Thursday, July 29, 2010

28 July, 2010 (20:00) | WODs | By: derek

Squat cleans with Dumbells are rough!! Love the faces!
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Strength (Lower):

  • Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
  • Work Sets:         3 x 80%; 3 x 85%; 3+ x 90%

Met-Con:

3 Rounds

  • 25 Box Jumps (20″/24″)
  • 25 Air Squats
  • 25 Sumo Deadlift High Pulls (53lbs./70lbs. )

Wednesday WOD

27 July, 2010 (20:54) | WODs | By: laurie

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WOD: (RX is if you do it straight through without breaking it up, scaled= broken sets as needed to complete the tasks as quickly as possible!)
800m Run
75 x Wallball (20/14lbs)
60 x GHD Sit-ups/Anchored
45 x KB Swings (55/35)
30 x Push Press 65/45
15 x Burpees
5 x HSPU

Skills:
Double Under work
Complete 200 Double unders in as few tabata intervals as possible!!

Tuesday, July 27, 2010

26 July, 2010 (20:00) | WODs | By: derek

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Strength (Total):

  • Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
  • Work Sets:         3 x 80%; 3 x 85%; 3+ x 90%

Met-Con:

“Jackie”

  • 1000 meter Row
  • 50 Thrusters (35lbs./45lbs.)
  • 30 Pull-Ups

Monday WOD

25 July, 2010 (17:38) | WODs | By: laurie

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Saturday Crew took on CF affiliate WOD

More pictures from Saturday posted under the Spring 2010 folder!
Warm Up of the Week:

400m Run
16 lunges
10 Shoulder Rolls & OHS
2 attempts at max rep push ups releasing your hands at the bottom
7 Strict Ring Dips and Pull-Ups

WOD:
1 round for time of:
400 m run
21-15-9 rep rounds of:
power clean (95#/65)
pullups
400 m run
9-6-3 rep rounds of:
Clean and Jerk (95#/65)
Pull-ups (chest to bar)
400 m run
3-2-1
Squat clean thrusters (95#/65)
Burpee pull-ups (chest to bar)
400 m run
This is No Excuses’ little gem of a WOD!! :)

Saturday WOD

23 July, 2010 (19:26) | WODs | By: laurie

9am WOD in Teams (we will have 2 teams one scaled and one Rx)
2 Rounds:

Run 300 meters
15 jumps over a 24″ box
15 dumbbell squat cleans, 45/25
30 double unders
15 push ups, hand must release from floor
15 GHD Sit ups
30 yard lunge

Friday, July 23, 2010

22 July, 2010 (20:00) | WODs | By: derek

NO 6PM CLASS TODAY. . . CELEBRATING 5 YEARS OF MARRIAGE TONIGHT!! :)

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Strength (Upper):

  • Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
  • Work Sets:         5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

“Short Nicole”

AMRAP 10 minutes

  • 400 meter Run
  • Max Rep Pull-Ups

Thursday WOD

21 July, 2010 (19:55) | WODs | By: laurie

doug1
WOD:
5 x 30 seconds of work/15 seconds of rest:

Wall Balls 20/14
Rowing
push press 65/45

-Remain at the same exercise for all 5 intervals. Match reps/meters each set. If reps or meters are not matched, you will run 200m for all rounds unmatched. So if you miss 1 round of wall balls, 2 rounds of rowing and 3 rounds for push press, you must run 1200m. So always match or better your reps/meters and you will be fine. Running will be done at the end of all 3 exercises.

If we have time and the energy. . .
Skills:
“Death by Pushups”

Perform 2 pushups the first minute, 4 pushups the second minute, 6 pushups the 3rd minute. Continue on until you cannot perform the prescribed amount of pushups within the particular minute.

Wednesday, July 21, 2010

20 July, 2010 (20:00) | WODs | By: derek

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Strength (Lower):

  • Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
  • Work Sets:         5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

21-15-9

  • Overhead Squats (65slbs./95lbs.)
  • Kettlebell Swings (36lbs./53lbs.)
  • Mountain Climbers (L/R=1)

Tuesday WOD

19 July, 2010 (20:50) | WODs | By: laurie

derek
10-9-8-7-6-5-4-3-2-1
Box jumps
pull ups

400m run after even numbers
25 double unders after odd numbers

Skills:
2 Rounds of
”Burgener Drill”

Choose a challenging weight

Monday, July 19, 2010

18 July, 2010 (20:00) | WODs | By: derek

doug
Strength (Total):

  • Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
  • Work Sets:         5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

3 Rounds

  • 200 meter Row
  • 10 Burpee Dumbbell Thrusters (20lbs./30lbs.)
  • 10 Knees-to-Elbows
  • 20 Walking Lunge Steps