Saturday, June 30, 2012

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

Friday, June 29, 2012

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 

Wednesday, June 27, 2012

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

Tuesday, June 26, 2012

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

Monday, June 25, 2012



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

Saturday, June 23, 2012

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

Friday, June 22, 2012

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



Wednesday, June 20, 2012

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

Tuesday, June 19, 2012

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

Monday, June 18, 2012

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

Saturday, June 16, 2012

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





Friday, June 15, 2012

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

Wednesday, June 13, 2012

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

Tuesday, June 12, 2012

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

Monday, June 11, 2012

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

Saturday, June 9, 2012

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

Friday, June 8, 2012

Saturday-June 9, 2012



-TO DONATE GO TO THIS LINK 


-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

Thursday, June 7, 2012

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.

Wednesday, June 6, 2012

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

Tuesday, June 5, 2012

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

Monday, June 4, 2012

Tuesday-June 5, 2012



warm up

self warm up


"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats


OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups


POST ROUNDS TO COMMENTS