Group WOD
September 19, 2009Group Workout Please be on time.
AMRAP with Weights
September 18, 2009Warm Up 25 Burpees Workout of the Day As Many Rounds as Possible in 20 minutes: 5 Thrusters (95M/65W) 7 Hang Power Clean (95M/65W) 10 Sumo Dead Lift High Pull (95M 65W) Core Work 3 rounds: Turkish Getups – 10 each side
Helen
September 17, 2009Warm Up 3 rounds (not for time): 10 Lunges (each side) 10 Jumping Jacks Run 100 Meters Workout of the Day 3 Rounds for time: Run 400 Meters 21 Kettlebell Swings 53M/35W 12 Pull Ups Core work 25 Knee to Elbow 25 Ab Wheel Lots of activity at the gym as of late. Visitors [...]
Fat Cindy, Squats, and GHD work
September 16, 2009Warm Up 3 rounds of “Fat Cindy” 10 Pull Ups 15 Push Ups 20 Air Squats Skill Work (Before WOD) Overhead Squat 3-3-3 Front Squat 3-3-3 Workout of the Day 2 rounds for time: Row 500 Meters 25 Back Extensions 25 Box Jumps 25 Glute Ham Sit Ups
M W W G W G M
September 15, 2009Warm Up 3 Rounds: 7 Med Ball Cleans 20M/14W 7 Push Ups Workout of the Day 4 Rounds for time: 200 Meter Run 100 Meter Farmers Walk 53M/35W 10 Wall Ball 20M/14W 20 Push Ups 20 Kettlebell Swings 53M/35W 20 Air Squats 20 Double Unders or 100 Singles Check the Pics/Vids section for some new [...]
Crossfit Total
September 14, 2009Warmup 25 Burpees Workout of the Day CrossFit Total Back Squat 1 – 1 – 1 Shoulder Press 1 – 1 – 1 Dead Lift 1 – 1 – 1 Your score, or ‘CrossFit Total,’ is the sum of your best attempt at each exercise. Core 100 Abmat Sit-ups Coach Rippetoe offers this advice for [...]
Rest Day
September 13, 2009Rest Day Heidi and I just got back from a Seminar with Coach Glassman (Founder of CrossFit). One thing he talked about was the early programming of CrossFit Workouts. He had swimming in the WODs. The only reason Coach G took them out is because many people dont have access to a pool. He couldnt [...]
Eva
September 11, 2009Warmup 3 rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Workout of the Day “Eva” 5 Rounds for time of Run 800 Meters 30 Kettlebell Swings 72M / 53W 30 Pull Ups
Row, Jump, Extend, Sit, Repeat…
September 10, 2009Warmup 3 Rounds: Run 200m 10 Push Ups 10 Air Squats Workout of the Day 3 Rounds for Time: Row 1000 Meters 50 Box Jumps (28M / 24W) 50 Back Extensions 50 Glute Ham Sit Ups Skill Work Hanging Power Snatch 3 – 3 – 3
Lunges, Push-Ups, and Sit-Ups
September 9, 2009Warmup 3 Rounds of Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squats Workout of the Day Walking lunge 100ft 21 Push-ups 21 Sit-ups Walking lunge 100ft 18 Push-ups 18 Sit-ups Walking lunge 100ft 15 Push-ups 15 Sit-ups Walking lunge 100ft 12 Push-ups 12 Sit-ups Walking lunge 100ft 9 Push-ups 9 Sit-ups Walking lunge 100ft 6 [...]
