Posted on 27 April 2009
Good morning Monday! I know Mondays suck… but like anything you get what you put in. That’s my attitude at 5:45 this morning when my little girl decided to sing all 3 letters she knows out loud A,E and Ohhhhhhhhhhhh. So I rolled with it. Got up! Showered. Made my 4 block zone breakfast of a bagel/cream cheese. 20 almonds, 2 pieces of cheese, 3 egg whites/1 whole and a Vente Americano. Got to the gym early and programmed this amazing WOD. We had 8 students at 8am and this is what we did:
1000 Meter Row
Med Ball Thrusters 50X/Bench Dips 25X
Med Ball Thrusters 30X/Bench Dips 25X
Med Ball Thrusters 10X/Bench Dips 25X
Going up in # each set
Run 400 Meters
Barbell Thrusters 25,20,15,10,5,5
Going up in # each set
3X Max rep dips
Posted on 25 April 2009
I love Saturday’s! Why? Because my weekend starts @ noon. I’ve worked my tail off all week and Saturday morning class has the most energy of any other day of the week. Especially when everyone shows up. This morning they did! 22 students between the 8 and 9am class. A few new-bees, a few CrossFitter’s from other local gyms and a drop in from Chi town visiting for his “30th” Bday. The 8am all levels started with 5 min of jump rope as many reps as possible and 9am Lev 1 ran a mile for time. Coach Bryon designed this mornings wod… As many rounds as possible in 20 minutes of
15X
Sumo Dead Lift High Pull
Air Squat
Push up
Box Jump
Posted on 22 April 2009
Box Burpee: Jump up on a box or ledge and then jump back into a push up. Jump back to squat position (burpee) and jump up as high as you can and clap.
3 Rounds for time of:
25x Push Ups
5x Box Burpees
25x Sit Ups
5x Box Burpees
25X Air Squats
5x Box Burpees
Posted on 22 April 2009
5 minutes of “The Bear”
http://www.youtube.com/watch?v=0WOP9J7QPwI&feature=related
Followed by:
50x Squat Toss
50x Ball Slams
25x Ab Wheels
50x Push Up Looks
25x Weighted Step Ups
3x 60 Second Ring Holds (hold, knees up, L-hold)
Posted on 17 April 2009
200 jump ropes in a row or start over
10 sumo deadlift high pulls max weight
10 box jumps max height
As many rounds as possible in 20 minutes
Posted on 17 April 2009
100 jumping pull ups
90 air squats
80 sit ups
70 wall balls #10 #14
60 superman
50 K.B swings
40 push ups
30 thrusters #35 #45
20 burpees
10 pull ups
For time:
Posted on 13 April 2009
Tonight for our 6pm class Coach Luke put our Level II athletes through a kick butt workout. The main focus was the Kipping Pull Up. For those who have not mastered the Kip, we scaled it to a jumping Kipping pull-up, still just as exhausting as the Kip. Doug, Chris, Hamid, Coach Tiffany and Coach Erica were those who were put to the test.
Warm-up
100 Push Ups
25 Bosu Squats
30 Second Bosu Squat Hold
Work
As many rounds as possible in 20 minutes of:
10 Kipping Pull Ups
10 KB Swings (max #)
10 Burpees
Doug, Chris and Hamid completed 7 full rounds. Coach Tiffany coming in with a winning 9 rounds!!! And finally Coach Erica completing 6 rounds with full Kipping Pull Ups. Good Work Team CFS!!! Now go buy some new skin.
Posted on 11 April 2009
“1000″
100 Push ups
100 Sit ups
100 Overhead squat
100 Pull up
100 Push press
100 Wall ball
100 Kettle bell swing
100 Jumping pull up
100 Double unders
100 Dips
For time:
Intensity = Results
Posted on 11 April 2009
1 mile run
50 burpees
50 squats
50 jumping jacks
25 super jumping jacks
25 hand stands
25 mountain climbers
50 sit ups
1 mile run
5 min squat hold. 3X
If you are are on your way to Germany aboard a C-130 and then fying into Africa doing all your wod’s in the middle of the safari substitute 1 mile run with running in place for 10 minutes.
Jade I wod date Nov 14, 2008 SSgt Jade A. McLeod, USAF
Posted on 09 April 2009
Alright all you Concept II Rower’s out there. This ones for you. Designed by are very own Steph Neckes who is a Coxswian for “The Tempe Town Lake Rowing”
500 meter row @ 30 strokes per minute
1000 meter row @ 26 spm
500 meter row @ 32-34 spm
For time:
