Friday 02.03.12
By ryan | Friday, February 3, 2012
WOD
Complete the following for time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (35/50)
60 Sit-ups
70 Burpees
Topics: WOD | 1 Comment »
Thursday 02.02.12
By ryan | Thursday, February 2, 2012
WOD
1) Practice pull ups and Muscle ups. Perform 3 rested sets of maximum reps.
2) Complete 20-16-12-10 reps for time of:
Kettlebell snatch (35/50)
Push up
V-up
*For kb snatch, perform half of the reps with left hand and half with the right arm.
Topics: WOD | No Comments »
Wednesday 02.01.12
By ryan | Wednesday, February 1, 2012
WOD
1) 4 sets of Back Squat 3 reps + 5 Box Jumps
-Upon completion of you set of squats, move immediately to the box jumps.
-Go as high as you can for the box jumps
-Rest between sets.
2) Complete as many rounds as possible in 12 minutes of:
6 Pull ups
9 Ring Dips
12 Walking lunges with plate overhead (25/45)
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Tuesday 01.31.12
By ryan | Tuesday, January 31, 2012
We are sad to say goodbye to Luke today. Thanks for everything and best of luck in Idaho!
WOD
“Kalsu”
On the minute:
Complete 5 burpees and then perform max rep thrusters on the minute.
The goal is to complete 100 total thrusters.
There is a 30 minute time cap on this workout!
Rx’d: 135# men/ 93# women
Scale A: 115# men/ 73# women
Scale B: 95# men/ 53# women
Continue scaling as needed.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters, or number of thrusters completed in the time cap of 30 minutes
Topics: WOD | 3 Comments »
Monday 01.30.11
By ryan | Sunday, January 29, 2012
Warm January afternoons at Castle Rock.
WOD
1) Cleans 3-3-3-3-3
2) Complete for time:
1000m row
-rest 2min-
30-20-10 reps of:
Double under
Sit up
KB swing
*You may row or do the triplet first. Your choice.
Topics: WOD | 1 Comment »
Saturday 01.28.12
By Narine | Friday, January 27, 2012
WOD #2 From 2011 Open Sectionals
AMRAP 15 minutes
9 Deadlifts 100#/155#
12 Push ups (w hand release)
15 Box Jumps 20″/24″
please watch the video or read the full instructions for all the rules.
I will be at the gym at 12:30 on Saturday for anyone who wants to do this WOD.
Topics: Uncategorized | 2 Comments »
Friday 01.27.12
By Martin | Thursday, January 26, 2012
Can’t beleive it finally snowed
1) Work on hip and shoulder mobility
2) 7 Rounds
Max calorie output in 10 pulls on the rower (set damper on rower to 10)
3 Clean and Jerks
Rest as needed between rounds.
Start with a light barbell, increase weight each round.
Topics: WOD | No Comments »
Thursday 01.26.12
By Martin | Thursday, January 26, 2012
1) Overhead squat
3-3-3
1) Amrap in 10 minutes
10 kettlebelll swings (35#/50#)
10 Ab Mat sit ups
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Wednesday 01.25.12
By Martin | Tuesday, January 24, 2012
For time
3 Rounds of Cindy (1 round of Cindy=5 pull ups, 10 push ups, 15 squats)
40 meters bear crawl
3 Rounds of Cindy
30 Kettlebell swings
3 Rounds of Cindy
Row 250 meters
Post time to comments.
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Tuesday 01.24.12
By Martin | Monday, January 23, 2012
Tabata Press
8 Rounds of:
20 seconds work/10 seconds rest
45#/65#
REST 5-10 minutes
Tabata Deadlifts
8 Rounds of:
20 seconds work/10 seconds rest
95#/135#
Posts loads and total reps for each to comments
Topics: WOD | No Comments »
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