WOD:
ABS DAY
1 Min Weighted Plank
40 Sit Ups
1 min Weighted Plank
30 Leg Lifts
1 min Weighted Plank
20 Window Wipers
1 min Weighted Plank
10 Upside Down Sit Ups
1 min Plank
2 min L-Sit
Saturday's Result:
Thursday, May 1, 2014
Wednesday, April 30, 2014
Thursday May 1
THURSDAY 140501
WOD:
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Post time to comments.
THE EFFECTS OF CROSSFIT ARE COOL!!!!!!
Tuesday, April 29, 2014
Wednesday April 30
WEDNESDAY 140430
Strength:
800 m Farmers Carry
WOD:
1-rep-max hang squat snatch
Then, 2014 Regional Event 2
Max-distance handstand walk
Post load snatched and distance walked to comments.
Tuesday April 29
TUESDAY 140429
Now before you take a look at this and say oh my _______ I am not coming in today! Look closely and you will see that it is very light weight today! Today is all legs and it is about form. Make sure to not miss today! Thant is all!
Great work athletes!
Brett
Strength:
Bench Press 3 Rounds
5 Light
5 Medium
5 Heavy
WOD:
For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders
Post time to comments.
Sunday, April 27, 2014
Monday April 28
Strength:
SATURDAY 140426
For time:
135-lb. clean and jerks, 50 reps
Post time to comments.
WOD:
SUNDAY
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 130802.
Thursday, April 24, 2014
Friday April 25
FRIDAY 140425
Strength:
10 Rope Climbs
WOD:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds
Post total calories rowed and dips completed to comments.
Thursday April 24
Strength:
50 Tire Flips for Time!!!
This WOD is brought to you by Adrian Ceja and the letter B! :-)
WOD:
12 min amrap
3 squat cleans
4 thrusters
5 back squat
200m run
The point of the workout is to not put the bar down, (except while running) have somewhat of a heavy weight, but to keep the movements quick."
Tuesday, April 22, 2014
Tuesday April.22
TUESDAY 140422
Strength:
Bench Press:
3 Rounds
5 Light
5 Medium
5 Heavy
WOD
5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
15 knees-to-elbows
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 120818.
Sunday, April 20, 2014
Monday April 21
MONDAY 140421
Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders
Post time to comments.
Easter Sunday
Hero WOD for Easter Sunday!
30 HSPU at Home
And enjoy the rest of the day with your family!
Happy Easter!
Friday, April 18, 2014
Friday April 18
FRIDAY 140418
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Post time to comments.
Compare to 130130.
Wednesday, April 16, 2014
Thursday April 17
THURSDAY 140417
Warm Up:
Rope Climbs
Strength:
Bench Press 3 Rounds
5 Light
5 Medium
5 Heavy
WOD:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of 95-lb. shoulder press
Rest 15 seconds
Post total calories rowed and shoulder press reps completed to comments.
Tuesday, April 15, 2014
Tuesday April 15
TUESDAY 140415
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps
Do not rest between rounds. Post run times and reps completed for each exercise to comments.
U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills,Calif.--assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif.--died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.
Posted by Pukie at 5:00 PM | Comments (17)
Wednesday April 16
It was Kim's birthday yesterday, so she picked a WOD for the rest day! You can think Kim for a much needed ABS day! These are some of Kim's favorites and least favorites, just the way a great WOD should be!
Happy Birthday Kim!
Warm Up:
20 One Armed Push Ups
10 Skin the Cats
Strength:
Swing Sally Up:
Overhead Squats (45/35)
WOD:
20 min AMRAP
30 Sit Ups
1 min L-Sit
20 Leg Lifts
1 min L-Sit
10 Toes 2 Bar
1 min Plank
Monday, April 14, 2014
Thursday, April 10, 2014
Friday April 11
FRIDAY 140411
Warm Up:
1000 m Row or 800 m Run
30 HSPU
WOD:
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls
Post reps for each set to comments.
Wednesday, April 9, 2014
Thursday April 10
THURSDAY 140410
Warm Up:
5 Rope Climbs
3 Min Plank
WOD:
Justin
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Post time to comments.
Tuesday, April 8, 2014
Wednesday April 9th
WEDNESDAY 140409
Warm Up:
3 Rounds of MARY
5 HSPU
10 Pistols
15 Pull Ups
Then
3 Lengths of Spider-Man Crawl
WOD:
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 130915.
Subscribe to:
Posts (Atom)