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WEDNESDAY, NOVEMBER 26, 2014

Posts Tagged ‘Elizabeth’

Workout of the Day: Monday 7-30-2012

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

 

WOD 2: 4 Rounds For Time: (Max 20:00)

  • Run 200m
  • 50 Double Unders (4:1 singles)
  • 8 Handstand Push Ups

Scaling Groups: A: 3 rounds B/C: Rx





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Workout of the Day: Wednesday 5-16-2012

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

Scaling Groups: A: 65/35 B: 95/65 C: Rx

WOD 2: Sled Sprints, oh yeah!

  • Each person does 8 sled sprints between the speed bumps (135/45)

$$: 50 Pistols



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Workout of the Day: Monday 1-23-2012

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

 

WOD 2: AMRAP 15:00

  • Run 200m
  • 15 Pull Ups
  • 8 Handstand Push Ups

 

$$: 30 GHD Sit Ups





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Workout of the Day: Friday 8-26-11

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

WOD 2: 3 rounds for time of: (Max 20:00)

  • 21 Burpees
  • 21 Kettlebell Swings (70/53)
  • Run 800m

Scaling: A: 15 of each, KB (35/18), B: 18 of each, KB (53/35)

$$: 02:00 Plank Hold





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Workout of the Day: Friday 7-22-11

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

Scaling groups: A: 65/35, B: 95/65 C: Rx

WOD 2: For time complete:

  • 200m run
  • 75 Overhead lunges (45/35)
  • 60 Toes to bar
  • 100 supermans
  • 200m run

Scaling groups: A: 50 lunges, 30 TTB. B: 75 Lunges, 45 TTB. C: Rx

 





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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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