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Archive for February, 2012

WOD Crushers on 2-16-2012




Workout of the Day: Sunday 2-19-2012

WOD 1: Max Back Squat

WOD 2: 3 rounds for time: (Max 25:00)

  • Run 800 meters
  • 20 Pull Ups
  • 20 Push Ups

WOD 2 Advanced: Five rounds for time of: (max 30:00

  • Run 800 meters
  • 9 Muscle-ups (or 12 banded)





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Workout of the Day: Saturday 2-18-2012

WOD 1: AMRAP 15:00

  • Run 200m
  • 20 Lunges

 

WOD 2: Complete for time:

  • 300 double unders (or 1,000 single unders)
  • stop every 30 seconds and do 3 squats

 

 





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Workout of the Day: Friday 2-17-2012

WOD 1: 10 rounds for max total reps:

  • 30 seconds, max 75% BW Bench Press
  • 30 seconds rest

Notes: BW = Bodyweight on the bar, we will scale as needed.

 

WOD 2: 2 rounds, complete for time and reps:

  • Row 1,000m, rest 1 minute.
  • Max unbroken kettlebell snatch (53/35)

Kettlebell Scaling: A: 26/18 B: 35/26 C: Rx

 

$$: Max Burpees in 2:00 (jump on plate)

 





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Workout of the Day: Thursday 2-16-2012


WOD 1: 10 rounds for max total reps:

  • 30 seconds, max 75% BW Power Cleans
  • 30 seconds rest

Notes: BW = Bodyweight on the bar, we will scale as needed.

 

WOD 2: AMRAP 12:00

  • 12 Sit Ups
  • 12 Push Ups
  • 12 Squats
  • 12 Lunges

WOD 2 Advanced: AMRAP 12:00

  • 12 GHD Sit Ups (or TTB)
  • 12 Ring Push Ups
  • 12 Squats ((Kettlebell – 35/26)
  • 12 Overhead Lunges (Kettlebell – 35/26)

 

$$: Bear Crawl D&B x 5

 





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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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