0600 Crew (Gym)
WOD TBD.
1115 Crew (New Gym)
KB Class.
Friday, January 27, 2012
Thursday, January 26, 2012
Fri, 27 Jan
0600 Crew (Gym)
Team WOD.
1115 Crew (Old Gym, be prepared to shift to boxes weather permitting)
Warm up (2 Rounds):
10 pull ups
10 push ups
30 air squats
30 sit ups
100 jumping jacks
WOD (For Time):
75 Wall balls
Run 1 lap around the gym
25 Medball cleans
Run 1 lap around the gym
25 Medball cleans
Run 1 lap around the gym
75 Wall balls
Team WOD.
1115 Crew (Old Gym, be prepared to shift to boxes weather permitting)
Warm up (2 Rounds):
10 pull ups
10 push ups
30 air squats
30 sit ups
100 jumping jacks
WOD (For Time):
75 Wall balls
Run 1 lap around the gym
25 Medball cleans
Run 1 lap around the gym
25 Medball cleans
Run 1 lap around the gym
75 Wall balls
Wednesday, January 25, 2012
Thurs, 26 Jan
0600 Crew (gym)
WOD TBD.
1115 Crew (boxes)
Warm up (3 rounds):
200m Run
20 squats
10 push ups
5 pull ups
WOD (15 min time limit):
50 KB swings (36#)
30 jumping lunges
40 hang cleans (95/65#)
20 push ups
30 strict OH press (75/45#)
10 burpees
MLS:
100 med ball sit-ups with a partner (20/14#)
WOD TBD.
1115 Crew (boxes)
Warm up (3 rounds):
200m Run
20 squats
10 push ups
5 pull ups
WOD (15 min time limit):
50 KB swings (36#)
30 jumping lunges
40 hang cleans (95/65#)
20 push ups
30 strict OH press (75/45#)
10 burpees
MLS:
100 med ball sit-ups with a partner (20/14#)
Tuesday, January 24, 2012
Monday, January 23, 2012
Tues, 24 Jan
0600 Crew (gym).
WOD TBD.
1115 Crew (boxes).
Warm Up:
Run 800
25 Squats against the wall
25 Back ext
25 sec handstand hold practice (3x)
WOD:
40 Toes to Bar
10 Push ups (hand release)
5 Pull ups
30 T2B
20 Push ups
5 Pull ups
20 T2B
30 Push ups
5 Pull ups
10 T2B
40 Push ups
5 Pull ups
WOD TBD.
1115 Crew (boxes).
Warm Up:
Run 800
25 Squats against the wall
25 Back ext
25 sec handstand hold practice (3x)
WOD:
40 Toes to Bar
10 Push ups (hand release)
5 Pull ups
30 T2B
20 Push ups
5 Pull ups
20 T2B
30 Push ups
5 Pull ups
10 T2B
40 Push ups
5 Pull ups
Friday, January 20, 2012
Thursday, January 19, 2012
Fri, 20 Jan
0600 Crew (Gym)
Team WOD, BPT to run outdoors.
1115 Crew (Boxes)
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Team WOD, BPT to run outdoors.
1115 Crew (Boxes)
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Wednesday, January 18, 2012
Thurs, 19 Jan
0600 Crew (Gym)
4 rounds:
20 box jump (20" box)
20 Snatch (65#)
20 pushups (hand release)
1115 Crew (Shooters Parking Lot)
Agility Warm Up
Run 1 mile for time
Then
40m Sprint x 5 for best time.
Abs/Pullups
4 rounds:
20 box jump (20" box)
20 Snatch (65#)
20 pushups (hand release)
1115 Crew (Shooters Parking Lot)
Agility Warm Up
Run 1 mile for time
Then
40m Sprint x 5 for best time.
Abs/Pullups
Tuesday, January 17, 2012
Wednesday, January 11, 2012
Thur, 12 Jan
0600 Crew (Gym)
Team WOD
1115 Crew (Boxes)
Work up to heavy single of:
Shoulder Press
Front Squat
Then...
Sgt Fuentes' 30th B'day workout
"the dirty thirty 2.0"
30 push press 95pds to 135pds (as needed for females)
30 box jumps 12" to 24" boxes
30 med balls slams
30 KB swings 35 pds
30 walking lunges with 25pds to 45 pds plate over head
30 Sumo Deadlift Highpulls 95pds to 135pds (as needed for females)
30 double unders or 90 singles
30 knees to elbows
30 Frog Crunches
30 burpees
Team WOD
1115 Crew (Boxes)
Work up to heavy single of:
Shoulder Press
Front Squat
Then...
Sgt Fuentes' 30th B'day workout
"the dirty thirty 2.0"
30 push press 95pds to 135pds (as needed for females)
30 box jumps 12" to 24" boxes
30 med balls slams
30 KB swings 35 pds
30 walking lunges with 25pds to 45 pds plate over head
30 Sumo Deadlift Highpulls 95pds to 135pds (as needed for females)
30 double unders or 90 singles
30 knees to elbows
30 Frog Crunches
30 burpees
Tuesday, January 10, 2012
Wed, 11 Jan
0600 Crew (Gym)
100 ball slams
100 walking Lunges
100 Situps
100 Squats
1115 Crew (New Gym)
Agility Class
100 ball slams
100 walking Lunges
100 Situps
100 Squats
1115 Crew (New Gym)
Agility Class
Monday, January 9, 2012
Tues, 10 Jan
0600 Crew (Gym)
3 RFT
10 DL
10 Swings
10 Goblet squats
10 Snatch
400 M run
All done with a 53lb KB
1115 Crew (New Gym)
Foam Rollers - 15 min
Work up to heavy single on: Squat, Deadlift, Bench Press
3 RFT
10 DL
10 Swings
10 Goblet squats
10 Snatch
400 M run
All done with a 53lb KB
1115 Crew (New Gym)
Foam Rollers - 15 min
Work up to heavy single on: Squat, Deadlift, Bench Press
Thursday, January 5, 2012
Wednesday, January 4, 2012
Thur, 5 Jan
0600 Crew (Gym)
25 Power clean (75 lbs)
10 Double Unders
20 Power clean (75 lbs)
20 Double Unders
15 Power clean (75 lbs)
30 Double Unders
10 Power clean (75 lbs)
40 Double Unders
5 Power clean (75 lbs)
50 Double Unders
1115 Crew (Boxes)
20 min AMRAP:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups
25 Power clean (75 lbs)
10 Double Unders
20 Power clean (75 lbs)
20 Double Unders
15 Power clean (75 lbs)
30 Double Unders
10 Power clean (75 lbs)
40 Double Unders
5 Power clean (75 lbs)
50 Double Unders
1115 Crew (Boxes)
20 min AMRAP:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups
Tuesday, January 3, 2012
Wed, 4 Jan
0600 Crew (Gym)
3 RFT
250M Row
Walking Lunges (half court)
Burpee Long Jumps (half court)
20 KB Swings (35lbs)
20 DB PP (25lb DB's)
1115 Crew (New Gym)
Circuit
3 RFT
250M Row
Walking Lunges (half court)
Burpee Long Jumps (half court)
20 KB Swings (35lbs)
20 DB PP (25lb DB's)
1115 Crew (New Gym)
Circuit
Wednesday, December 28, 2011
Tuesday, December 27, 2011
Wed, 28 Dec
0600 Crew (Gym)
Next scheduled WOD is 3 Jan
1115 Crew (Boxes)
3RFT:
30 Kettlebell swings
25 slam balls
15 Pull-ups
Next scheduled WOD is 3 Jan
1115 Crew (Boxes)
3RFT:
30 Kettlebell swings
25 slam balls
15 Pull-ups
Wednesday, December 21, 2011
Thurs, 22 Dec
0600 Crew (Gym)
Front Squat 5,5,5,5,5
1115 Crew (Boxes)
400m run
100 pushups
300m run
100 situps
200m run
100 squats
100m run
Front Squat 5,5,5,5,5
1115 Crew (Boxes)
400m run
100 pushups
300m run
100 situps
200m run
100 squats
100m run
Tuesday, December 20, 2011
Monday, December 19, 2011
Tues, 20 Dec
0600 Crew (Gym)
21-15-9
SDHP 75/45
Wall Ball 20/14
Push Press 75/45
1115 Crew (Boxes)
800m warm up
20 x ladder sprints (rest 20 seconds between sets)
400m cool down
21-15-9
SDHP 75/45
Wall Ball 20/14
Push Press 75/45
1115 Crew (Boxes)
800m warm up
20 x ladder sprints (rest 20 seconds between sets)
400m cool down
Sunday, December 18, 2011
Mon, 19 Dec
0600 Crew (Gym)
1200m Warm up (Short Loop)
15 x BB court Up & Back sprints on the half minute.
400m Cool down
11115 Crew (boxes)
4 RFT:
400m run
21 KB swings (53/35)
12 pull ups (dead hang)
1200m Warm up (Short Loop)
15 x BB court Up & Back sprints on the half minute.
400m Cool down
11115 Crew (boxes)
4 RFT:
400m run
21 KB swings (53/35)
12 pull ups (dead hang)
Thursday, December 15, 2011
Fri, 16 Dec
0600 Crew (Gym)
“The 12 Days of Christmas” for time…
1 Turkish Getup 35lbs
2 Ball Slams
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 Thrusters (95/65)
7 Frog Crunch
8 Box Jumps (24″)
9 Pushups
10 Double Unders/Tuck Jumps
11 Toes to Bar
12 Overhead Squat (95/65)
* Wod is run just like the tune…
Round 1: 1 Turkish Getup
Round 2: 2 Ball Slam 1- Turkish Getup
Round 3: 3 DH Pullups - 2 Ball Slam - Turkish Getups and so on…
1115 Crew (New Gym)
1000m Row Warm up
Bench Press 5 sets of 5
“The 12 Days of Christmas” for time…
1 Turkish Getup 35lbs
2 Ball Slams
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 Thrusters (95/65)
7 Frog Crunch
8 Box Jumps (24″)
9 Pushups
10 Double Unders/Tuck Jumps
11 Toes to Bar
12 Overhead Squat (95/65)
* Wod is run just like the tune…
Round 1: 1 Turkish Getup
Round 2: 2 Ball Slam 1- Turkish Getup
Round 3: 3 DH Pullups - 2 Ball Slam - Turkish Getups and so on…
1115 Crew (New Gym)
1000m Row Warm up
Bench Press 5 sets of 5
Wednesday, December 14, 2011
Thurs, 15 Dec
0600 Crew
Rest Day
1115 Crew (Boxes)
“The 12 Days of Christmas” for time…
1 Turkish Getup
2 Med Ball Slams
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 DB Thrusters (45/25)
7 Frog Crunch
8 Box Jumps (24″)
9 Pushups
10 Double Unders/Tuck Jumps
11 Toes to Bar
12 Overhead Squat (135/95)
* Wod is run just like the tune…
Round 1: 1 Turkish Getup
Round 2: 2 Med Ball Slams 1- Turkish Getup
Round 3: 3 DH Pullups - 2 Med Ball Slams - Turkish Getups and so on…
Rest Day
1115 Crew (Boxes)
“The 12 Days of Christmas” for time…
1 Turkish Getup
2 Med Ball Slams
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 DB Thrusters (45/25)
7 Frog Crunch
8 Box Jumps (24″)
9 Pushups
10 Double Unders/Tuck Jumps
11 Toes to Bar
12 Overhead Squat (135/95)
* Wod is run just like the tune…
Round 1: 1 Turkish Getup
Round 2: 2 Med Ball Slams 1- Turkish Getup
Round 3: 3 DH Pullups - 2 Med Ball Slams - Turkish Getups and so on…
Wed, 14 Dec
0600 Crew (Gym)
12 min AMRAP
7 Wall Ball Shots 20lbs
14 KB Swings 35lbs
21 AB Mat Sit Ups
1115 Crew (New Gym)
Circuit Course
or (boxes)
5 RFT:
15 Med ball clean and press
50m waiter's walk (KB/left arm)
20 Back extensions
50m waiter's walk (KB/right arm)
20 Med ball crunches
100m farmer's carry
12 min AMRAP
7 Wall Ball Shots 20lbs
14 KB Swings 35lbs
21 AB Mat Sit Ups
1115 Crew (New Gym)
Circuit Course
or (boxes)
5 RFT:
15 Med ball clean and press
50m waiter's walk (KB/left arm)
20 Back extensions
50m waiter's walk (KB/right arm)
20 Med ball crunches
100m farmer's carry
Monday, December 12, 2011
Tues, 13 Dec
0600 Crew (Gym)
20 min AMRAP
Run 400m (Outside or 5 laps of the BB court)
10 Burpee Box Jumps 24"
10 135lb Hang Cleans
1115 Crew (Shooter's parking lot)
1 Mile Warm up
15 rounds Sprint 20 seconds Rest 40 seconds
20 min AMRAP
Run 400m (Outside or 5 laps of the BB court)
10 Burpee Box Jumps 24"
10 135lb Hang Cleans
1115 Crew (Shooter's parking lot)
1 Mile Warm up
15 rounds Sprint 20 seconds Rest 40 seconds
Sunday, December 11, 2011
Mon, 12 Dec
0600 Crew (Gym)
Crossfit Total
1 RM per exercise
Squat
Press
Deadlift
1130 (New Gym)
Kettlebell Class
Crossfit Total
1 RM per exercise
Squat
Press
Deadlift
1130 (New Gym)
Kettlebell Class
Thursday, December 8, 2011
Fri, 9 Dec
0600 Crew (Gym)
Team WOD
Team's of 3
3000m Row
200 65lb PP
100 185lb DL,
50 Dead hang PU
1200m Run
1115 Crew (Old Gym)
Team WOD
Partners of two will alternate between Karen (150 wallballs) while the other partner rows then switch. The winning team will have the highest number of calories rowed.
Team WOD
Team's of 3
3000m Row
200 65lb PP
100 185lb DL,
50 Dead hang PU
1200m Run
1115 Crew (Old Gym)
Team WOD
Partners of two will alternate between Karen (150 wallballs) while the other partner rows then switch. The winning team will have the highest number of calories rowed.
Tuesday, December 6, 2011
Wed, 7 Nov
0600 Crew (Pad)
21-15-9
Front Squat (95#)
Deficit pushups (hands on 45lb plates)
SDHP (70# KB)
1115 Crew (boxes)
10-9-8-7-6-5-4-3-2-1 of body weight deadlift, 1/2 body weight push press, 1/2 body weight squat clean
21-15-9
Front Squat (95#)
Deficit pushups (hands on 45lb plates)
SDHP (70# KB)
1115 Crew (boxes)
10-9-8-7-6-5-4-3-2-1 of body weight deadlift, 1/2 body weight push press, 1/2 body weight squat clean
Monday, December 5, 2011
Tues, 6 Dec
0600 Crew (Pad)
55 Air Squats
10,9,8,7,6,5,4,3,2,1
225 Deadlift
run 200 (pad to ITC Pullup bars)
Pullups
55 Air Squats
1115 Crew (Boxes)
1 Mile timed race followed by 2 mile run with interval pick-ups
55 Air Squats
10,9,8,7,6,5,4,3,2,1
225 Deadlift
run 200 (pad to ITC Pullup bars)
Pullups
55 Air Squats
1115 Crew (Boxes)
1 Mile timed race followed by 2 mile run with interval pick-ups
Sunday, December 4, 2011
Mon, 5 Dec
0600 Crew (Pad)
Clean & Jerk 1,1,1,1,1,1,1
7 min AMRAP
7 reps - KB Swings 53lbs
14 walking lunges
1115 Crew (New Gym)
Kettlebells Class
Clean & Jerk 1,1,1,1,1,1,1
7 min AMRAP
7 reps - KB Swings 53lbs
14 walking lunges
1115 Crew (New Gym)
Kettlebells Class
Thursday, December 1, 2011
Fri, 2 Dec
0600 Crew (Gym)
Team WOD
1130 Crew (New Gym)
TABATA
Med ball slams
Squats
Dynamic pushups/hand release pushups (I'd send the youtube videos but no one would look at 'em)
Bosu ball mountain climbers
Side hops
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals- 1 minute rest/transition
Team WOD
1130 Crew (New Gym)
TABATA
Med ball slams
Squats
Dynamic pushups/hand release pushups (I'd send the youtube videos but no one would look at 'em)
Bosu ball mountain climbers
Side hops
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals- 1 minute rest/transition
Wednesday, November 30, 2011
Thurs, 1 Dec
0600 Crew (Rest Day)
1115 Crew (boxes)
Warm up-5min Jump Rope
Squat Clean Technique work then...
Squat Clean 5 sets of 5
1115 Crew (boxes)
Warm up-5min Jump Rope
Squat Clean Technique work then...
Squat Clean 5 sets of 5
Tuesday, November 29, 2011
Wed, 30 Nov
0600 Crew (Gym)
Snatch 3,3,3,3,3
then
Tabata: Situps / Push ups
1115 Crew
Take your pick---
Circuit Crs at new gym.
WOD at the Pad
800 Meter Run (2 laps around the O' Course)
50 Air squats
15 Handstand Pushups (HSPU)/Sub Pike push ups
15 Deadlifts
15 Knees to Elbows (K2E)
12 HSPU/Pike push ups
12 Deadlifts
12 K2E
9 HSPU/Pike push ups
9 Deadlifts
9 K2E
6 HSPU/Pike push ups
6 Deadlifts
6 K2E
3 HSPU/Pike push ups
3 Deadlifts
3 K2E
50 Air squats
800 Meter Run
Snatch 3,3,3,3,3
then
Tabata: Situps / Push ups
1115 Crew
Take your pick---
Circuit Crs at new gym.
WOD at the Pad
800 Meter Run (2 laps around the O' Course)
50 Air squats
15 Handstand Pushups (HSPU)/Sub Pike push ups
15 Deadlifts
15 Knees to Elbows (K2E)
12 HSPU/Pike push ups
12 Deadlifts
12 K2E
9 HSPU/Pike push ups
9 Deadlifts
9 K2E
6 HSPU/Pike push ups
6 Deadlifts
6 K2E
3 HSPU/Pike push ups
3 Deadlifts
3 K2E
50 Air squats
800 Meter Run
Monday, November 28, 2011
Tues, 29 Nov
0600 Crew (Gym)
25 DU
Fwd/bkwd shuttle run across gym
20 25lb ball slams
Fwd/bkwd shuttle run across gym
15min AMRAP
1115 @ gym--expecting rain
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood (53#) Turkish Get-up, 20 reps, alternating arms
25 DU
Fwd/bkwd shuttle run across gym
20 25lb ball slams
Fwd/bkwd shuttle run across gym
15min AMRAP
1115 @ gym--expecting rain
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood (53#) Turkish Get-up, 20 reps, alternating arms
Sunday, November 27, 2011
Mon, 28 Nov
0600 Crew (Pad)
20 Min AMRAP
10 DB Squat Cleans (35/20lbs)
Run 100m w/ 45/25lbs plate
15 hand release push ups
Run 100m w/ 45/25lbs plate
20 Min AMRAP
10 DB Squat Cleans (35/20lbs)
Run 100m w/ 45/25lbs plate
15 hand release push ups
Run 100m w/ 45/25lbs plate
Friday, November 25, 2011
Fri, 25 Nov
Black Friday Fun
10 KB Swings - 53lbs
10 Goblin Squats - 53lbs
25 Double Unders
5 rds for time
10 KB Swings - 53lbs
10 Goblin Squats - 53lbs
25 Double Unders
5 rds for time
Tuesday, November 22, 2011
Monday, November 21, 2011
Tues, 22 Nov
0600 Crew (Pad)
Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5
1115 @ the boxes
"Nutts"
For time:
10 Handstand push-ups/Sub Pike push-ups ( http://www.youtube.com/watch?v=PTnMUg-iqkE )
250 pound Deadlift, 15 reps (F-115lb DL)
25 Box jumps, Double/Single tire
50 Pull-ups/ Sub Inverted push ups
100 Medball slams, 20 pounds
200 Double-unders/600 Singles
Run 400 meters with a 45lb plate (F-25lb)
Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5
1115 @ the boxes
"Nutts"
For time:
10 Handstand push-ups/Sub Pike push-ups ( http://www.youtube.com/watch?v=PTnMUg-iqkE )
250 pound Deadlift, 15 reps (F-115lb DL)
25 Box jumps, Double/Single tire
50 Pull-ups/ Sub Inverted push ups
100 Medball slams, 20 pounds
200 Double-unders/600 Singles
Run 400 meters with a 45lb plate (F-25lb)
Sunday, November 20, 2011
Thursday, November 17, 2011
Wednesday, November 16, 2011
Thurs, 17 Nov
0600 Crew (Pad)
3 rds for time
20 Deadlifts 135/95#
30 Push-ups
400 meter run
1115 at the boxes.
In 10 min complete:
5-5-5 Front squat
5-5-5 Push press
Rest 5 min, then
21-15-9
Thrusters
GHD sit ups
Double unders (3 singles)
3 rds for time
20 Deadlifts 135/95#
30 Push-ups
400 meter run
1115 at the boxes.
In 10 min complete:
5-5-5 Front squat
5-5-5 Push press
Rest 5 min, then
21-15-9
Thrusters
GHD sit ups
Double unders (3 singles)
Tuesday, November 15, 2011
Wed, 16 Nov
0600 Crew (Pad)
21-15-9
Box Jumps
DB PP (35lbs)
Walking lunges w/ DB Farmer Carry
DB are not put down in between PP and WL.
1115 Crew
MCCS circuits 1130 at the gym.
Anyone interested in doing crossfit instead, meet at the pull-up bars by the boxes at 1115 for:
10 RFT:
5 Pull-ups
10 Push-ups
15 Air squats
20 Crunches
400m run
21-15-9
Box Jumps
DB PP (35lbs)
Walking lunges w/ DB Farmer Carry
DB are not put down in between PP and WL.
1115 Crew
MCCS circuits 1130 at the gym.
Anyone interested in doing crossfit instead, meet at the pull-up bars by the boxes at 1115 for:
10 RFT:
5 Pull-ups
10 Push-ups
15 Air squats
20 Crunches
400m run
Monday, November 14, 2011
Thursday, November 10, 2011
WODs for Thurs, 10 Nov
Happy Birthday Marines!
0600 Group (Gym)
100 ball slams (20#)
Run 400m
100 walking lunges
Run 400m
100 push-ups (hand release)
Run 400m
100 box jumps (20")
Run 400m
1115 Group (TBD)
Last workouts of the week. Enjoy your time off and we'll see you again on Tues, 15 Nov.
0600 Group (Gym)
100 ball slams (20#)
Run 400m
100 walking lunges
Run 400m
100 push-ups (hand release)
Run 400m
100 box jumps (20")
Run 400m
1115 Group (TBD)
Last workouts of the week. Enjoy your time off and we'll see you again on Tues, 15 Nov.
Wednesday, November 9, 2011
WODs for Wed, 9 Nov
0600 Group (Pad)
For Time:
25 Burpees
50 Power Cleans (95#)
100 Double Unders
50 Thrusters (95#)
25 Burpees
For Time:
25 Burpees
50 Power Cleans (95#)
100 Double Unders
50 Thrusters (95#)
25 Burpees
Monday, November 7, 2011
WODs for Tues, 8 Nov
0600 Group (Gym)
Tabata intervals
KBS (35#)
Sit ups
Sprint
Air squat
1115 Group (Pad)
"Nancy"
5 rounds for time of:
400 meter run
Overhead squat (95#), 15 reps (Scale as needed)
Tabata intervals
KBS (35#)
Sit ups
Sprint
Air squat
1115 Group (Pad)
"Nancy"
5 rounds for time of:
400 meter run
Overhead squat (95#), 15 reps (Scale as needed)
Saturday, November 5, 2011
Mon, 7 Nov
0600 Crew (Inside)
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
1115 Crew (MCCS Gym)
Kettlebell class
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
1115 Crew (MCCS Gym)
Kettlebell class
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