Monthly Archives: August 2012
8-30-12
DAILY WOD
Complete The Following Rep Scheme 10 down to 1 For Time:
- Left Arm DB Row
- Ring Dips
- Butterfly Situp
- Wall Ball
- Pull Ups
- Push Ups
- Right Arm DB Row
8-29-12
DAILY WOD
5 Rounds For Time:
- Sled Drags 40 yards backwards
- 100m sprint
- KB Swings x 15
- Toes To Bar x 15
- Double Unders x 15
HAVE FUN!!!!
8-28-12
GREAT JOB EVERYONE!! NEWS AND UPDATES:
- Saturdays workout will be at 8:30am at the gym. ALL you College Football Fans Earn Your Chips and Dip
- Monday September 3rd we’ll only have an 8:00am WOD, Classes will resume as normal on Tuesday
- Softball Game September 15th at Rec Department off of Hospital Road Cook out to follow. More Details at gym this week
- Gladiator Rock N Run Saturday September 8th
- Rogue RNR Saturday November 3rd
DAILY WOD
Eight rounds for max reps of:
75 pound Push press in 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds …….yes more legs 
Rest 10 seconds
8-27-12
DAILY WOD
Complete For time:
RX VERSION:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
SCALED VERSION:
For time:
105 pound Thruster, 15 reps
Run 200 meters
75 pound Thruster, 20 reps
Run 400 meters
45 pound Thruster, 30 reps
Run 800 meters
8-23-12
DAILY WOD
Strength: Deadlift using your 1rm found in crossfit total
warm up sets: 50% x 5, 60% x 5
work sets:
- 85% x 5
- 90% x 3
- 95% x AMAP
then: complete the following for time WITH GOOD FORM AND TECHNIQUE: USING 21-15-9 REP SCHEME
- Overhead Bulgarian Lunge (each leg) (may use barbell or weight plate)
- Broad Jumps Down Turf
- Max Time Handstand Holds
8-22-12
DAILY WOD
You know what kind of day it is so get ready to have some FUN!!!
8-22-12
Strength: continuing to use your 1RM from last week
Bench Press: 1 x 5, 1 x 3, 1 x AMAP
here is an example of how you may warm up and THEN perform your 3 working sets for a total of 5 sets.
WARM UPS:
- 50% x 5
- 65% x 3
3 WORKING SETS:
- 85% x 5
- 90% x 3
- 95% x AMAP
**for those who are new or unsure of where to begin. here is what we reccomend:
- bar (45lbs) x 5
- add 5-10 lbs x 3
- add 5-10 lbx x 5 (check form rate and proceed to next set)
- add 5-10 lbs x 3 (check form rate and proceed to next set)
- add 5-10 lbx x 1 for AMAP
AMRAP: 12 Minutes
- 5 Strict Pull Ups
- 10 Burpee SDLHP
8-20-12
DAILY WOD
1. Strength: using your new 1rm (found in crossfit total) as a guideline perform the following
- Squat: 1×5, 1×3, 1x AMAP (these are the 3 “working sets”)
here is an example of how you may warm up and THEN perform your 3 working sets for a total of 5 sets.
WARM UPS:
- 50% x 5
- 65% x 3
WORKING SETS:
- 85% x 5
- 85% x 3
- 95% x AMAP (As Many As Possible)
Accessory: Complete 5 Rounds of the following
- Backward Sled Drags x 20 yards
- KB Swings x 20
- Drop Lunges x 10 each leg
- Toes to Bar x 20
8-18-12
DAILY WOD
It’s been a great week of training so lets finish up strong with some super charged testosterone driven training. After the workout join us for an outing at NCG Cinemas on Fischer Road at 2:45 to catch the movie “EXPENDABLES 221-15-9 reps for time of:
21-15-9 reps for time of:
clean, 115#/75# (full squat)
Handstand push-ups
Extra Credit: 5/3/1:
- Rope Climbs (w/20lb chain if you can)
- Muscle Ups
Remember if you’re interested meet us up at NCG Cinemas by 2:20 to catch the 2:45pm showing of EXPENDABLES 2!! You guys remember that I’ll take up a few extra seats….I need somewhere to prop my leg
Ladies you’re welcome to join in
8-17-12
DAILY WOD
Strength: Military Press using your 1RM from CF Total
Warm Up Sets: 40% x 5, 50% x 5
Work Sets:
- 80% x 3
- 75% x 3
- 80% x 3
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THEN: 7 Rounds Completed in Tabata Fashion. 20 seconds of work followed by 10 seconds of rest. We move from one exercise to the next resting ONLY 10 seconds until the full 7 rounds is completed.
- 20 Seconds DB Thruster
- 20 Seconds chin over bar hold
- 20 Seconds Weighted Plank
