Sunday-July 1, 2012

warm up

20 minutes self warm up

3 rounds

15 reps Power Cleans (135#, 95#)

     20 reps Wall Balls (20lbs, 15lbs)

     *1 minute rest

POST TIME TO COMMENTS

Saturday-June 30, 2012

warm up


4 x 100m run


40 squats


30 sit ups


20 pass throughs


2 minute squat hold (2x)

Pause snatch (choose weight)

10 Rounds

3 lifts every – :90 seconds

then... 

WOD

5 Rounds

For time

10 Pull-ups

10 Burpees


POST LOAD AND TIME TO COMMENTS 

Thursday-June 28, 2012

warm  up

3 x 200m run

then...

8 knee jumps

8 snatch balance

3x

WOD

For 20 Minutes:

Every Odd Minute: 1 Squat Clean to 2 Front Squats(135lbs/95lbs)

Every Even Minute: 5 Box Jumps (24″/20″)

POST ROUNDS MADE TO COMMENTS

Wednesday-June 27, 2012

warm up

450m run

then...

10 pass throughs

20 squats

30 box jumps

20 squats

10 pass throughs

WOD

Complete the following for time:

5 muscle-ups

3 rounds of 21 wallballs/21 toes to bar

5 muscle-ups

POST TIME TO COMMENTS

warm up

4 x 200m run

then...

8 knee jumps

8 pass throughs

2 strict pull ups

3x

AMRAP 20

21 Foot handstand walk

10 Alternating single leg squats (10 each leg)

8 Chest To Bar Pull-ups

POST ROUNDS TO COMMENTS

Sunday-June 24, 2012

warm up

self warm up

WOD

10 rounds

15  HR Push-ups

Sprint 100 yards

Rest 60 seconds

For time

POST TIME TO COMMENTS

Saturday-June 23, 2012

warm-up

450m run

then...

"Cindy"

3 rounds 

then...

glute stretch

1 min each side

WOD

50 Hand to hand swings 53/35

40 Goblet squats

30 Hand release push-ups

40 Hand to hand swings

30 Goblet squats

20 Hand release push-ups

30 Hand to hand swings

20 Goblet Squats

10 Hand release push-ups

For time

POST TIME TO COMMENTS

Thursday-June 21, 2012

warm up

450m run

then...

10 back extensions

10 sit ups

3x

*warm up to weight

" Loco"

5 Rounds For Time:

10 Deadlifts (245lbs/165lbs)

30 Double Unders

POST TIME TO COMMENTS

Wednesday-June 20, 2012

warm up

10 squats

7 sit ups

4 push ups

3x

then...

4 x 200m sprints

WOD

Every minute on the minute for 20 minutes

2 squat cleans

3 burpees

*athletes choose weight

*100m penalty for uncompleted rounds

POST LOAD TO COMMENTS

Tuesday-June 19, 2012

warm up

450m run

then...

45 wallballs

then...

3 x 100m sprints

WOD

As many rounds as possible in 12 minutes

15 taters (53lbs/35lbs)

12 Burpees

POST ROUNDS TO COMMENTS

Sunday-June 17, 2012

warm up

450m

then..

4 x 100m sprints

warm up to weight

WOD

10 rounds

1- squat clean & jerk (155lbs/105lbs)

1- round of “Cindy”

POST TIME TO COMMENTS

Saturday-June 16, 2012

warm up

mix and match

8x

-100m run

-100m row

*it will be 8 total not 8 of each

AMRAP 8

5 Squat Clean Thrusters (135/95)

10 Chest to Bar Pull ups

3 minutes rest

then...

AMRAP 8

8 Toes to bar

8 Push-ups

POST TOTAL ROUNDS TO COMMENTS

Thursday-June 14, 2012

warm up

-10 walking lunges

-5 knee jumps

3x

AMRAP 10 min

8 Burpees

10 Wall Ball

12 Swings (53/35)

POST ROUNDS TO COMMENTS

FGB Northwest

Whats up FGB.  I have been working in some workouts while I have been out and about exploring the city.  Sorry, this is a long post, hope everyone is doing well.

The gym on my floor is limited as far as Crossfit standards but rather convenient.

On Friday I did two:
WOD #1:
Every minute on the minute 20 double unders for a total of 15 minutes.
I also included a 10 burpee penalty for every round which I missed my number.  I missed twice.

WOD #2:
6 DB Power Snatch @ 50lbs Every minute on the minute for 15 minutes.
 Same penalty.  Missed no rounds.

Saturday: rest including drinking some beer at Safeco field, Dodger vs. Mairners

Sunday: rest/regret beer consumption

Monday: 3 min max effort followed by 1 min rest
push ups 70
15 lbs kb swing (that is the only weight I have) 107
Situps 94
Squats 115

total: 386

Tuesday:  I just did this work out and I dedicate it to Jack.  Its called 'Burpees hate Wallwalks.'  There was no blood, but I kinda wish there was, because it would have just made sense.

WOD #1:

10, 9, 8... 1 wall walks
1,   2, 3... 10 db power cleans 50 lbs
5,   5, 5... 5 burpees
each round has 16 movements for 10 rounds.

37:03. terrible.

Wednesday-June 13, 2012

warm up

-250m row

then...

-8 x 50m sprints

-walk to start is rest

7 min AMRAP:

3 hang squat cleans (155lbs/105lbs)

10 bar facing burpees

POST ROUNDS TO COMMENTS

Tuesday-June 12, 2012

warm up


5 x 100m run (50%-75%)


then...


-4 broad jumps


-10 rotating squats


3x

"BROKEN FORCE"

AMRAP 2 . 5 minutes

-EMOM 4 burpees

-thrusters (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees

-sumo deadlift high pull (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees

-push jerk (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees

-OHS (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees

-front squats (95lbs/65lbs)

POST REPS TO COMMENTS

Sunday-June 10, 2012

warm-up

450m run

then...

10 jump squats

5 plyo push ups

3 toes to bar

3x

WOD

20 minute AMRAP

Odd minutes- 3 power cleans (185lbs/135lbs)

Even minutes- 7 KBS (53lbs/35lbs)

POST TIME TO COMMENTS

Saturday-June 9, 2012

-TO DONATE GO TO THIS LINK 

http://hope.crossfit.com/donate 

-CHOOSE DONATE TO ATHLETE

-ATHLETE NAME IS JACK CAMBRA JR.

warm up


-450m run


then...


-2 strict pull ups


-5 push ups


-7 jump squats


3x

"HOPE"

Three rounds of:

Burpees

75 pound Power snatch

Box jump, 24" box

75 pound Thruster

Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move 

from each of five stations after a minute. This is a five-minute round from 

which a one-minute break is allowed before repeating. The clock does not 

reset or stop between exercises. On call of "rotate," the athlete/s must 

move to next station immediately for good score. One point is given for 

each rep.

POST SCORE TO COMMENTS

FGB Northwest, hello seattle

I have spent the last couple of days getting the apartment ready and unpacking boxes.  Today I finally had time for a wod.

Urban Wod #1:

Walk 1.5 miles to trader joe's
active rest(shop for food)
Walk 1.5 miles to apartment 25 lbs in each hand shopping bag farmers carry

unfortunately, I forgot to time.

I have finally kicked the lethargic jet lag feeling, so I think I will do a second wod.

Wod #2:
Apartment complex is 17 floors. 
Climb 1 flight of stars, 3 hspu, 7 squats x 17.
totaling 51 hspu, 119 squats, and 306 stairs.

time, yet to be determined.

Hope everyone is doing great.

Torch (Sean)

ps.  this is the view outside the apartment.

Thursday-June 6, 2012

1 hour to complete work of your choice,  must work for whole hour:

-1000m row

-100 feet in handstand walks

-700m ski erg

-50 calories airdyne

-8 x butcher sled push

-8 x tire sled sprint


-30 muscle ups for time


-30 bar muscle ups for time

-max effort mile

OR...

*  use your hour to complete extra credit which is as follows:

EXTRA CREDIT

RUNNING

-10 x 100m sprints

OLYMPIC

-1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.

Notes: There will be a 10 Burpee penalty for every missed rep.

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.

Notes: There will be a 20 Burpee penalty for every missed rep.

POST WORK TO COMMENTS

Wednesday-June 6, 2012

warm up

450m run

then...

5 inch worms

3 burpees

5 squat jumps

3x

then...

200m run

Complete 10 rounds for time:

3 Handstand Push Ups

5 Strict Pull Ups

7 Toes To Bar

POST TIME TO COMMENTS