- 200m run every 1.5 minutes
Post times to comments.
Monday, August 31, 2009
Sunday, August 30, 2009
Saturday, August 29, 2009
Friday, August 28, 2009
METCON
For time:
- Sprint 200m
- 50 Knees to Elbows
- Sprint 200m
- 40 Knees to Elbows
- Sprint 200m
- 30 Knees to Elbows
- Sprint 200m
- 20 Knees to Elbows
- Sprint 200m
- 10 Knees to Elbows
Post times to comments.
METCON
For time:
- Sprint 200m
- 50 Knees to Elbows
- Sprint 200m
- 40 Knees to Elbows
- Sprint 200m
- 30 Knees to Elbows
- Sprint 200m
- 20 Knees to Elbows
- Sprint 200m
- 10 Knees to Elbows
Post times to comments.
Thursday, August 27, 2009
Wednesday, August 26, 2009
METCON
For time:
- KB High Pull, 50 reps R
- KB High Pull, 50 reps L
- 400m Run
- MB Clean, 21 reps
- 1000m Row
- MB Clean, 21 reps
- 400m Run
- KB High Pull, 50 reps L
- KB High Pull, 50 reps R
Post times to comments.
METCON
For time:
- KB High Pull, 50 reps R
- KB High Pull, 50 reps L
- 400m Run
- MB Clean, 21 reps
- 1000m Row
- MB Clean, 21 reps
- 400m Run
- KB High Pull, 50 reps L
- KB High Pull, 50 reps R
Post times to comments.
Tuesday, August 25, 2009
Monday, August 24, 2009
"TOSH"
C2: 3x( 250m+500m+700m)
Rest the exact time it takes you to do each interval in each set. EX. 250m row in 1:15, rest 1:15, then 500m row, rest 500m time, row 700m, rest 700m time, row 250m, etc.
Post times to comments.
"TOSH"
C2: 3x( 250m+500m+700m)
Rest the exact time it takes you to do each interval in each set. EX. 250m row in 1:15, rest 1:15, then 500m row, rest 500m time, row 700m, rest 700m time, row 250m, etc.
Post times to comments.
Saturday, August 22, 2009
METCON
For time:
- Walking Lunges, 100m
- 21 Pullups
- 21 Situps
- Walking Lunges, 100m
- 18 Pullups
- 18 Situps
- Walking Lunges, 100m
- 15 Pullups
- 15 Situps
- Walking Lunges, 100m
- 12 Pullups
- 12 Situps
- Walking Lunges, 100m
- 9 Pullups
- 9 Situps
- Walking Lunges, 100m
- 6 Pullups
- 6 Situps
Post times to comments.
METCON
For time:
- Walking Lunges, 100m
- 21 Pullups
- 21 Situps
- Walking Lunges, 100m
- 18 Pullups
- 18 Situps
- Walking Lunges, 100m
- 15 Pullups
- 15 Situps
- Walking Lunges, 100m
- 12 Pullups
- 12 Situps
- Walking Lunges, 100m
- 9 Pullups
- 9 Situps
- Walking Lunges, 100m
- 6 Pullups
- 6 Situps
Post times to comments.
Thursday, August 20, 2009
Wednesday, August 19, 2009
AUGUST PAINSTORM WOD #2
For time:
- Barbell Cleans, 15 reps (155#)
- Toe to Bars, 30 reps
- Box Jumps, 30 reps (24" box)
- Muscle Ups, 15 reps
- Push Press, 30 reps (40# dumbbells)
- Double Unders, 30 reps
- Thrusters, 15 reps (155#)
- Pullups, 30 reps
- Burpees, 30 reps
- Overhead Walking Lunge, 100m (45# plate)
Post times to comments.
AUGUST PAINSTORM WOD #2
For time:
- Barbell Cleans, 15 reps (155#)
- Toe to Bars, 30 reps
- Box Jumps, 30 reps (24" box)
- Muscle Ups, 15 reps
- Push Press, 30 reps (40# dumbbells)
- Double Unders, 30 reps
- Thrusters, 15 reps (155#)
- Pullups, 30 reps
- Burpees, 30 reps
- Overhead Walking Lunge, 100m (45# plate)
Post times to comments.
Tuesday, August 18, 2009
Monday, August 17, 2009
"DEATH BY PULLUPS"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
"DEATH BY PULLUPS"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Thursday, August 13, 2009
Wednesday, August 12, 2009
Tuesday, August 11, 2009
LIFTING & ROWING
BACK SQUATS 5-5-5-3-3-3 reps
----------------------------------------------
ROW 2000m
Post loads and times to comments.
LIFTING & ROWING
BACK SQUATS 5-5-5-3-3-3 reps
----------------------------------------------
ROW 2000m
Post loads and times to comments.
Monday, August 10, 2009
LIGHTWEIGHT FGB
In this workout you move from each of five stations after a minute and rest 30 seconds between exercises. This is a seven minute round from which a one minute break is allowed before repeating 3 rounds. The stations are:
- Wall-ball: 12-16 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 25-45 pounds (Reps)
- Box Jump: 16-20" box (Reps)
- Push-press: 45 pounds (Reps)
- Row: calories (Calories)
The clock stops for 30 seconds between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
LIGHTWEIGHT FGB
In this workout you move from each of five stations after a minute and rest 30 seconds between exercises. This is a seven minute round from which a one minute break is allowed before repeating 3 rounds. The stations are:
- Wall-ball: 12-16 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 25-45 pounds (Reps)
- Box Jump: 16-20" box (Reps)
- Push-press: 45 pounds (Reps)
- Row: calories (Calories)
The clock stops for 30 seconds between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Sunday, August 9, 2009
Saturday, August 8, 2009
Friday, August 7, 2009
Thursday, August 6, 2009
Wednesday, August 5, 2009
OLYPMIC WEIGHTLIFTING & ROW
CLEAN 5-5-5-3-3-3 reps
--------------------------------------------------
2000m Row
Post loads and time to comments.
OLYPMIC WEIGHTLIFTING & ROW
CLEAN 5-5-5-3-3-3 reps
--------------------------------------------------
2000m Row
Post loads and time to comments.
Tuesday, August 4, 2009
Monday, August 3, 2009
WOD on the Denton Square
3 rounds for time:
- Run to corner, 10 burpees
- Run to corner, 20 situps
- Run to corner, 10 burpees
- Run to corner, 20 situps
Post times to comments.
WOD on the Denton Square
3 rounds for time:
- Run to corner, 10 burpees
- Run to corner, 20 situps
- Run to corner, 10 burpees
- Run to corner, 20 situps
Post times to comments.
Subscribe to:
Posts (Atom)
