Meet upstairs at 1610.
WARMUP:
PVC/stretch
WOD:
Form a team of three.
Between the three of you, switch off as you divide up the following exercises:
100-calorie row
100 deadlifts (Rx 135/95)
80-calorie row
80 hanging power cleans [ demo here ]
60-calorie row
60 front squats (135/95)
40-calorie row
40 push-presses
20-calorie row
20 squat clean thrusters (135/95) [ demo here ]
Wednesday, February 28, 2018
Tuesday, February 27, 2018
2018-02-27 -- The Ladder of Suck
Meet upstairs at 1610.
WARMUP:
• PVC
• 1 min. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]
WOD:
The Ladder of Suck
Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)
• 10 sumo deadlift high pulls with kettlebell
• 15 toes to bar
• 20 push-up jacks [ demo here ]
• 25 walking lunges (plate optional)
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 Burpees
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 walking lunges (plate optional)
• 20 push-up jacks
• 15 toes to bar
• 10 sumo deadlift high pulls with kettlebell
Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)
WARMUP:
• PVC
• 1 min. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]
WOD:
The Ladder of Suck
Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)
• 10 sumo deadlift high pulls with kettlebell
• 15 toes to bar
• 20 push-up jacks [ demo here ]
• 25 walking lunges (plate optional)
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 Burpees
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 walking lunges (plate optional)
• 20 push-up jacks
• 15 toes to bar
• 10 sumo deadlift high pulls with kettlebell
Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)
Monday, February 26, 2018
2018-02-26 -- The 2 x 5 x 2
Meet upstairs at 1410.
WOD -- THE 2 x 5 x 2
2 rounds of:
• Row for 2 minutes
• Push-press for 2 minutes
• Situps for 2 minutes
• Pushups for 2 minutes
• Box-jumps for 2 minutes
3-minute rest between rounds.
WOD -- THE 2 x 5 x 2
2 rounds of:
• Row for 2 minutes
• Push-press for 2 minutes
• Situps for 2 minutes
• Pushups for 2 minutes
• Box-jumps for 2 minutes
3-minute rest between rounds.
Wednesday, February 21, 2018
2018-02-21 -- 15-Minute AMRAP
Meet upstairs at 1610.
WARMUP:
PVC/stretch
WOD: 15-MINUTE AMRAP
Complete as many rounds in 15 minutes as you can of:
• 15 kettlebell swings
• 12 med-ball situps
• 9 burpees
WARMUP:
PVC/stretch
WOD: 15-MINUTE AMRAP
Complete as many rounds in 15 minutes as you can of:
• 15 kettlebell swings
• 12 med-ball situps
• 9 burpees
Wednesday, February 14, 2018
2018-02-14 -- Tabata Potluck
Meet upstairs at 1610.
WOD: TABATA POTLUCK
Each person brings 2-3 exercises written on individual scraps of paper. Put the scraps in a bucket. One exercise is then drawn from a bucket at random.
Each person brings 2-3 exercises written on individual scraps of paper. Put the scraps in a bucket. One exercise is then drawn from a bucket at random.
That exercise is then subject to a tabata set -- 8 rounds of :20 on, :10 off.
Tuesday, February 13, 2018
2018-02-13 -- 17-minute AMRAP
Meet upstairs at 1610.
WOD: 17-MINUTE AMRAP
Complete as many rounds in 17 minutes as you can of:
• 10 legs up
• 10 box-jumps
• 10 med-ball situps
• 10 lunges
• 10-calorie row
WOD: 17-MINUTE AMRAP
Complete as many rounds in 17 minutes as you can of:
• 10 legs up
• 10 box-jumps
• 10 med-ball situps
• 10 lunges
• 10-calorie row
Monday, February 12, 2018
2018-02-12 -- Toes, Knees, Bars and Cleans (plus alternate workout: "Cindy")
Meet upstairs at 1610.
WARMUP:
PVC/stretch
Slow squats/lunges
One of two workout options today:
______
WOD OPTION #1: TOES, KNEES, BARS & CLEANS
For time:
• 50 Toes to Bars
• 50 Squat Cleans (135/95, or modify as needed) [ demo here ]
• 50 Knees to Bars
• Run to bottom of stairs 2x
______
WOD OPTION #2: "CINDY"
Complete as many rounds in 20 minutes as you can of:
• 5 Pull-ups
• 10 Push-ups
• 15 Squats
WARMUP:
PVC/stretch
Slow squats/lunges
One of two workout options today:
______
WOD OPTION #1: TOES, KNEES, BARS & CLEANS
For time:
• 50 Toes to Bars
• 50 Squat Cleans (135/95, or modify as needed) [ demo here ]
• 50 Knees to Bars
• Run to bottom of stairs 2x
______
WOD OPTION #2: "CINDY"
Complete as many rounds in 20 minutes as you can of:
• 5 Pull-ups
• 10 Push-ups
• 15 Squats
Thursday, February 8, 2018
2018-02-08 -- Fight Gone Bad, Again
Meet upstairs at 1610.
WOD: FIGHT GONE BAD
The five "workout stations":
1. Sumo deadlift high pull
2. Box jumps
3. Push-press
4. Row
5. Med-ball situps
3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds
WOD: FIGHT GONE BAD
The five "workout stations":
1. Sumo deadlift high pull
2. Box jumps
3. Push-press
4. Row
5. Med-ball situps
3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds
Wednesday, February 7, 2018
2018-02-07 -- CrossFit for Runners
Meet upstairs at 1610.
WARMUP:
PVC/stretch
:30 jumping jacks
:30 forward jacks [ demo here ]
10 slow squats
10 lunges (5 each side)
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
WOD: CROSSFIT MOVES FOR RUNNERS
Today's WOD is pulled from Runner's World magazine's solid roster of runner-friendly CrossFit exercises:
3 ROUNDS OF:
10 pullups (or ring-rows)
10 toes to bar (or knees to elbows)
10 box-jumps
10 deadlifts
10 squats w/ barbell (or our new Mutt Bars)
15 kettlebell swings
20 butterfly sit-ups
60 single-unders
WARMUP:
PVC/stretch
:30 jumping jacks
:30 forward jacks [ demo here ]
10 slow squats
10 lunges (5 each side)
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
WOD: CROSSFIT MOVES FOR RUNNERS
Today's WOD is pulled from Runner's World magazine's solid roster of runner-friendly CrossFit exercises:
3 ROUNDS OF:
10 pullups (or ring-rows)
10 toes to bar (or knees to elbows)
10 box-jumps
10 deadlifts
10 squats w/ barbell (or our new Mutt Bars)
15 kettlebell swings
20 butterfly sit-ups
60 single-unders
Tuesday, February 6, 2018
2018-02-06 -- Dice
Meet upstairs at 1610.
WARMUP:
PVC/stretch
WOD: DEATH BY DICE
Partner WOD. 17 minutes.
One six-sided die. One partner rolls. The other does:
1 = 10 pushups
2 = 4 pull-ups
3 = 10 med-ball situps
4 = BOTH partners run 1 down four flights of stairs, back up to gym
5 = 10 box-jumps
6 = 5 leaping burpees
WARMUP:
PVC/stretch
WOD: DEATH BY DICE
Partner WOD. 17 minutes.
One six-sided die. One partner rolls. The other does:
1 = 10 pushups
2 = 4 pull-ups
3 = 10 med-ball situps
4 = BOTH partners run 1 down four flights of stairs, back up to gym
5 = 10 box-jumps
6 = 5 leaping burpees
Monday, February 5, 2018
2018-02-05 -- Fight Gone Bad
Meet upstairs at 1610.
WARMUP:
PVC/stretch
:30 jumping jacks
10 slow squats
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
WOD: FIGHT GONE BAD
The five "workout stations":
1. Rope-trainer machine
2. Push-press
3. Kettlebell swings
4. Squats on BOSU ball [ demo here ]
5. Suspension plank with feet in TRX-style bands [ demo here ]
3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds
BUYOUT:
50 situps
WARMUP:
PVC/stretch
:30 jumping jacks
10 slow squats
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
WOD: FIGHT GONE BAD
The five "workout stations":
1. Rope-trainer machine
2. Push-press
3. Kettlebell swings
4. Squats on BOSU ball [ demo here ]
5. Suspension plank with feet in TRX-style bands [ demo here ]
3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds
BUYOUT:
50 situps
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