Blog Archives

WOD Thurs 7/31/14

7/31/2014

Strength: Back Squats

WOD:
400 m Run
30 Clean & Jerk 135/95#

WOD Wed 7/30/14

7/30/2014

Strength: Death by Pull ups

WOD: "Fight Gone Bad!"
Three rounds of:
Wall-ball 20/16 (Reps)
SDHP 75/45 (Reps)
Box Jumps 24/20 (Reps)
Push-press 75/45 (Reps)
Row (Calories)

***Compare to 5/1/14; 1/30/14; 11/21/13; 8/29/13; 11/29/12

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.[1]

Tues WOD 7/29/14

7/29/2014

Strength/ Skill: Shoulder to OH

WOD: 5 Rounds
10 Deadlift 225/155#
15 Lateral Bar Burpees

WOD Mon 7/28/14

7/28/2014

WOD: For Time:
200 m Run
10 Push ups
20 Air Squats
30 Sit ups
200 m Run w/ 25/15#
10 Push ups
20 Air Squats
30 Sit ups
200 m Run w/ 35/25#
10 Push ups
20 Air Squats
30 Sit ups
200 m Run w/ 45/35#
10 Push ups
20 Air Squats
30 Sit ups

WOD Fri 7/25/14

7/25/2014

Chipper Friday
300 m Run
20 Burpees
30 Pull ups
40 Box Jumps 24/16#
50 Wall Balls 20/16#
40 Box Dips
30 Deadlifts 135/95#
20 Double Unders
300 m Run

WOD Thur 7/24/14

7/24/2014

TABATA ABS:
Plank Hold
Hollow Hold

Ese's B-Day WOD
9 min AMRAP
7 HSPU
24 MB Twist
14 Back Squats
-2 min rest-
9 min AMRAP
7 HSPU
24 MB Twist
14 Back Squats

WOD Wednesday 7/23/14

7/23/2014

ENDURANCE WOD:
3 Rounds
1 Min MAX KBS #53/35
1 Min MAX Burpees
1 Min MAX Sit-Ups
1 Min Rest

Strength WOD:
5 Snatches EMOM 5 Min
-1 Min Rest-
4 Snatches EMOM 4 Min
-1 Min Rest-
3 Snatches EMOM 3 Min

** Weight Increase Each Round **

WOD Tuesday 7/22/14

7/22/2014

ENDURANCE:
5 Min MAX Double Unders

WOD:
400 M Run
3 Rounds
10 Push Press #95/65
10 Front Squats
10 Floor Wipers
400 M Run
3 Rounds
10 Push Press
10 Front Squats
10 Floor Wipers
400 M Run

WOD Monday 7/21/14

7/21/2014

STRENGTH:
Back Squats

WOD:
21 SDHP #95/65
9 Hang Cleans #95/65
15 SDHP
15 Hang Cleans
9 SDHP
21 Hang Cleans

** Every 3 Min 10 Hand Release Push Ups **

Sat WOD 7/19/14

7/19/2014

Get your weekend started right!!

Doors open at 9 am, WOD starts at 9:30 am!!

WOD Fri 7/18/14

7/18/2014

Strength: Back Squats

WOD: 20 min AMRAP
15 Toes to Bar
15 Push ups
15 KB Swings 53/35#

WOD Thursday 7/17/14

7/17/2014

WOD:
300 M Run
30 Deadlifts #225/155
300 M Run
30 Hang Cleans #135/95
300 M Run
30 Shoulder to OH #115/75
300 M Run

WOD Wed 7/16/14

7/16/2014

ENDURANCE: Shuttle Sprints

WOD: 21 - 15 - 9
Curtis P's 95/65#
Burpees

WOD Tues 7/14/14

7/14/2014

Strength: 100 Sit-ups, TABATA style

WOD: Ladder
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Wall Balls 20/16
Box Jumps 24/20'
KB SDHP 53/35#

***Compare to 1/24/14

WOD Mon 7/14/14

7/14/2014

We are in our new location starting Monday morning!
1116 1st Street E. Right next door to the Humble Family Skate center.

WOD: 'Cindy'
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

**Compare to 3/18/14; 2/5/14; 5/13/13; 11/14/12; 9/19/12

WOD 7/11/14

7/10/2014

WOD:
4 Rounds
400 m Run
10 Tire Flips
20 OH Lunges 25/15#
30 Trucker Squats 25/15#

WOD Thurs 7/10/14

7/10/2014

Strength: Deadlift

WOD: 4 Rounds
15 Thrusters 95/65#
20 V-ups

WOD Wed 7/9/14

7/9/2014

Strength: Push Press

WOD: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Power Clean 135/95#
Renegade Rows 35/25#
Box Dips

WOD Tuesday 7/8/14

7/7/2014

WOD:
"GHOST"
6 Rounds
1 Min Max Calorie Row
1 Min Max Burpees
1 Min Max Double Unders
1 Min Rest

Post WOD:
" Goat Work "

WOD Mon 7/7/14

7/7/2014

Strength: Hang Cleans

WOD: 15 min AMRAP
200 m Run
15 Back Squats115/75#
10 Box Jumps 24/20