous Times:
Thursday January 03, 2013
Labels:
Gymnastics,
Snatches,
Toes to Bar,
Wallballs,
Weights
Friday, January 24, 2014
Friday January 24, 2014
800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Thursday, October 13, 2011
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Thursday, October 13, 2011
Thursday, January 23, 2014
Wednesday, January 22, 2014
Wednesday January 22, 2014
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:
Friday November 30, 2012
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:
Friday November 30, 2012
Tuesday, January 21, 2014
Tuesday January 21, 2014
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, October 25, 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, October 25, 2012
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Run,
Wallballs,
Weights
Monday, January 20, 2014
Sunday, January 19, 2014
Saturday, January 18, 2014
Friday, January 17, 2014
Thursday, January 16, 2014
Thursday January 16, 2014
For Time:
50 Burpee-Pushup-Jumping Jack-Situp-Handstands
Watch Video:
Burpee-Pushup-Jumping Jack-Situp-Handstand
50 Burpee-Pushup-Jumping Jack-Situp-Handstands
Watch Video:
Burpee-Pushup-Jumping Jack-Situp-Handstand
Labels:
Burpees,
Gymnastics,
Handstand,
Jumping Jacks,
Pushups,
Situps
Wednesday, January 15, 2014
Wednesday January 15, 2014
400M Run
10-9-8-7-6-5-4-3-2-1
Wallballs (12#@9'/14#@20')
Deadlifts (Body Weight)
400M Run
View Previous Times:
Tuesday, April 09, 2013
10-9-8-7-6-5-4-3-2-1
Wallballs (12#@9'/14#@20')
Deadlifts (Body Weight)
400M Run
View Previous Times:
Tuesday, April 09, 2013
Tuesday, January 14, 2014
Monday, January 13, 2014
Monday January 13, 2014
3 Rounds
1 Minute DB Squat Cleans (20#/35#)
1 Minute Double Unders
1 Minute Kettlebell Swings (35#/53#)
1 Minute Rest
This is a Running Clock.
**It's my fault for not posting RX'd weight for a bar. If you do not have DB's and use a Barbell instead, RX'd weight is (45#/75#).
Standard Barbell weights are (30#/45#, 45#/75#, 60#/90#, 70#/115#, 80#/135#)
View Previous Time:
Thursday, February 28, 2013
1 Minute DB Squat Cleans (20#/35#)
1 Minute Double Unders
1 Minute Kettlebell Swings (35#/53#)
1 Minute Rest
This is a Running Clock.
**It's my fault for not posting RX'd weight for a bar. If you do not have DB's and use a Barbell instead, RX'd weight is (45#/75#).
Standard Barbell weights are (30#/45#, 45#/75#, 60#/90#, 70#/115#, 80#/135#)
View Previous Time:
Thursday, February 28, 2013
Labels:
Jumprope,
Kettlebells,
Metabolic,
Squat Cleans,
Weights
Sunday, January 12, 2014
Saturday, January 11, 2014
Friday, January 10, 2014
Friday January 10, 2014
"DG"
AMRAP 10 minutes:
8 Toes-to-Bar
8 Dumbbell Thrusters (20/35#)
12 Dumbbell Lunges (20/35#)
AMRAP 10 minutes:
8 Toes-to-Bar
8 Dumbbell Thrusters (20/35#)
12 Dumbbell Lunges (20/35#)
Labels:
Gymnastics,
Lunges,
Thrusters,
Toes to Bar,
Weights
Thursday, January 9, 2014
Thursday January 09, 2014
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:
Thursday, November 19, 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:
Thursday, November 19, 2012
Wednesday, January 8, 2014
Tuesday, January 7, 2014
Tuesday January 07, 2014
50 Back Squats (60#/95#)
50 Situps
50 Back Squats (45#/75#)
50 Good mornings (30#/45#)
50 Back Squats (30#/45#)
50 Situps
50 Situps
50 Back Squats (45#/75#)
50 Good mornings (30#/45#)
50 Back Squats (30#/45#)
50 Situps
Labels:
Back Squats,
Good Mornings,
Gymnastics,
Situps,
Weights
Monday, January 6, 2014
Monday January 06, 2014
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 within the time frame given!
Then rest 1 minute and start again for 2 more rounds.
View Previous Times:
Friday, July 27, 2012
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 within the time frame given!
Then rest 1 minute and start again for 2 more rounds.
View Previous Times:
Friday, July 27, 2012
Labels:
Jumprope,
Kettlebells,
Metabolic,
Push Press,
Weights
Sunday, January 5, 2014
Saturday, January 4, 2014
Friday, January 3, 2014
Friday January 03, 2014
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
View Previous Times:
Tuesday April 30, 2013
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
View Previous Times:
Tuesday April 30, 2013
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Knees to Elbows,
Metabolic,
Overhead Squats,
Pullups,
Pushups,
Run,
Situps,
Weights
Thursday, January 2, 2014
Thursday January 02, 2014
REST DAY
Post your fitness goal for 2014!
January Challenge: 250 Turkish Getups
Post your fitness goal for 2014!
January Challenge: 250 Turkish Getups
Wednesday, January 1, 2014
Wednesday January 01, 2014
HAPPY NEW YEARS!
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
View Previous Times:
Tuesday January 10, 2012
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
View Previous Times:
Tuesday January 10, 2012
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