Rest on Friday

Then Saturday come join the Park WOD! :)

Thursday 1-28-10

For time:
20-16-10-6
DB Power Cleans
Pull Ups
Good Mornings DB Power Clean - Video

Coach has been slacking...

Four rounds for time:
1 lap on the elliptical
35-50 Squats*
*Pick a number between 35 and 50 and use it for all 4 sets. So:
50-50-50-50 or 45-45-45-45

Friday 1-22-10 WOD

3 rounds for time:

1 lap on elliptical
15 Thrusters (barbell - high elbows - barbell rests on shoulders - use hips to move the weight - head through at the top)
15 Knees to Chest

45#'s for Thrusters

WOD for Wednesday 1-20-10

Press
3-3-3-3
Rest 2-3min.
5 rounds for time:
12 Sumo Deadlift High Pull (45#)
12 Dips

Post loads for Press and time to comments.

Tuesday's WOD

AMRAP 15 minutes (9 rounds)
5 deadlifts (85#)
5 pullups
15 situps

Back on track

Traveling last week wreaked havoc with working out.  I was only able to get in 3 workouts during those 7 days.  Time to get back on track!  Did the Park WOD on Saturday and then watched football all day yesterday, so I needed a good workout today.  Looked up a WOD from Crossfit Bako and went with:

7 rounds for time (14:00)
7 knees to chest
7 burpees
7 Kettle Bell swings (30#)

Great workout and sweating like crazy right now

Travel WODs

Basic Workouts - No equipment necessary.

The only requirement is proper workout attire and sometimes a jump rope.

Make sure to warm up and scale accordingly.

1

100 Push-ups

100 Sit-ups

100 Squats

1 Round for Time

2

30 Push-ups

40 Sit-ups

50 Squats

3-5 Rounds for Time

3

5 Pushups

10 Situps

15 Squats

Max Rounds in 20 minutes

4

Lunges (each leg)

Handstand Push-ups

21-15-9 Rep Rounds for Time

5

Run 400 meters (or any sprint distance - 1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time

6

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time

7

Squats for time (pick a number between 100-500)

1 Round for Time

8

Burpees

Pushups

Situps

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9

5 Handstand push-ups

10 Pistols

Max Rounds in 20 minutes

10

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time

11

Double-Unders (jump rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time

12

Single unders

Pushups

50-40-30-20-10 Rep Rounds for Time

13

Burpees (50-150 - pick a number and go for it!)

1 Round for Time

14

Run 800 meters (Run about 5 mins)

50 Squats

50 Sit-ups

3 Rounds for Time

15

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time

16

Handstand Push-ups

Chair Dips

Push-Ups

21-15-9 Rep Rounds for Time

17

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

1 Round for Time

18

Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!

1 Round for Time

19

10 Turkish Get-ups (1 or 3 gallon jug of water)

20 Double-Unders

30 Walking Lunges

40 Push-ups

30 Squats

20 Leg lifts

10 Box Burpees

2 Rounds for Time

20

Run 400 meters

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

1 Round for Time

21

80-60-40-20

Air Squats

40-30-20-10

Situps

20-15-10-5

HSPU

22

50 Walking Lunges (each leg)

800 M run

50 Walking Lunges

23

10 Shuffle run (aka Suicide's) - 20-50 meters

10 Burpees

5 Rounds

24

50-35-15

Leg lifts

Pushups

Situps

25

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders

26

How many rounds in 20 minutes of

10 Bench dips

10 Box jumps

10 Lunges (each leg)

27

12 Rounds for time

10 Burpees

10 Leg lifts

28

Sprint 100 meters

Rest 1 minute

Repeat 10 times

29

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile

30

100 Single unders

50 Squats

5 rounds for time

On the road..

Hey Pop, no problem. Did you get a chance to hit all your WODs this week? If not, just move Thursday up to Wednesday...

Monday 1/4/10
For time:
21-15-9
Box Jumps* Step ups x 2 …. 42-30-18
Sumo Deadlift High Pulls 45-55 #'s
Kettlebell Swings (heavy - what you brought to the gym on xmas eve)

Tuesday 1/5/10

AMRAP 15min.

5 Deadlifts

10 Push Ups

15 Sit-Ups

Wednesday 1/6/10

Front Squat
5-5-5 reps
Rest 2-3min.
Then
8 rounds:
30 sec. Push Press
30 sec. Rest

Thursday and Friday - Rest.

Then let me know what equipment the gym in Orlando has and I'll work up WODs for you based on that. Also, if there's a park near the hotel or an open grass field, I have plenty of travel WODs :)

Let me know!!!

Thursday 1/7 - Wednesday 1/13

Steve, I'll be on the road leaving 6:40am on Thursday 1/7 and returing Wednesday 1/13 night. So I need to workout Monday, Tuesday and Wednesday, off on Thursday and Friday.  I fly again on Saturday from Kentucky to Orlando and hopefully the hotel in Orlando will have some decent equipment.  I then fly again on Tuesday and then fly home on Wednesday.

Happy Mondee!

WOD: For time:
21-15-9
Box Jumps* Step ups x 2 …. 42-30-18
Sumo Deadlift High Pulls 45-55 #'s
Kettlebell Swings (heavy - what you brought to the gym on xmas eve)