2-28-2014 Friday Workout

The CrossFit Games are on!! 

Open workout 14.1:

10 min AMRAP

30 Double Unders
15 Power Snatches (75/55)

2-26-2014 Wednesday Workout

Time to lift!!!

Warm up: 10 min Punching Drills

WOD: 21-15-9

Deadlifts (135 lbs)
Push Ups

Just for Fun: 100 Sit Ups

2-24-2014 Monday Workout

Sometimes it doesn't have to be fun to be fun!! :-)

Warm up:

Inchworm across the floor, run back, bear crawl across the floor, run back. X 5

WOD: 10-1, 1-10 For Time

Wallballs
Goblet Squats
OH Walking Lunges

Start with 10 of each exercise, then 9, 8, 7 and so on until back at 10 again.

Just for Fun: 100 Leg Lifts

2-21-2014 Friday Workout

Have a great Friday!!

Warm up: Run 400 meters

Skill Work: Power Cleans and Squat Cleans

WOD: "Helen" - 3 Rounds for Time

Run 400 m
21 OH KB swings
12 Pull Ups

2-19-2014 Wednesday Workout

Warm up: Run 400 m

WOD:
Rounds 1 and 3:
(1 min rest between rounds)

Burpees x 30 sec
Jumping Jack's x 30 sec
Split Jumps x 30 sec
Burpees x 30 sec
Jumping Jack's x 30 sec
Squats x 30 sec

Rounds 2 and 4:

Burpees x 30 sec
Jumping Jack's x 30 sec
Split Jumps x 30 sec
Burpees x 30 sec
Jumping Jack's x 30 sec
Push ups x 30 sec

Just for Fun:

50 Sit ups
20 Rollouts
50 Supermans
50 Chinnies

2-17-2014 Monday Workout

Happy Monday!!!

Warm up: Run 400 meters x 2

WOD: Cindy XXX (20 min AMRAP)

10 pull ups
20 push ups
30 squats
15 pull ups
30 push ups
45 squats
20 pull ups
40 push ups
60 squats
25 pull ups
50 push ups
75 squats
30 pull ups
60 push ups
90 squats

2-14-2014 Friday Workout

Great day to get some running in!!

Warm up: 1/2 mile run

WOD: 15 minute AMRAP

25 Russian KB swings
25 Sit ups
25 Push ups
Run 200 meters

Just for Fun: Tabata Squats

2-12-2014 Wednesday Workout

Warm up: Run 5 minutes

Skill: Push Presses / Power Snatches

WOD: 10 min AMRAP

30 Double Unders (or 90 Singles)
15 Power Snatches

Just for Fun: 100 Sit ups

2-10-2014 Monday Workout

Warm up: 5 minutes of jump rope practice

WOD: Deck of Doom!!

Hearts = Burpees
Diamonds = Sit ups
Clubs = Jumping Jacks
Spades = Squats

Joker 1 = 20 Push ups
Joker 2 = 20 Burpees

Each suit is assigned an exercise. Do as many reps of the exercise as the number on the card. Continue until all cards are gone. Have fun!! :-)

2-7-2014 Friday Workout

Kickboxing!!

7 rounds (3 minutes each) of Bas Rutten Kickboxing

Just for Fun: 100 Sit ups

2-5-2014 Wednesday Workout

Warm up: Run 200 m, Oiling the joints

WOD: 20 min AMRAP

Person A: Run 400 m
Person B: OH KB swings
Person C: Push ups
Person D: Squats
Person E: Sit ups
Person F: Rest

Person A starts with a run while persons B-F (or how many are participating) do their exercises until person A is back. Then person B goes for a run, B-F move to the next exercise and continue until person B is back and so on until time runs out.

2-3-2014 Monday Workout

Time for a benchmark WOD - "Cindy"!! Note your time to see your progress.

Warm up: 50 Jump Ropes, 10 Burpees x 3

Skill: Practice Kipping Pull Ups

WOD: Cindy (20 min AMRAP)

5 Pull ups
10 Push ups
15 Squats

Just for Fun: 100 V-Ups