Warm-up:
500m row
15 wall balls
15 KB Swings
2 rounds
WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round)
Time: 9:36 rx
Also did a few other WOD's after doing this WOD
WOD:
4 rounds:
1 Hand Stand Push up (on Paralletes with a 45 and 35 bumper plate on top of each other)
2 Muscle Ups
4 Ring Dips (at the top of the 2nd muscle up)
8 Toes to Rings
Time: 4:30
10 KB swings (2 pood)
25 yard Farmers Walk with KB in rack position of right arm
10 KB swings (2 pood)
25 yard Farmers Walk with KB in rack position of left arm
4 rounds- rest 45 seconds in between rounds
Times:1:45/1:40/2:00/1:45
Strict Press: 5x3
95/115/125/135/145
Deadlift: 3x3 (1st at 70% max, 2nd at 80%, and 3rd at 90%)
280/320/360
ABS:
50 GHD situps
100 Russian twist with 20 Pound Med ball
50 AB mat situps
Felt good today so I decided to knock out a few more WODS.
Tuesday, October 26, 2010
Sunday, October 24, 2010
Sunday Oct. 24, 2010
I uploaded some videos from the Level I Cert that SAS took! Great job guys! Thanks for allowing me to post the vids SAS!
Saturday Oct. 23, 2010
Warm-Up
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds
WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP
KING CROSSFIT LEVE 1 CERTIFICATION
Congrats to KINGS for hostng another LEVEL I Certification! This time around, we have David Thai, Jen Morris, and Tiffany Messmer going for their Level I Certification! Good luck to you guys! Represent!!
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds
WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP
KING CROSSFIT LEVE 1 CERTIFICATION
Congrats to KINGS for hostng another LEVEL I Certification! This time around, we have David Thai, Jen Morris, and Tiffany Messmer going for their Level I Certification! Good luck to you guys! Represent!!
Friday Oct. 11, 2010
Warm-up:
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill
WOD:
“Tabata Something"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest where the intervals are pull-ups, push-ups, sit-ups, air squats and finally, and double-unders. One minute rest between exercises
Also completed my "Birthday Burpees" with a twist to them. Instead of doing my age x 2, i just did muscle up burpees 24 times.
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill
WOD:
“Tabata Something"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest where the intervals are pull-ups, push-ups, sit-ups, air squats and finally, and double-unders. One minute rest between exercises
Also completed my "Birthday Burpees" with a twist to them. Instead of doing my age x 2, i just did muscle up burpees 24 times.
Thursday, October 21, 2010
Thursday Oct. 21, 2010
Warm Up
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups
WOD
Front Squat 3-3-3-3-3
Finisher
Team Row
Wasnt able to make it to the box, but was able to Front Squat at work on Lunch Break.
135/155/175/195/210
Also completed the "Hero" WOD named "Brenton" named after SPD officer that was killed on duty.
http://www.odmp.org/officer/20104-officer-timothy-q.-brenton
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Just went all out hard for this one, no time.
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups
WOD
Front Squat 3-3-3-3-3
Finisher
Team Row
Wasnt able to make it to the box, but was able to Front Squat at work on Lunch Break.
135/155/175/195/210
Also completed the "Hero" WOD named "Brenton" named after SPD officer that was killed on duty.
http://www.odmp.org/officer/20104-officer-timothy-q.-brenton
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Just went all out hard for this one, no time.
Wednesday Oct.20, 2010
Wednesday
Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.
WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time
Time: 14:10
Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.
WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time
Time: 14:10
Tuesday, October 19, 2010
Tuesday Oct 19, 2010
Warm-up:
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups
WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds
Instead of 53 pounds for the KB Swings, I used the 2 pod, 70 pound KB since we were only going Russian Style Swing. Also, I substituted 30 inch box jumps instead of the 24 inch boxes.
Total max Box Jumps: 131
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups
WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds
Instead of 53 pounds for the KB Swings, I used the 2 pod, 70 pound KB since we were only going Russian Style Swing. Also, I substituted 30 inch box jumps instead of the 24 inch boxes.
Total max Box Jumps: 131
Monday, October 18, 2010
Monday Oct. 18, 2010
WELCOME BACK!
Sorry Ive been gone for so long! I took a week off from working out, just letting my body recover from the beating that it takes daily from WODs!! Then to top it off, I got sick and ended up being forced to take another week off! But Im back now and feel great!
Saturday, we did the WOD GRACE, in support of Boobs for Barbell! Snoridge Crossfit joined us and they kicked ass! Thanks Snoridge for joining us that day! Mike Foote put together the event and did an AMAZING JOB! Thanks Mikey!
Sat WOD:
-30 clean and jerks (135/95)
Time: 2:40
Monday WOD: (Courtesy of KINGS)
Warm Up:
800m run -or- 800m row
WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.
Sorry Ive been gone for so long! I took a week off from working out, just letting my body recover from the beating that it takes daily from WODs!! Then to top it off, I got sick and ended up being forced to take another week off! But Im back now and feel great!
Saturday, we did the WOD GRACE, in support of Boobs for Barbell! Snoridge Crossfit joined us and they kicked ass! Thanks Snoridge for joining us that day! Mike Foote put together the event and did an AMAZING JOB! Thanks Mikey!
Sat WOD:
-30 clean and jerks (135/95)
Time: 2:40
Monday WOD: (Courtesy of KINGS)
Warm Up:
800m run -or- 800m row
WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.
Friday, October 1, 2010
Friday Oct. 1, 2010
Friday
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the four sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the four sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
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