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WEDNESDAY, SEPTEMBER 17, 2014

Posts Tagged ‘Kelly’

Workout of the Day: Saturday 9-29-2012

8:00 WOD: “Kelly” 5 rounds for time:

  • Run 400 meters
  • 30 box jumps, 24 inch box (24/20″)
  • 30 Wall ball shots, 20 pound ball (20/15)

 

9:00/10:00 Free WOD’s: 5 rounds for time: (Max = 30:00)

  • Run 400 meters
  • 30 Sit Ups
  • 30 Med Ball Thrusters (20/15)

 





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Workout of the Day: Wednesday 7-25-2012

WOD 1: “Kelly” Five rounds for time of:

  • Run 400 meters
  • 30 Box jumps (24/20)
  • 30 Wall ball shots (20/15)

Scaling groups: A: 3 rounds, B: 4 rounds, C: Rx

 

WOD 2: Overhead Squat Practice (50 reps, record weights)





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Workout of the Day: Friday 5-18-2012

WOD 1: “Kelly” 5 rounds for time:

  • Run 400m
  • 30 Box Jumps (24″/20″)
  • 30 Wall Ball Shots (20/15)

Scaling Groups: A: 3 rounds, B: 4 rounds C: Rx

WOD 2: Tabata Pull Ups (10 rounds), record total reps.





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Workout of the Day: Monday 8-15-11

WOD 1: “Kelly” 5 rounds for time of:

  • Run 400m
  • 30 Box Jumps (24/20)
  • 30 Wall Ball (20/15)

Scaling groups:

A: 3 rounds, 20 each. B: 4 rounds 25 each. C: Rx

$$: 30 Dead hang pull ups, add weight if possible, record total weight.

** Note: no records today…um, someone forgot to take a picture of the board before it was erased :) **



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Workout of the Day: Monday 7-25-11

WOD 1: “Kelly” 5 rounds for time of:

  • 400m Run
  • 30 Box Jumps (24/18)
  • 30 Wall Ball Shots (20/15 @ 10′)

Scaling groups, A: 3 rounds, B: 4 rounds, C: 5 rounds. Scale box height and ball weight as needed. This is a long WOD but it’s all we are doing today so push yourself and try to step up to full 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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