Monthly Archives: January 2011
WOD – Saturday, 1/29/2011
Today’s WOD is some serious mental toughness…
No Excuses!!
5 rounds for time of:
Run 400 meters
20 Box Jumps
15 Push Press
Post times and comments!
WOD – Friday, 1/28/2011
My favorite sport is coming to an end and in preparation of the superbowl let’s get a great workout in and really push it!!
NO EXCUSES!!
** Get your athleticism on with this one!
Complete 10 rounds of:
One rounds consists of the following:One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used to comments.
WOD – Thursday, 1/27/2011
Rest Day!
Take some time to refresh, recover and rejuvenate your body and mind!!
Grab a massage, or get some active recovery like going for a swim, walking the dog, or even cleaning the house.
Get ready to bring it on your next WOD!
WOD – Wednesday, 1/26/2011
“Cindy”
AMRAP for 20 mins:
5 pullups
10 pushups
15 squats
Post rounds to comments!
Some results from one of our am groups!!
Derek 11 rounds (6 green, 5 blue)
Charlie B- 12 + pushups, (green band)
Charlie C- 12 + 3 pushups / (2 purple band)
Mindy S- 14 + 15 squats, 2 pullups (green band)
Ashley - 11 (Blue band)
Missy- 6 (recline rows off rings)
Chris C - 5 + 4 Squats (recline rows off rings)
Jan B – 5 (recline rows)
Kris F – 8 (green band)
Also had some new people come try a workout:
Row 500m
25 Squat’s
25 Sit-up’s
15 Pull-up’s
WOD – Saturday, 1/22/2011
Get a Good Dynamic Warmup and work on some Kettlebell skill work! Then…
“Fight Gone Bad”
The Fight Gone Bad workout consists of five exercises done back to back, performed for one minute each, with one-minute breaks given after all 5 exercises have been completed. This grueling 5-station rotation is then repeated 2 more times per person immediately after the 1 minute of rest is up. Each rep counts as 1 point. On the rower instead of getting points from reps, we go by how many calories you burned during that minute. Also there is no transition time to get to the next exercise, so if you take 30 seconds to get to the next exercise, then you’ll only have 30 seconds left to get as many reps as you can.
Row
Wall Ball -10′ Target – 20# for men / 14# for women
S.D.H.P – 75# for men / 55# for women
Box Jump – 20″ Box
Push Press – 75# for men / 55# for women
WOD – Tuesday, 1/25/2011
“Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5 Pood for men / 1 Pood for women)
12 Pull-ups
FYI: 1.5 Pood = 24kg (52.8 lbs), 1 Pood = 16kg (35.2 lbs)
Post time to comments.
Helen is one of my favorites!
WOD – Monday, 1/24/2011
Another new Hero WOD: “Coe”
Ten rounds for time of:
95# Thrusters, 10 reps
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
WOD – Friday, 1/21/2011
When I awoke this morning and headed down stairs to make my breakfast smoothie it dawned on me what WOD to do for the day!! Who’s ready to take on “The Filthy Fifty”?
“The Filthy Fifty”
50 Box Jumps (24in box)
50 Jumping Pull-ups
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lb)
50 Back Extensions
50 Wall Ball shots (20lb ball)
50 Burpees
50 Double Unders
WOD – Thursday, 1/20/2011
21-18-15-12-9 Reps for Time:
Sumo Deadlift High Pull – 95# for men / 65# for the women
Pull-up’s
Burpee’s
WOD – Wednesday, 1/19/2011
5k Run
**For the record I hate running because I’m a sprinter so if you’re like me,
go find a hill and sprint the hell out of it!!
