Workout of the Day
Thursday, July 31st 2008
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare To
Wednesday, July 30th 2008
Row 2k
Rest
Max Pullups
Rest
500m Row
Rest
30 GHD Situps
30 Back Extensions
Rest
500m Row
Tuesday, July 29th 2008
“Jeremy”
21-15-9
Overhead Squats (95/65)
Burpees
Monday, July 28th 2008
“Murphy”
Run 1 mile
100 Pullups
200 Puhups
300 Squats
Run 1 mile
(Pullups, Pushups, and Squats can be split up as needed)
Sunday, July 27th 2008
Rest Day (you deserve it)
Saturday, July 26th 2008
In Teams – 4 Rounds of:
350m Row
30 Air Squats
25 KB Swings
20 DB Thrusters
15 Medicine Ball Cleans
10 Burpees
Friday, July 25th 2008
7 Rounds of:
10 SDHP (95/65)
10 Ring Dips
Thursday, July 24th 2008
“Jackie”
1000m Row
50 Thursters (45lbs.)
30 Pullups
Compare To
Wednesday, July 23rd 2008
5 rounds of
10 Deadlifts (225/155)
12 Knee 2 Elbows
15 Burpees
Tuesday, July 22nd 2008
21-15-9
Overhead Squats (95/65)
Pullups
Monday, July 21st 2008
Tabata Row (Damper 4)
Tabata Squats
Tabata Row (Damper 7)
Tabata Pushups
Tabata Row (Damper 10)
Tabata Dips
Tabata Row (Damper 5)
Tabata Burpess
Tabata Row (Damper 1)
(This is going to be a great WOD to learn more about the damper settings)
Sunday, July 20th 2008
100 air squats
100 Pushups
Saturday, July 19th 2008
“Partner Hysterics”
(Expect running and lots of fun exercises!)
Friday, July 18th 2008
“Grace”
30 reps of Clean and Jerk (135/95)
(weight is scalable, just has to be ground to overhead)
Thursday, July 17th 2008
4 Rounds for Time of:
400m Run
50 air squats
(400m run is one lap in lot around the dumpster, you can sub 500m rows for run if need be)
Wednesday, July 16th 2008
25 Walking Lunges
20 Pullups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knee 2 Elbows
30 KB swings (2 pood)
30 Situps
20 Hand Squat Cleans (35# DBs)
25 Back Extensions
30 Wall Ball (20)
3 rope ascents
(everything is scalable)
Tuesday, July 15th 2008
5 rounds of:
5 Deadlifts (275/185)
10 Burpees
(Weight is scalable)
Monday, July 14th 2008
“Fran”
Compare To
Sunday, July 13th 2008
Take your dog for a nice long walk.
or
150 Burpees
Saturday, July 12th 2008
the dice game
(in teams)
2 – Wall Ball
3 – Thrusters
4 – KB swings
5 – Medicine Ball Cleans
6 – Squats
7 – Burpees
8 – Pullups
9 – Lunges
10 – Situps
11 – Double Unders
12 – Knee to elbows
Friday, July 11th 2008
The Bear Complex
5 Rounds
7 reps per round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(Note bar can not touch the ground during a set. Post loads used for each round.)
Thursday, July 10th 2008
Back Squat: 5-3-3-2-1
then:
7 Rounds of:
7 – Wall Ball
7 – Medicine Ball Cleans
7 – Box Jumps
Wednesday, July 9th, 2008
Run 200m (lap around the island)
15 Pullups
Run 200m
15 Burpees
Run 200m
15 DB Squat Cleans (25% BW)
Run 200m
15 KB swings (70/55)
Run 200m
15 ring dips
Run 200m
15 DB thrusters (25% BW)
Tuesday, July 8th 2008
“Cindy” or “Mary”
Cindy – 20 minutes of: 5 pullups, 10 pushups, 15 squats
Mary – 20 minutes of: 5 HSPU, 10 Pistols, 15 Pullups
Monday, July 7th 2008
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
(weight is scalable, women = 75lbs.)
Sunday, July 6th 2008
5k Run
Saturday, July 5th 2008
Filthy 50s
Friday, July 4th 2008
Rest or go for a hike
Thursday, July 3rd, 2008
CrossFit Total (CFT)
Wednesday, July 2nd, 2008
“Jack Bauer”
21/3, 18/6, 15/9, 12/12, 9/15, 6/18, 3/21
SDHP 70/55 KB
KB Swing 70/55 KB
(scale KB as needed)
Tuesday, July 1st 2008
45 Double Unders
45 Squat Cleans – 135/95
45 Ring Dips
45 Double Unders
(sub tuck jumps for double unders, scale squat clean weight as needed)
Monday, June 30, 2008
20 minutes as many overhead squats as possible
with a partner; one runs 200m while the other does max reps OHS
