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WEDNESDAY, OCTOBER 22, 2014

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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WOD Guidelines (workout of the day)

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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