Workout of the Day
Conditioning
*In teams of 2*
6 Rounds:
10 Wall Climbs
10 Sprawl Balls
20 Thrusters
10 KB Swings
20 Ring Push Ups
Category Archives: WODs
Basic everyday WODs.
Friday, November 9, 2012
Workout of the Day
Conditioning
4 Rounds:
5 Handstand Pushups
10 Knees to Elbows
15 Push Ups
20 Wall Balls
Thursday, November 8, 2012
Gabe doing Health Lifts and Casey just hanging out smiling, not really doing much.
Workout of the Day
Strength
Deadlift 2-2-2-2-2
Conditioning
8 minute AMRAP:
4 Deadlift (55% of your 2 Rep Max)
8 Box Jump Overs (24 / 20 in)
16 Kettlebell swing high pulls (2 / 1.5 pood) Demo video
When a goal matters enough to a person, that person will find a way to accomplish what at first seemed impossible.
~Nido Qubein
Wednesday, November 7, 2012
Workout of the Day
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds of:
Overhead Squats (115 / 75)
Burpees
Pull-ups (chest to bar if possible)
It is not the strongest (of species) that survive, nor the most intelligent, but the ones most responsive to change.
~C. Darrow
Ashley doing work!
Tuesday, November 6, 2012
Skill
Forward roll, inverted burpees
Strength/Conditioning
“DT”
5 rounds for time:
12 Deadlifts (155 / 105 lbs)
9 Hang Power Cleans (155 / 105 lbs)
6 Power Jerks (155 / 105 lbs)
“You don’t have to be great to get started, but you do have to get started to be great”
Monday, November 5, 2012
Strength
High Bar Back Squat 5-5-5-5-5
Conditioning
10 Minutes to:
Run 800 m for time
then, with the remainder of your time, AMRAP of
20 Abmat sit ups
12 Hand release push-ups
“Our health always seems much more valuable after we lose it.”
Friday, November 2, 2012
Workout of the Day
Strength
EMOM for 12 minutes do 1 power snatch and 1 hang snatch (full squat)
Conditioning
8 min AMRAP of:
8 Pull-ups (chest to bar if possible)
8 Box jumps (24 / 20 in)
If you’ll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives.
~Vince Lombardi
Thursday, November 1, 2012
Workout of the Day
Conditioning
4 rounds for time of:
30 Kettlebell Swings (1.5 / 1 pood)
16 Thrusters (95 / 65 lbs)
24 Overhead walking lunges w plate (45 / 35 lbs)
***3 min rest between rounds
Knowing is not enough; we must apply. Wishing is not enough; we must do. ~Johann Von Goethe
***Beginning Monday, November 5, we will no longer have a 9:00 – 10:00 AM class. Instead, it’ll be 10:00 – 11:00 AM.
Wednesday, October 31, 2012
Strength
EMOM for 12 min 1 power clean then 1 hang squat clean (increase weight every 3 min)
Conditioning
2 rounds for time of:
31 Burpees
31 Sit ups
31 Kettlebell high pulls (1.5 / 1 Pood)
It isn’t sufficient just to want – you’ve got to ask yourself what you are going to do to get the things you want. ~Richard D. Rosen
Tuesday, October 30, 2012
Mobility:
Shoulders
Strength:
Push Press 3-2-2-2-1-1-1-1
Conditioning:
8 min AMRAP of
5 Push presses @ 50% of 1RM
7 Toes to bar
9 Box jumps (24 / 20 in)
“There are no mistakes in life, just lessons.”