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--Management
Monday, June 20, 2011
WOD Tuesday June 21, 2011
6 handstand pushups (or 30 second handstand hold)
9 ring dips
12 kb swings (55/35)
15 box jumps (24/20)
AMRAP in 18 mins
Try for partial range of motion on the HSPU rather than handstand holds -- even if the range of motion is only a couple of inches. Use abmats to shorten the distance to the floor.
To get an RX, you must finish the round you are working on when time expires. Those additional reps do not count toward your score.
9 ring dips
12 kb swings (55/35)
15 box jumps (24/20)
AMRAP in 18 mins
Try for partial range of motion on the HSPU rather than handstand holds -- even if the range of motion is only a couple of inches. Use abmats to shorten the distance to the floor.
To get an RX, you must finish the round you are working on when time expires. Those additional reps do not count toward your score.
Sunday, June 19, 2011
Thursday, June 16, 2011
WOD Friday June 17th 2011
As many REPS as possible in 15 minutes
KB Swings 1 point
Box Jump 2 point
Wallball 3 point
Thruster 5 point
You can do as many reps of each exercise as you want. If you want to do KB swings for 15 minutes then go ahead. But I encourage you to do a few reps of each exercise.
KB Swings 1 point
Box Jump 2 point
Wallball 3 point
Thruster 5 point
You can do as many reps of each exercise as you want. If you want to do KB swings for 15 minutes then go ahead. But I encourage you to do a few reps of each exercise.
Wednesday, June 15, 2011
WOD Thursday June 16th 2011
Split Jerks
1-1-1-1-1
- start slow and work on technique, then work up to a 1 rep max
1-1-1-1-1
- start slow and work on technique, then work up to a 1 rep max
Tuesday, June 14, 2011
WOD Wednesday June 15th 2011
Row 500 Meters
25 Pushups
Run 400 Meters
25 Situps with Medicane Ball
3 Rounds
25 Pushups
Run 400 Meters
25 Situps with Medicane Ball
3 Rounds
Monday, June 13, 2011
Sunday, June 12, 2011
WOD Monday June 13th 2011
75 reps of Overhead Squats
- every minute you must stop and do 5 Burpees
#1 95/65
#2 75/45
- every minute you must stop and do 5 Burpees
#1 95/65
#2 75/45
Friday, June 10, 2011
WOD Friday June 10th 2011
"CrossFit Total"
1 Rep Max Press
1 Rep Max Squat
1 Rep Max Deadlift
Your CrossFit total will be your max on these 3 lifts added together. Most of you have come in and done Max lifts in a workout. But now we are having you max out on 3 different lifts in one hour. So dont spend to much time on one lift.
Also the Press is a strict press. There should be no bend in the knees when pressing the weight overhead.
When you are reaching your max squat I want you to have spotters. We want people to be safe. You should not be dumping the weight unless you absolutely have to.
Good luck
1 Rep Max Press
1 Rep Max Squat
1 Rep Max Deadlift
Your CrossFit total will be your max on these 3 lifts added together. Most of you have come in and done Max lifts in a workout. But now we are having you max out on 3 different lifts in one hour. So dont spend to much time on one lift.
Also the Press is a strict press. There should be no bend in the knees when pressing the weight overhead.
When you are reaching your max squat I want you to have spotters. We want people to be safe. You should not be dumping the weight unless you absolutely have to.
Good luck
Wednesday, June 8, 2011
WOD Thursday June 9th 2011
60 Bicycle Crunches (total)
40 Parallet Jumps (total)
1 Minute Plank
20 Wallball
20 Situps
4 Rounds
40 Parallet Jumps (total)
1 Minute Plank
20 Wallball
20 Situps
4 Rounds
Tuesday, June 7, 2011
Monday, June 6, 2011
WOD Tuesday June 7th 2011
"Hoover Ball Training"
All wod's will take place at Sioux Park Running Track
All wod's will take place at Sioux Park Running Track
WOD Monday June 6th 2011
100 Double Unders
90 Squats
80 KB Swings
70 situps
60 second rest
500 Meter row
40 Box Jumps
30 Burpees
20 Knees to elbows
- 1 round for time
90 Squats
80 KB Swings
70 situps
60 second rest
500 Meter row
40 Box Jumps
30 Burpees
20 Knees to elbows
- 1 round for time
Friday, June 3, 2011
WOD Friday June 3rd 2011
15 KB Swings
10 Wallballs
10 Rounds
-must also complete (2) 500 meter rows sometime during the wod,
10 Wallballs
10 Rounds
-must also complete (2) 500 meter rows sometime during the wod,
Wednesday, June 1, 2011
WOD Wednesday June 1st 2011
A.M.R.A.P in 15 Minutes
2 Push Press, 4 Box Jump, 6 Lunges
4 Push Press, 6 Box Jump, 8 Lunges
continue adding 2 reps each round until time expires
2 Push Press, 4 Box Jump, 6 Lunges
4 Push Press, 6 Box Jump, 8 Lunges
continue adding 2 reps each round until time expires
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