Fri. 8-1-08 "FIGHT GONE BAD"

Fri. 8-1-08 W.O.D. “FIGHT GONE BAD”

Warm Up: 2 Rounds 60 Sec./Exercise

Pole Shoulder Stretches, Band Rows, Squats, Push Ups

 

W.O.D.: “FIGHT GONE BAD”

Complete One min. per station then move to the next without breaking. Complete all five exercises then take a one min. break. Repeat 3 rounds.

 

Box Jumps or Step Ups

KB Push Press

Row for Calories

Wall Ball Shots

KB Sumo Deadlift High Pull

Wed. 7-30-08 W.O.D.

Wed. 7-30-08 W.O.D.:

Warm Up: 2 Rounds 60 sec./Exercise

Shoulder Stretches, Hyperextensions, Jumping Jack Squats

 

W.O.D.: 3 Rounds for Time (Two Teams Compete)

40 MB Front Squats (Men 20lb., Women 10lb.)

30 KB Swings (Men 40-50lb., Women 20-30lb)

2 Rope Climbs

20 GHD Sit Ups with 8lb. MB Tosses

10 Burpees

New CrossFit Shirts Are In !!!

Hey Crossfitters,

New CrossFit shirts are in. Get yours NOW!

Click on shirts to view more colors and other related items.

!

Tues. 7-29-08 W.O.D.

Tue.  7-29-08 W.O.D.:

 

1 Lap around Bldg.

40 Sit Ups

30 Overhead Ball Slams

20 Knees to Elbows

10 MedBall Push Ups

 

2 Laps around Bldg.

 

10 MedBall Push Ups

20 Knees to Elbows

30 Overhead Slams

40 Sit Ups

 

3 Laps Around Bldg.

Mon. 7-28-08 W.O.D.

Mon. 7-28-08 W.O.D.:

Warm Up: 2 Rounds 60 sec./exercise

Shoulder Stretches, Squats, Mountain Climbers, Band Rows

W.O.D.: 5 Rounds

100 m. Row

30 Thrusters BB (men 65-95, Women 35-65) Newbies use KB

100 yrd. Sprint

30 Pull Ups

Big D lifts 410 lbs.

Darian Barnett preparing for his Aug. 16th, 2008 Powerlifting Competition.

7-27-2008

Darian Barnett Age 14   Body Weight 194 lbs. 

Deadlifting 410 lbs. 

(216 lbs. over his body weight)

Saturday 7-26-08 Boot Camp

Sat. 7-26-08 BOOT CAMP:
20 sec. of work, 20 sec. of rest, 20 sec. of Work
Per min. for 4 min. each Station

Boot Camp:
1. Plate Pinch Grip Carry 50 ft.
2. KB Overhead Carry One Arm(Left Arm Down, Right Arm Back) 50 ft.
3. Forward Lunge to Reverse Lunge
4. Wall Ball Shots
5. Burpees
6a. Partner Band Rows 2 min. Rowing
6b. Partner Band Chest Presses 2 min. Pressing
(Both exercises are done as one station at station 6a, 6b)

Fri. 7-25-08 W.O.D.:

Fri. 7-25-08 W.O.D.:
Warm Up: 2 Rounds (60 sec./exercise)
Pole Squats on Back, Pole Lunges on Back, Pole Lateral Lunges on Back, Pole Deadlift Upright Rows, Pole Shoulder Press

W.O.D.: Complete 1 exercise before moving to the next
Rest 1-2 Min. Between Sets
10, 8, 6, 4, 2 Squats (Heavy)
10, 8, 6, 4, 2 KB or DB Push Press (Heavy)
10, 8, 6, 4, 2 KB or DB SDLHP

Wed. 7-23-08 W.O.D.:

Wed. 7-23-08 W.O.D.:
Warm Up: 3 Rounds 60 sec./exercise
Ab Crunches, MB Trunk Rotations, Lying Leg Raises, Planks, Overhead MB Slams, MB Chest Passes

W.O.D.: 30 min. AMRAP
2 Laps Around Bldg
Row 50 Calories
Sand Bag or KB Carry Up/Down Stairs

Tues. 7-22-08 W.O.D.:

Tues. 7-22-08 W.O.D.:
Warm Up: 3 Rounds
60 sec. Shoulder Stretches, 3 min. Stair Runs, 60 sec. Band Rows

W.O.D.: (5 Rounds for Best time)
10 Pull-Ups or 1 Rope Climb + 20 Push Ups + 30 Squats (10-20 lb. MB)

Mon. 7-21-08 W.O.D:

Mon. 7-21-08 W.O.D.:
Warm-Up: 2 Rounds (60 sec./exercise)
Jumping Jacks, Squats, MB Toe Taps, Push Ups, Band Rows, MB Slams

W.O.D.: 3 Rounds (increase weight each round)
KB Swings x 15 each arm KB Clean to Squat to Press x 10 each armKB Windmills x 20 each side

Sat. 7-19-08 BOOT CAMP: "Fight Gone Bad"

Sat. 7-19-08 BOOT CAMP:

“FIGHT GONE BAD”

Men on one team, women on another team. One person per exercise station. Each person will have a spotter/counter. First group to perform exercises must complete 1 min./exercise then move to the next exercise. Once all 5 exercises are complete they will have a 1 min. rest period then perform all five exercises again in the same order for two more rounds. After three rounds have been completed the spotter/counter will switch places and follow the pattern for three rounds. Add up all reps/calories completed for the 3 rounds and this is the persons Total Score for “FIGHT GONE BAD”.

Row for calories
Wall Ball Shots (as many as possible)
SDLHP (as many as possible)
Tire Jumps (as many as possible)
Push Press (as many as possible)

Fri. 7-18-08 W.O.D.:

Fri. 7-18-08 W.O.D.:

Warm up: 2 Rounds 60 sec./exercise
Push Ups, Band Pulls, B.W. Squats, Lat. Lunge Stretches, Jumping Jack Squats

W.O.D.: Start with the Bench Press then move immediately to the Deadlift. Rest 1-2 min. then repeat next set of repetitions. Continue this pattern until you’ve reached your 1 rep max for each exercise.

Bench Press: 10, 8, 6, 4, 2, 1
Deadlift: 10, 8, 6, 4, 2, 1

We. 7-16-8 W.O.D.:

Wed. 7-16-08: W.O.D.:
1 lap around bldg.
Row 60 sec. (As many calories as possible)
20 Alt. Leg/Arm Pikes each side
30 Medball Seated Trunk Rotations



2 laps around bldg.
Row 90 sec. (As many calories as possible)
20 KB Windmills each side
30 Hyperextensions



3 laps around bldg.
Row 120 sec. (As many calories as possible)
20 Alt. Leg/Arm Pikes each side
30 Medball Seated Trunk Rotations
20 KB Windmills each side
30 Hyperextensions

If he can do it so can you!

Tues. 7-15-08 W.O.D.:

Tues. 7-15-08 W.O.D.:

Warm Up: 2 Rounds 60 sec./exercise
Push Ups, Band Rows, Jumping Jacks, B.W. Squats

W.O.D.:
10 Weighted Squats + 10 Weighted Lunges each leg
10 KB Push Presses + 10 KB Hang High Pulls
8 Weighted Squats + 8 Weighted Lunges each leg
8 KB Push Presses + 8 KB Hang High Pulls
6 Weighted Squats + 6 Weighted Lunges each leg
6 KB Push Presses + 6 KB Hang High Pulls
4 Weighted Squats + 4 Weighted Lunges each leg
4 KB Push Presses + 4 KB Hang High Pulls
2 Weighted Squats + 2 Weighted Lunges each leg
2 KB Push Presses + 2 KB Hang High Pulls

Mon. 7-14-08 W.O.D.:

Mon. 7-14-08 W.O.D.:
Warm Up: 2 Rounds 60 sec./exercise
Pole Stretches, B.W. Squats, Jumping Jack Squats, Push Ups

W.O.D.: 3 Rounds in 30 min.

20 Med Ball Slams
20 Wall Ball Shots
20 KTE’s
20 Sit Ups
100 yrd. Sprint

Sat. 7-12-08 Boot Camp

Sat. 7-11-08: Boot Camp
3 Groups: (30 sec. / exercise with 20 sec. transition between exercises)
Complete 4 Rounds per Group-2 Left side and 2 Right Side

Single Arm Squat and Shoulder Press (20-30 lb Kettlebell)
Single Arm Deadlift High Pull (20-30lb. Kettlebell)
Lateral Box Hops (small aerobics boxes)
Push Ups
Wall Squats (L-Sit Against Wall)
1-Lap Around Bldg.

Deadlift High Pull

Fri. 7-10-08 W.O.D.

Fri. 7-10-08: W.O.D.: Spartan 300

Warm Up: 2 Rounds

10 Bar Only Overhead Squats + 10 Bar Only Shoulder Presses + 10 Bar Only Upright Rows + 5 Bar Only Overhead Lunges each leg

Complete: Advanced 4 Rounds, Beginner – Intermediate 2 Rounds:
5 BB Thrusters (Men 65-135 lb., Women 45-95lb)
10 Burpees
15 Wall Ball Shots
20 Burpees
25 KB SDL High Pulls

Total: 300 Reps Total
BB Thrusters=20
Burpees=120
Wall Ball Shots=60
KB SDL High Pulls=100

BB Thrusters

Wed. 7-9-08 W.O.D.

Wed. 7-9-08: W.O.D.:

60 sec. Mountain Climbers + 10 KB Windmills each side

Run to Buckets & Back + Row 500m.

60 sec. Mountain Climbers + 10 KB Windmills each side

2-Laps Around Bldg. + Row 300 m.

60 sec. Mountain Climbers + 10 KB Windmills each side

1-Lap around Bldg. + Row 100 m.

KB Windmills

Tues. 7-8-08 W.O.D.

Tues. 7-8-08: (TEAM WORK)

(3)-3 min. rounds of: Pulls-Ups (85lb) Most pulls wins (each team member has 20 sec. to do as many pull ups as they can, then the next team member goes. Most pull ups wins.)

(3)-3 min. rounds of: Push Ups (each team member has 20 sec. to do as many push ups as they can, then the next team member goes. Most push ups wins.)

(3)-3 min. rounds of: Squats holding 10-20lb. MB (each team member has 20 sec. to do as many squats as they can, then the next team member goes. Most squats wins)

Mon. 7-7-08 W.O.D.

Mon. 7-7-08: W.O.D.

Warm-Up:
30 Mountain Climbers
30 KTE or lying leg raises
30 Alt. Leg/Arm Pikes
60 sec. Lateral Planks on Forearm

(Complete 3 rounds)
10 Single Arm KB Swings (each arm)
10 KB Push Presses (men 50-70lb, women 20-40lb)
10 Body Rows on Rings or Pull Ups on Bar
10 KB Plank Rows (each arm) Balance 1-Arm on MB

Plank Rows

Sat. 6-21-08 Boot Camp

Sat. 7-5-08 Boot Camp:

Complete 4 Rounds: 60 Sec. / Exercise (rest 20 sec. between rounds)
Station #1: Overhead Plate Carry (50 ft. down and back)
Station #2: KB 1-arm Deadlift High Pulls each (2 rounds right arm, 2 rounds left arm)
Station #3: Burpees
Station #4: Wall Ball Shots
Station #5: MB Trunk Rotations Seated

Fri. 7-4-08 W.O.D.

Fri. 7-3-08: (Squat 10, 8, 6, 4, 2 Heavy)

(Complete 4 rounds)
20 BB Thrusters (men 75lb., women 55lb)
3 Rope Climbs
30 MB Overhead Slams

Rope Climb


HAPPY 4TH OF JULY

Remember those that help to keep us FREE & SAFE

Wed. 7-2-08 W.O.D.

Wed 7-2-08: (Shoulder Press 10, 8, 6, 4, 2 Heavy)

(Complete 2 rounds in 25 min.)

50 Push Ups
50 Pull Ups
50 MB Wall Chest Passes
50 KB SDL High Pulls (men 60-70lb., women 30-50lb)

SDL=Sumo Deadlift High Pull