Archive for October, 2011

Workout of the Day: Sunday 10-30-11

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Workout of the Day: Saturday 10-29-11

WOD 1: EMOM 8:00 (every minute on the minute for 8:00)

  • 15 double unders
  • 10 burpees

WOD 2: 3 rounds, 1:00 each round. For max reps.

  • Rowing (for calories)
  • Tire in/outs
  • Push Ups
  • Sit Ups
  • Squats
  • Rest

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Workout of the Day: Friday 10-28-11

WOD 1: Complete for time: (35:00 Max)

  • Run 1 mile
  • 21-15-9 reps for time of:

    • Left Arm Hang Snatch (53/35)
    • Right Arm Hang Snatch (53/35)
    • Pull Ups

  • Run 1 mile

Scaling groups: A: Run 1200m, KB (26/18) B: KB (35/26) C: Rx E: Carry a med ball on the runs

$$: 50 Tire Flips

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Workout of the Day: Thursday 10-27-11

WOD 1: 3 rounds for time of: (Max 20:00)

  • 18 Handstand Push Ups
  • 9 Muscle Ups (Sub = 2x band muscle ups or 2x ring dips + ring pulls)

WOD 2: AMRAP 10:00

  • Run 200m
  • 10 GHD Sit Ups (20 Ab Mat)

$$: 3:00 Squat Hold

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Workout of the Day: Wednesday 10-26-11

WOD 1: 10 rounds for time of: (Max 20:00)

  • 12 Overhead Squats (45/25)
  • 10 Burpees

Scaling groups: A: OHS PVC/PVC B: OHS 35/15 C: RX E: 65/35 (all use a barbell)

WOD 2: 8 x Run 200m (rest 1:00 between)

$$: Max plank on elbows

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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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