Archive for the WOD Category
8/19/08
Topics: WOD
WOD
Back Squats
3-3-3-3-3
Out of town workout
Run for 20 min.
Every 2 min stop and do 20 burpees
8/18/08
Topics: WOD
WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Out of town workout
150 Burpees for time
WE WILL NOT HAVE A 7 PM CLASS TODAY 8/15/08
Topics: WOD
Kevin we wish you best of luck in Boston!!
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Out of town work out
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Burpees, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
8/14/08
Topics: WOD
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Out of town workout
For time:
30 Handstand push-ups
40 box jumps
50 Squat Jumps
60 Sit-ups
70 Burpees
8/13/08
Topics: WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Out of town workout
Run a 10k
