Tuesday 09.07.10
By ryan | Monday, September 6, 2010
Reminder to register for FGB5. We need more people on the Sunnyvale team! You can register here or contact Captain Paul for more info.
WOD
Overhead Squat
3-3-3-3-3
Then,
AMRAP in 12 minutes:
5 DB ManMakers *
15 sit ups
*For ManMakers, do a push up on your dumbells, perform a DB row with the right arm, perform a row with the left arm, jump to to a squat clean holding the DB’s (heels down!), then perform a thruster. Thats 1 rep.
Topics: WOD | No Comments »
Monday 09.06.10
By ryan | Sunday, September 5, 2010
Happy Labor Day!
WOD
“Nicole”
AMRAP in 20 minutes:
Run 400m
Max rep pull ups (any style)
Post max number of pull ups. Sub push ups if you don’t have access to a pull up bar or get creative.
Topics: WOD | No Comments »
Friday 09.03.10
By Martin | Thursday, September 2, 2010
4 Rounds for time of:
3 Power cleans (135#/95#)
3 Rounds of Cindy
5 pull-up
10 push-ups
15 squats
Post time to comments
Strength Focus
Squat 3×5 (try to add weight one more time!)
Hand Stand Push ups 3×5
Thanks to all that participated in this strength cycle! Starting next week we will return to regular WODs. Keep up the focus and intensity. See you next cycle!
Topics: WOD | 2 Comments »
Thursday 09.02.10
By Martin | Thursday, September 2, 2010
3 Rounds for time:
Row 500 meters
21 Kettlebell swing
15 Box jumps
9 Pull-ups
Post time to comments.
Topics: WOD | No Comments »
Wednesday 09.01.10
By Martin | Tuesday, August 31, 2010
Snatch
Work up to a heavy single.
Then, using 80% of the heavy single complete
5 rounds for time:
3 Power snatch
3 Overhead squats
3 Snatch balance
3 Sots press
Post weight and time to comments.
Strength Focus
Deadlift 1×5 (add 5-10#)
Bench Press 3×5 (add 1-5 pounds if you haven’t stalled)
Conditioning:
Complete the following for time:
row 300m
30 double unders
30 push ups
row 200m
20 double unders
20 push ups
row 100m
10 double unders
10 push ups
Topics: WOD | 2 Comments »
Tuesday 08.31.10
By Martin | Monday, August 30, 2010
Complete 7 rounds of the sequence:
3 Dead lifts
3 Power cleans
3 Front Squats
3 Squat cleans
3 Split jerk
Increase weight each round.
Rest as needed between rounds.
Do not drop the barbell once you start a round.
Do not rest with barbell on the floor, all movements are touch and go.
Once you pick up the barbell your hands stay on the barbell until the round is finished.
Topics: WOD | 1 Comment »
Monday 08.30.10
By Martin | Sunday, August 29, 2010
Fight Gone Bad
3 Rounds of:
20# Wall ball shots 10′ mark
75# Sumo dead lift high pull
20″ Box jump
75# Push press
Row for calories
Rest
Complete as many repetions as possible in one minute at each station.
Count total reps as score.
Strength Focus
This is the last week of the cycle! Keep focusing and go hard these last workouts!
Back Squat 3×5 (add 5#)
Press 3×5 (add 1-5#)
3 sets for max reps Hanging Leg Raises (Strict, no swing. Straight arm and leg is the goal)
Topics: WOD | 6 Comments »
Friday 08.27.10
By Narine | Thursday, August 26, 2010
Back Squat 5 x 3
WOD:
12-10-8
KBS (24kg/32kg)
pull ups
Front Squat 5×3 (add 5#)
Conditioning:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 10 rounds
*Penalty is 1 burpee pull up for every 5 meters under 3000m for men/2500m for women
*Set rower for 1 minute work/ 1 minute rest. NO COASTING
Topics: WOD | 2 Comments »
Thursday 08.26.10
By Narine | Wednesday, August 25, 2010
WOD: For Time
800m Run or Row
15 Dead Lifts @ BW (body weight)
15 Burpees
15 Knees to Elbows or Toes to Bar
600m Run or row
12 DL
12 Burpees
12 K2E or T2B
400m Run or Row
9 DL
9 Burpees
9 K2E or T2B
Topics: WOD | 2 Comments »
Wednesday 08.25.10
By Narine | Tuesday, August 24, 2010
This workout is NOT timed.
5 rounds of:
5 Overhead Squats ( increase weight each round and get all 5 OHS without bringing the bar down)
10 Ring push ups
2 rope climbs
focus on going as heavy as you can with the OHS and rest as much as you need between rounds
but no rest between exercises.
Strength Focus
Power Clean 5×3 (add 5# to your last clean workout)
Bench Press 3×5 (add 2-5)
Conditioning:
Perform 3 rounds, not for time, of the following circuit:
1. Skin the Cat x 3-5 reps
2. Ring Row x 8-12 reps
3. Glute Ham Raise x 8-10 reps
4. Handstand hold x max time
Topics: WOD | 3 Comments »
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