For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
2-4-6-8-10-12-14-16-18-20
Hand Release Push-ups
Monday, September 30, 2019
Sunday, September 29, 2019
Saturday, September 28, 2019
Friday, September 27, 2019
Saturday 190928
Team WorkoutTeams of 4
For time:
3000 Meter Row(switch every 375 Meters)
Then,
100 Power Snatches (95/65)
100 Squat Cleans (135/95)
100 Chest To Bar Pull-ups
Row is continuous. The reps of the other three exercises must be completed in order. Divide reps any way you want
For time:
3000 Meter Row(switch every 375 Meters)
Then,
100 Power Snatches (95/65)
100 Squat Cleans (135/95)
100 Chest To Bar Pull-ups
Row is continuous. The reps of the other three exercises must be completed in order. Divide reps any way you want
Thursday, September 26, 2019
Friday 190927
3 Rounds For Time
Air Bike 1,000 Meters
30 Russian Kettlebell Swings (55/35)
15 Ring Dips
Air Bike 1,000 Meters
30 Russian Kettlebell Swings (55/35)
15 Ring Dips
Wednesday, September 25, 2019
Thursday 190926
5 Rounds For Time
Row 20 Calories
15 DB Push Presses*
10 DB Step-ups (24/20)*
*Pick weight make it challenging
Row 20 Calories
15 DB Push Presses*
10 DB Step-ups (24/20)*
*Pick weight make it challenging
Tuesday, September 24, 2019
Monday, September 23, 2019
Tuesday 190924
Strength:
Dead-lift
7 x 3 reps
Increase weight on each set
Working sets and reps should start at 80% of 1 RM
Rest 3-5 minutes between sets
Dead-lift
7 x 3 reps
Increase weight on each set
Working sets and reps should start at 80% of 1 RM
Rest 3-5 minutes between sets
Sunday, September 22, 2019
Monday 190923
Run 200 Meters to start each round
15-12-9
Devils Press (50/35)(35/20)
30-24-18
Wall Balls (20/14)
9-6-3
Ring Muscle-ups
15-12-9
Devils Press (50/35)(35/20)
30-24-18
Wall Balls (20/14)
9-6-3
Ring Muscle-ups
Saturday, September 21, 2019
Friday, September 20, 2019
Saturday 190921
3 Person Team WOD
20 minute AMRAP
1. Row, 20 Calories (rabbit)
2. Max Rep Power Snatch (95/65)
3. Max Rep Hand Release Push-ups
20 minute AMRAP
1. Row, 20 Calories (rabbit)
2. Max Rep Power Snatch (95/65)
3. Max Rep Hand Release Push-ups
Thursday, September 19, 2019
Friday 190920
Three Rounds For Time
50 Double-unders
35 Wall Balls (20/14)
10 Hang Power Cleans (135/95)
50 Double-unders
35 Wall Balls (20/14)
10 Hang Power Cleans (135/95)
Wednesday, September 18, 2019
Thursday 190919
The 12:30p class is cancelled for today due to electric service disruption.
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p
Strength: Push Jerk
7 x 3 reps
Rest 3 minutes between sets
Working sets/reps should start around 80-85% of 1 RM
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p
Strength: Push Jerk
7 x 3 reps
Rest 3 minutes between sets
Working sets/reps should start around 80-85% of 1 RM
Tuesday, September 17, 2019
Wednesday 190918
The 12:30p class is cancelled for today and tomorrow due to electric service disruption.
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p
10,000 Meters Any Way You Want (kind of)
Combination of Row, Bike, Run.
* 40 minute time cap
*You MUST: Row at least 1,000 Meters
Air Bike at least 2,000 Meters
Run at least 800 Meters
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p
10,000 Meters Any Way You Want (kind of)
Combination of Row, Bike, Run.
* 40 minute time cap
*You MUST: Row at least 1,000 Meters
Air Bike at least 2,000 Meters
Run at least 800 Meters
Monday, September 16, 2019
Sunday, September 15, 2019
Monday 190916
Strength:
Back Squat
5 x 5 reps (increase weight 5-10lbs from 8/22)
WOD:
10 minute AMRAP
20 Double-unders
5 Burpee Box Jumps (24/20)
Back Squat
5 x 5 reps (increase weight 5-10lbs from 8/22)
WOD:
10 minute AMRAP
20 Double-unders
5 Burpee Box Jumps (24/20)
Saturday, September 14, 2019
Friday, September 13, 2019
Saturday 190914
Partner ‘Nate’
20 minute AMRAP:
Partner 1:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
Partner 2:
Max Distance Row
Score is number of rounds completed and distance rowed
20 minute AMRAP:
Partner 1:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
Partner 2:
Max Distance Row
Score is number of rounds completed and distance rowed
Thursday, September 12, 2019
Wednesday, September 11, 2019
Tuesday, September 10, 2019
Wednesday 190911
Strength:
20 minutes to work up to a heavy Power Clean
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Cleans (50/35)
5 Bar Muscle-ups
20 minutes to work up to a heavy Power Clean
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Cleans (50/35)
5 Bar Muscle-ups
Monday, September 9, 2019
Sunday, September 8, 2019
Monday 190909
Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Snatches (50/35)
5 Chest-to-bar Pull-ups
20 minutes to work up to a heavy Squat Snatch
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Snatches (50/35)
5 Chest-to-bar Pull-ups
Saturday, September 7, 2019
Friday, September 6, 2019
Saturday 190907
Loredo
6 Rounds For Time:
24 Air Squats
24 Push-ups
24 Walking Lunge Steps
Run 400 Meters
6 Rounds For Time:
24 Air Squats
24 Push-ups
24 Walking Lunge Steps
Run 400 Meters
Thursday, September 5, 2019
Wednesday, September 4, 2019
Thursday 190905
For Time:
Run 400 Meters
Then,
21-15-9 Rep Rounds
Air Bike, Calories
Dead-lift (225/155)
Pull-ups
Then,
Run 400 Meters
Run 400 Meters
Then,
21-15-9 Rep Rounds
Air Bike, Calories
Dead-lift (225/155)
Pull-ups
Then,
Run 400 Meters
Tuesday, September 3, 2019
Wednesday 190904
Strength:
20 minutes to establish a 1RM Front Squat
WOD:
Death By Front Squat & Shoulder Press
1st Minute perform 1 Front Squat and 1 Shoulder Press (95/65)
2nd Minute perform 2 Front Squats and 2 Shoulder Presses
3rd Minute perform 3 Front Squats and 3 Shoulder Presses
4th Minute perform 4 Front Squats and 4 Shoulder Presses
5th Minute perform 5 Front Squats and 5 Shoulder Presses
Continue adding 1 Rep to each lift for as long as possible
20 minutes to establish a 1RM Front Squat
WOD:
Death By Front Squat & Shoulder Press
1st Minute perform 1 Front Squat and 1 Shoulder Press (95/65)
2nd Minute perform 2 Front Squats and 2 Shoulder Presses
3rd Minute perform 3 Front Squats and 3 Shoulder Presses
4th Minute perform 4 Front Squats and 4 Shoulder Presses
5th Minute perform 5 Front Squats and 5 Shoulder Presses
Continue adding 1 Rep to each lift for as long as possible
Monday, September 2, 2019
Tuesday 190903
For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (155/105)
Box Jumps (24/20)
Dumbbell Hang Power Cleans (50/35)
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (155/105)
Box Jumps (24/20)
Dumbbell Hang Power Cleans (50/35)
Sunday, September 1, 2019
Monday 190902
WOD 1:
15 Minute AMRAP
12 Burpees
9 Thrusters (95/65)
6 Bar Muscle-ups
WOD 2:
12 minutes:
45 seconds Handstand Hold
Rest 15 seconds
45 seconds Ring Support Hold
Rest 15 seconds
45 seconds Straight Arm Hang on Pull-up Bar
Rest 15 Seconds
15 Minute AMRAP
12 Burpees
9 Thrusters (95/65)
6 Bar Muscle-ups
WOD 2:
12 minutes:
45 seconds Handstand Hold
Rest 15 seconds
45 seconds Ring Support Hold
Rest 15 seconds
45 seconds Straight Arm Hang on Pull-up Bar
Rest 15 Seconds
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