If you have access to a gym do something you couldn't do at home. You can find tons of options on crossfit.com. If you pick WODs from January of any year, in the comments there is a guy named Bingo who gives lengthy descriptions on how to do the Wods, who to scale the movements, what the intent is, how long it should take you and anything else you would ever want to know. You can also find all scaling for the crossfit.com WODs at http://www.crossfitbrandx.com/index.php/forums/viewforum/16/ They are organized according to the date the WOD was posted on the Crossfit mainsite.
Remember you are only as good as your weaknesses. DON'T cherry pick your WODs for your strengths. Mix them up. Do some long ones, short ones, heavy ones, high volume, running, gymnastics movements...
Thursday, December 13, 2012
CHRISTMAS WODS with equipment you can find
WOD #6
50-40-30-20-10
Double Unders
Situps
Pushups
A scaling option would be to cut the pushups in half if 150 total is a bit much for you. Do 50 DU, 50 Situps, 25 pushups, 40, 40, 20….
WOD #7
"BARBARA"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
A scaling option is to cut 10 off each movement so 10, 20, 30, 40 instead. This will help you keep the intensity. You should be able to find a make shift pull-up bar at any local park with monkey bars, a rafter in the basement or garage…Be creative.
WOD #8
3 Rounds of
AMRAP 3 min Small children thrusters
Rest 1 min
You will be the hit with all your young cousins or nieces and nephews if you let them "help" you with this WOD. Spend 3 minutes doing as many thrusters(put your hands in the child's armpits, then do a full squat to overhead press. Remember to use your hips) as possible. Take a 1 min break. Repeat for 3 rounds.
WOD #9
5 Rounds
Run 400m
21 Overhead squat-no weight
Use a broomstick, towel, pvc pipe, roll of wrapping paper…Again, be creative.
WOD #10: Create your own with what you have
If you have access to a cement wall, porch, bench, large rock or something similar do box jumps
Are there some old dumbbells laying in the basement? Do ground to overheads, push presses, thrusters.
A basketball? Practice your wall ball two for ones.
A bag of dog food, cement, army gear? Go for a weighted run. You will hate me, I mean love me, afterwards if you do this one :)
Try to focus on getting some weight into your WODs. Find what you have access to and decide how you can safely lift it and then do it repeatedly.
50-40-30-20-10
Double Unders
Situps
Pushups
A scaling option would be to cut the pushups in half if 150 total is a bit much for you. Do 50 DU, 50 Situps, 25 pushups, 40, 40, 20….
WOD #7
"BARBARA"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
A scaling option is to cut 10 off each movement so 10, 20, 30, 40 instead. This will help you keep the intensity. You should be able to find a make shift pull-up bar at any local park with monkey bars, a rafter in the basement or garage…Be creative.
WOD #8
3 Rounds of
AMRAP 3 min Small children thrusters
Rest 1 min
You will be the hit with all your young cousins or nieces and nephews if you let them "help" you with this WOD. Spend 3 minutes doing as many thrusters(put your hands in the child's armpits, then do a full squat to overhead press. Remember to use your hips) as possible. Take a 1 min break. Repeat for 3 rounds.
WOD #9
5 Rounds
Run 400m
21 Overhead squat-no weight
Use a broomstick, towel, pvc pipe, roll of wrapping paper…Again, be creative.
WOD #10: Create your own with what you have
If you have access to a cement wall, porch, bench, large rock or something similar do box jumps
Are there some old dumbbells laying in the basement? Do ground to overheads, push presses, thrusters.
A basketball? Practice your wall ball two for ones.
A bag of dog food, cement, army gear? Go for a weighted run. You will hate me, I mean love me, afterwards if you do this one :)
Try to focus on getting some weight into your WODs. Find what you have access to and decide how you can safely lift it and then do it repeatedly.
CHRISTMAS WODs-No equipment needed
WOD #1
400m of lunges for time
If you don't have any way of measuring the distancing, do 400 lunges instead. It should be pretty close.
WOD #2
100 Burpees for time
Teach a sibling, cousin, parent, niece and/or nephew how to do a burpee and race each other. This one can be fun for the whole family.
WOD #3
8 rounds
10 Burpees
15 Plyo lunges
20 Double Unders
25m Shuttle Run (Run back and forth 5 times across a 5m distance)
rest 90 seconds
4 Pushups into wall walks
40 Squats
WOD #5: Make up your own
Rememeber to:
Write the entire thing before you begin
Do it for time
Everyday mix up the movements, order, length of time, number of reps...
400m of lunges for time
If you don't have any way of measuring the distancing, do 400 lunges instead. It should be pretty close.
WOD #2
100 Burpees for time
Teach a sibling, cousin, parent, niece and/or nephew how to do a burpee and race each other. This one can be fun for the whole family.
WOD #3
8 rounds
10 Burpees
15 Plyo lunges
20 Double Unders
25m Shuttle Run (Run back and forth 5 times across a 5m distance)
rest 90 seconds
Beginners do 5-6 rounds. Sub tuck jumps if you can't do double unders or don't have your jump rope.
WOD #4
5 Rounds of4 Pushups into wall walks
40 Squats
WOD #5: Make up your own
Rememeber to:
Write the entire thing before you begin
Do it for time
Everyday mix up the movements, order, length of time, number of reps...
FRIDAY-14DEC2012
10 Rounds
15 Deadlift 135/95#
15 Pushups
INTERMEDIATE
10 Rounds
10 Deadlift 135/95#
10 Pushups
BEGINNER
7 Rounds
10 deadlift-choose weight
10 pushups-choose height
NO CLASS OVER CHRISTMAS EXODUS. Our first class back will be January 3rd.
NO CLASS OVER CHRISTMAS EXODUS. Our first class back will be January 3rd.
Wednesday, December 12, 2012
THURSDAY-13DEC2012
5 Rounds
15 Hangcleans 95/65#
15 Pushpress 95/65#
50 Double Unders
INTERMEDIATE
5 Rounds
15 Hangcleans 65/45#
15 Pushpress 65/45#
30 Double Unders
BEGINNERS
5 Rounds
15 Hangcleans-choose weight
15 Pushpress-choose weight
30 Tuck Jumps
15 Hangcleans 95/65#
15 Pushpress 95/65#
50 Double Unders
INTERMEDIATE
5 Rounds
15 Hangcleans 65/45#
15 Pushpress 65/45#
30 Double Unders
BEGINNERS
5 Rounds
15 Hangcleans-choose weight
15 Pushpress-choose weight
30 Tuck Jumps
Tuesday, December 11, 2012
WEDNESDAY-12DEC2012
50-40-30-20-10
Kettlebell Swings 53/35#
Boxjumps 24/20"
INTERMEDIATE
Kettlebell Swings 53/35#
Boxjumps 24/20"
INTERMEDIATE
50-40-30-20-10
Kettlebell Swings 44/30#
Box jumps 20/18"
BEGINNER
50-40-30-20-10
Kettlebell Swings-choose weight
Box jumps- choose height
Monday, December 10, 2012
TUESDAY-11DEC2012
"ANGIE"
BEGINNER
With a partner do
75 Pull ups(jumping)
75 Push ups(elevated)
75 Sit ups
75 Squats
100 Pullups
100 Pushups
100 Situps
100 Squats
ADVANCED
75 Pullups
75 Pushups
75 Situps
75 Squats
INTERMEDIATE
50 Pullups-jumping
50 Pushups-elevated
50 Situps
50 Squats
With a partner do
75 Pull ups(jumping)
75 Push ups(elevated)
75 Sit ups
75 Squats
Sunday, December 9, 2012
MONDAY-10DEC2012
"Jackie"
Row 1000m
50 Thrusters 45#
30 Pull-ups
BEGINNERS
Row 1000m
20 Thrusters-choose weight
20 Jumping Pull-ups
50 Thrusters 45#
30 Pull-ups
BEGINNERS
Row 1000m
20 Thrusters-choose weight
20 Jumping Pull-ups
Last done 11MAY2012
Thursday, December 6, 2012
FRIDAY-7DEC2012
"Nate"
AMRAP 20
2 Muscle Ups
4 HSPU
8 Kettlebell Swings 70/53#
(If you can not do muscle-ups the equivalent sub would be 4 pull-ups+4 ring dips=1 Muscle up)
ADVANCED
AMRAP 20
2 Seated Muscle Ups with 1/2 or 1 inch band
4 HSPU with 1 ambit
8 Kettlebell Swings 62/44#
(If you can not do muscle-ups the equivalent sub would be 3 pull-ups+3 ring dips=1 Muscle up)
INTERMEDIATE
AMRAP 20
4 Pullups
4 Dips
4 HSPU with feet on bar
8 Kettlebell Swings 53/35#
BEGINNER
AMRAP 15
4 Jumping Pullups
4 Dips off bench
4 Dumbbell shoulder presses-choose weight
8 Kettlebell Swings-choose weight
AMRAP 20
2 Muscle Ups
4 HSPU
8 Kettlebell Swings 70/53#
(If you can not do muscle-ups the equivalent sub would be 4 pull-ups+4 ring dips=1 Muscle up)
ADVANCED
AMRAP 20
2 Seated Muscle Ups with 1/2 or 1 inch band
4 HSPU with 1 ambit
8 Kettlebell Swings 62/44#
(If you can not do muscle-ups the equivalent sub would be 3 pull-ups+3 ring dips=1 Muscle up)
INTERMEDIATE
AMRAP 20
4 Pullups
4 Dips
4 HSPU with feet on bar
8 Kettlebell Swings 53/35#
BEGINNER
AMRAP 15
4 Jumping Pullups
4 Dips off bench
4 Dumbbell shoulder presses-choose weight
8 Kettlebell Swings-choose weight
Wednesday, December 5, 2012
THURSDAY-6DEC2012
5 Rounds of
10 Powercleans 135/95#
15 Wallballs 20/14#
INTERMEDIATE
5 Rounds of
10 Powercleans 95/65#
15 Wallballs 14/12#
BEGINNER
5 Rounds of
10 hangcleans-choose weight
15 Wallballs-choose weight
10 Powercleans 135/95#
15 Wallballs 20/14#
INTERMEDIATE
5 Rounds of
10 Powercleans 95/65#
15 Wallballs 14/12#
BEGINNER
5 Rounds of
10 hangcleans-choose weight
15 Wallballs-choose weight
Tuesday, December 4, 2012
WEDNESDAY-5DEC2012
"FRAN"
21-15-9
Thruster 95/65#
Pullups
Fran done well is a 3-5 minute workouts. Today, choose a scaling that allows you to finish the workout in around 6-7 minutes with good form. There will be a 10 minute time cap. Pull-ups will be kipping or jumping.
Option #1(scale the reps)
15-12-9 or 12-9-6
Thrusters 95/65#
Pull-ups
For this option you may choose to scale the reps for one element and not the other if needed. For example, if I can't do pull-ups but can lift the weight, I could do 21-15-9 of the thruster and 12-9-6 of the pull-ups.
Option #2 (scale the weight)
21-15-9
Pull-ups
Thrusters 65/45# (or whatever weight you need)
21-15-9
Thruster 95/65#
Pullups
Fran done well is a 3-5 minute workouts. Today, choose a scaling that allows you to finish the workout in around 6-7 minutes with good form. There will be a 10 minute time cap. Pull-ups will be kipping or jumping.
Option #1(scale the reps)
15-12-9 or 12-9-6
Thrusters 95/65#
Pull-ups
For this option you may choose to scale the reps for one element and not the other if needed. For example, if I can't do pull-ups but can lift the weight, I could do 21-15-9 of the thruster and 12-9-6 of the pull-ups.
Option #2 (scale the weight)
21-15-9
Pull-ups
Thrusters 65/45# (or whatever weight you need)
Monday, December 3, 2012
TUESDAY-4DEC2012
"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Meet at Castle Field (AKA WATTS Field)
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Meet at Castle Field (AKA WATTS Field)
MONDAY-3DEC2012
With partner
40 Deadlift 225/155#
40 Wallballs 20/14#
20 Handstand Pushups
70 Box jumps 24/20"
20 Hang cleans 135/95#
Rest 3 Min
20 Hang cleans
70 Box jumps
20 Handstand pushups
40 Thrusters 95/65#
40 Squats
100 Double unders each
40 Deadlift 225/155#
40 Wallballs 20/14#
20 Handstand Pushups
70 Box jumps 24/20"
20 Hang cleans 135/95#
Rest 3 Min
20 Hang cleans
70 Box jumps
20 Handstand pushups
40 Thrusters 95/65#
40 Squats
100 Double unders each
Thursday, November 29, 2012
FRIDAY-30NOV2012
8 Rounds of:
20 seconds for max reps of push press 75/55#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest
Post total reps completed to comments
INTERMEDIATE
8 Rounds of:
20 seconds for max reps of push press 65/45#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest
BEGINNER
6 Rounds of:
20 seconds for max reps of push press-choose weight
10 seconds rest
20 Seconds for max reps of walking lunges
10 seconds rest
Post total reps completed to comments
20 seconds for max reps of push press 75/55#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest
Post total reps completed to comments
INTERMEDIATE
8 Rounds of:
20 seconds for max reps of push press 65/45#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest
BEGINNER
6 Rounds of:
20 seconds for max reps of push press-choose weight
10 seconds rest
20 Seconds for max reps of walking lunges
10 seconds rest
Post total reps completed to comments
Wednesday, November 28, 2012
THURSDAY-29NOV2012
10 Overhead Squats 95/65#
2 Pullups
8 Overhead Squats 95/65#
4 Pullups
6 Overhead Squats 95/65#
6 Pullups
4 Overhead Squats 95/65#
8 Pullups
2 Overhead Squats 95/65#
10 Pullups
INTERMEDIATE
10 Overhead Squats 65/45#
2 Pullups with 1/2" band
8 Overhead Squats 65/45#
4 Pullups with 1/2" band
6 Overhead Squats 65/45#
6 Pullups with 1/2" band
4 Overhead Squats 65/45#
8 Pullups with 1/2" band
2 Overhead Squats 65/45#
10 Pullups with 1/2" band
BEGINNER
10 Overhead Squats-choose weight
2 Jumping Pullups
8 Overhead Squats-choose weight
4 Jumping Pullups
6 Overhead Squats-choose weight
6 Jumping Pullups
4 Overhead Squats-choose weight
8 Jumping Pullups
2 Overhead Squats-choose weight
10 Jumping Pullups
2 Pullups
8 Overhead Squats 95/65#
4 Pullups
6 Overhead Squats 95/65#
6 Pullups
4 Overhead Squats 95/65#
8 Pullups
2 Overhead Squats 95/65#
10 Pullups
INTERMEDIATE
10 Overhead Squats 65/45#
2 Pullups with 1/2" band
8 Overhead Squats 65/45#
4 Pullups with 1/2" band
6 Overhead Squats 65/45#
6 Pullups with 1/2" band
4 Overhead Squats 65/45#
8 Pullups with 1/2" band
2 Overhead Squats 65/45#
10 Pullups with 1/2" band
BEGINNER
10 Overhead Squats-choose weight
2 Jumping Pullups
8 Overhead Squats-choose weight
4 Jumping Pullups
6 Overhead Squats-choose weight
6 Jumping Pullups
4 Overhead Squats-choose weight
8 Jumping Pullups
2 Overhead Squats-choose weight
10 Jumping Pullups
WEDNESDAY-28NOV2012
10 Rounds
100m Sprint
Rest 90 Seconds
BEGINNER
6-8 Rounds
100m Sprint
Rest 90 Seconds
Meet at Castle Field (aka Sills Field) today.
100m Sprint
Rest 90 Seconds
BEGINNER
6-8 Rounds
100m Sprint
Rest 90 Seconds
Meet at Castle Field (aka Sills Field) today.
Monday, November 26, 2012
TUESDAY-27NOV2012
EMOM 10
2 Squat Cleans 155/105#
12/7 Pushups
INTERMEDIATE
EMOM 10
2 Squat Cleans 115/85#
8/5 Pushups
BEGINNER
EMOM 10
2 Squat Cleans-choose weight
7 Inclined Pushups-choose height
We will be at Castle Field (aka Sills Field) on Wednesday!
2 Squat Cleans 155/105#
12/7 Pushups
INTERMEDIATE
EMOM 10
2 Squat Cleans 115/85#
8/5 Pushups
BEGINNER
EMOM 10
2 Squat Cleans-choose weight
7 Inclined Pushups-choose height
We will be at Castle Field (aka Sills Field) on Wednesday!
Saturday, November 24, 2012
MONDAY-26NOV2012
5 Rounds
Run 400m
21 Kettlebell swings 53/35#
12 Pullups
Rest 60 Seconds
INTERMEDIATE
5 Rounds
Run 400m
21 Kettlebell swings 44/30#
12 Pullups with 1/2" band
Rest 60 Seconds
BEGINNER
5 Rounds
Run 400m
21 Kettlebell swings-choose weight
12 Jumping pullups
Rest 60 Seconds
Run 400m
21 Kettlebell swings 53/35#
12 Pullups
Rest 60 Seconds
INTERMEDIATE
5 Rounds
Run 400m
21 Kettlebell swings 44/30#
12 Pullups with 1/2" band
Rest 60 Seconds
BEGINNER
5 Rounds
Run 400m
21 Kettlebell swings-choose weight
12 Jumping pullups
Rest 60 Seconds
Thursday, November 22, 2012
Wednesday, November 21, 2012
THANKSGIVING-22NOV2012
5 Rounds
Max reps of squats in one minute
Max reps of pushups in one minute
Max reps of plyo lunges in one minute
Max reps of sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes
BEGINNERS
5 Rounds
Max reps of squats in one minute
Max reps of pushups on knees in one minute
Max reps of walking lunges in one minute
Max reps of sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes
Meet at Castle Field (aka Sills Field).
Max reps of squats in one minute
Max reps of pushups in one minute
Max reps of plyo lunges in one minute
Max reps of sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes
BEGINNERS
5 Rounds
Max reps of squats in one minute
Max reps of pushups on knees in one minute
Max reps of walking lunges in one minute
Max reps of sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes
Meet at Castle Field (aka Sills Field).
Tuesday, November 20, 2012
WEDNESDAY-21NOV2012
7 Rounds
3 Deadlift 325/225#
3 Boxjumps 36/32"
INTERMEDIATE
7 Rounds
3 Deadlift 275/185#
3 Boxjumps 32/28"
BEGINNER
7 Rounds
3 Deadlift-choose weight
3 Boxjumps-choose height
Until further notice, all afternoon classes have been cancelled.
3 Deadlift 325/225#
3 Boxjumps 36/32"
INTERMEDIATE
7 Rounds
3 Deadlift 275/185#
3 Boxjumps 32/28"
BEGINNER
7 Rounds
3 Deadlift-choose weight
3 Boxjumps-choose height
Until further notice, all afternoon classes have been cancelled.
Monday, November 19, 2012
TUESDAY-20NOV2012
10-9-8-7-6-5-4-3-2-1
Hang cleans 115/85#
Push jerks 115/85#
INTERMEDIATE
10-9-8-7-6-5-4-3-2-1
Hang cleans 75/55#
Push jerks 75/55#
BEGINNER
10-9-8-7-6-5-4-3-2-1
Hang cleans-choose weight
Push jerks-choose weight
We will meet at Castle Field at 0900 for a Thankgiving morning WOD. Thursday afternoon and Friday morning classes are cancelled. Friday afternoon will take place as usual.
Hang cleans 115/85#
Push jerks 115/85#
INTERMEDIATE
10-9-8-7-6-5-4-3-2-1
Hang cleans 75/55#
Push jerks 75/55#
BEGINNER
10-9-8-7-6-5-4-3-2-1
Hang cleans-choose weight
Push jerks-choose weight
We will meet at Castle Field at 0900 for a Thankgiving morning WOD. Thursday afternoon and Friday morning classes are cancelled. Friday afternoon will take place as usual.
Sunday, November 18, 2012
MONDAY-19NOV2012
7 Rounds
5 Handstand pushups
10 Thrusters 95/65#
10 Pullups
20 Double Unders
INTERMEDIATE
7 Rounds
5 Handstand pushups with abmat
10 Thrusters 64/45#
10 Pullups-with 1/2" band
10 Double Unders
BEGINNER
7 Rounds
5 Handstand pushups with feet on box/bar
10 Thrusters-choose weihgt
10 Jumping pullups
20 Tuck Jumps
There will be no afternoon class on Thanksgiving and no morning class on Friday. YES we will have class as usual Thursday morning and Friday afternoon.
5 Handstand pushups
10 Thrusters 95/65#
10 Pullups
20 Double Unders
INTERMEDIATE
7 Rounds
5 Handstand pushups with abmat
10 Thrusters 64/45#
10 Pullups-with 1/2" band
10 Double Unders
BEGINNER
7 Rounds
5 Handstand pushups with feet on box/bar
10 Thrusters-choose weihgt
10 Jumping pullups
20 Tuck Jumps
There will be no afternoon class on Thanksgiving and no morning class on Friday. YES we will have class as usual Thursday morning and Friday afternoon.
Thursday, November 15, 2012
FRIDAY-16NOV2012
AMRAP 3 Min
10 SDHP 75/55#
10 Boxjumps 24/20"
10 Knees to Elbows
Rest 1 Min, Repeat 5 times
INTERMEDIATE
AMRAP 3 Min
10 SDHP 55/35#
10 Boxjumps 20/18"
10 Knees to Armpits
Rest 1 Min, Repeat 5 times
BEGINNER
AMRAP 3 Min
10 SDHP-choose weight
10 Boxjumps-choose height
10 Horizontal Knees to Elbows
Rest 1 Min, Repeat 5 times
10 SDHP 75/55#
10 Boxjumps 24/20"
10 Knees to Elbows
Rest 1 Min, Repeat 5 times
INTERMEDIATE
AMRAP 3 Min
10 SDHP 55/35#
10 Boxjumps 20/18"
10 Knees to Armpits
Rest 1 Min, Repeat 5 times
BEGINNER
AMRAP 3 Min
10 SDHP-choose weight
10 Boxjumps-choose height
10 Horizontal Knees to Elbows
Rest 1 Min, Repeat 5 times
Wednesday, November 14, 2012
THURSDAY-15NOV2012
Run 1 mile for time
EMOM (Every Minute on the Minute) do 15 squats until you finish your 1 mile run
ADVANCED
Run 1 mile for time
EMOM do 12 squats
INTERMEDIATE
Run 1 mile for time
EMOM do 10 squats
BEGINNER
Run 1 mile for time
EMOM do 7 squats
MEET AT CASTLE FIELD!
EMOM (Every Minute on the Minute) do 15 squats until you finish your 1 mile run
ADVANCED
Run 1 mile for time
EMOM do 12 squats
INTERMEDIATE
Run 1 mile for time
EMOM do 10 squats
BEGINNER
Run 1 mile for time
EMOM do 7 squats
MEET AT CASTLE FIELD!
Tuesday, November 13, 2012
WEDNESDAY-14NOV2012
4 rounds for max reps of
60 seconds of wall balls 20/14#
30 seconds of double-unders
30 seconds of squats
30 seconds of pushups
30 seconds of double-unders
60 seconds rest
INTERMEDIATE
4 rounds of
BEGINNERS
3 rounds of
60 seconds of wall balls-choose weight
60 seconds of wall balls 20/14#
30 seconds of double-unders
30 seconds of squats
30 seconds of pushups
30 seconds of double-unders
60 seconds rest
INTERMEDIATE
4 rounds of
60 seconds of wall balls-choose weight
30 seconds of double-unders
30 seconds of squats
30 seconds of pushups-choose height
30 seconds of double-unders
60 seconds rest
BEGINNERS
3 rounds of
60 seconds of wall balls-choose weight
30 seconds of double-unders
30 seconds of squats
30 seconds of pushups-choose height
30 seconds of double-unders
60 seconds rest
THURSDAY WE WILL BE AT SILLS FIELD (AKA CASTLE FIELD).Monday, November 12, 2012
TUESDAY-13NOV2012
3 Rounds
7 Squat Cleans 155/105#
50 Double Unders
INTERMEDIATE
3 Rounds
7 Squat Cleans 115/75#
25 Double Unders + 25 Tuck jumps
BEGINNER
3 Rounds
7 Squat Cleans-choose weight
50 Tuck jumps
7 Squat Cleans 155/105#
50 Double Unders
INTERMEDIATE
3 Rounds
7 Squat Cleans 115/75#
25 Double Unders + 25 Tuck jumps
BEGINNER
3 Rounds
7 Squat Cleans-choose weight
50 Tuck jumps
Sunday, November 11, 2012
MONDAY-12NOV2012
With partner, 3 rounds of
50 Hand release pushups
Wheelbarrow walk 50m to stack of plates(2-25#, 2-10#, 1-45# barbell)
50 burpees over partner doing plank
Carry plates 50m
50 Thrusters 115/65#
50 Pull-ups
50 Kettlebell swings 70/53#
INTERMEDIATE
With partner, 3 rounds of
50 Hand release pushups
Wheelbarrow walk 50m to stack of plates
50 burpees over partner doing plank
Carry plates 50m
50 Thrusters 95/55#
50 Pull-ups-with 1/2" band
50 Kettlebell swings 62/44#
BEGINNER
With partner, 2 rounds of
50 inclined pushups-choose height
50 HSST with feet on bar
50 burpees over partner laying on ground
Carry plates 50m
50 Thrusters-choose weigh
50 Jumping pull-ups
50 Kettlebell swings-choose weight
50 Hand release pushups
Wheelbarrow walk 50m to stack of plates(2-25#, 2-10#, 1-45# barbell)
50 burpees over partner doing plank
Carry plates 50m
50 Thrusters 115/65#
50 Pull-ups
50 Kettlebell swings 70/53#
INTERMEDIATE
With partner, 3 rounds of
50 Hand release pushups
Wheelbarrow walk 50m to stack of plates
50 burpees over partner doing plank
Carry plates 50m
50 Thrusters 95/55#
50 Pull-ups-with 1/2" band
50 Kettlebell swings 62/44#
BEGINNER
With partner, 2 rounds of
50 inclined pushups-choose height
50 HSST with feet on bar
50 burpees over partner laying on ground
Carry plates 50m
50 Thrusters-choose weigh
50 Jumping pull-ups
50 Kettlebell swings-choose weight
Thursday, November 8, 2012
FRIDAY-9NOV2012
AMRAP 20 Min
3 HSPU
6 KB Swings 70/53#
12 Toes to bar
24 Double Unders
INTERMEDIATE
AMRAP 20 Min
3 HSPU with abmats
6 KB Swings 62/44#
12 Knees to triceps or armpits
12 Double Unders + 12 tuck jumps
BEGINNER
AMRAP 20 Min
3 HSPU with toes on bar or knees on box
6 KB Swings-choose weight
12 horizontal toes to bar
24 tuck jumps
3 HSPU
6 KB Swings 70/53#
12 Toes to bar
24 Double Unders
INTERMEDIATE
AMRAP 20 Min
3 HSPU with abmats
6 KB Swings 62/44#
12 Knees to triceps or armpits
12 Double Unders + 12 tuck jumps
BEGINNER
AMRAP 20 Min
3 HSPU with toes on bar or knees on box
6 KB Swings-choose weight
12 horizontal toes to bar
24 tuck jumps
Wednesday, November 7, 2012
THURSDAY-8NOV2012
20 GHD situps
5 Thrusters 175/115#
20 GHD situps
4 Thrusters 175/115#
20 GHD situps
3 Thrusters 175/115#
20 GHD situps
2 Thrusters 175/115#
20 GHD situps
1 Thrusters 175/115#
INTERMEDIATE
10 GHD situps
10 abmat situps
5 Thrusters 135/95#
10 GHD situps
10 abmat situps
4 Thrusters 135/95#
10 GHD situps
10 abmat situps
3 Thrusters 135/95#
10 GHD situps
10 abmat situps
2 Thrusters 135/95#
10 GHD situps
10 abmat situps
1 Thrusters 135/95#
BEGINNER
20 abmat situps
5 Thrusters 175/115#
20 abmat situps
4 Thrusters 175/115#
20 abmat situps
3 Thrusters 175/115#
20 abmat situps
2 Thrusters 175/115#
20 abmat situps
1 Thrusters 175/115#
5 Thrusters 175/115#
20 GHD situps
4 Thrusters 175/115#
20 GHD situps
3 Thrusters 175/115#
20 GHD situps
2 Thrusters 175/115#
20 GHD situps
1 Thrusters 175/115#
INTERMEDIATE
10 GHD situps
10 abmat situps
5 Thrusters 135/95#
10 GHD situps
10 abmat situps
4 Thrusters 135/95#
10 GHD situps
10 abmat situps
3 Thrusters 135/95#
10 GHD situps
10 abmat situps
2 Thrusters 135/95#
10 GHD situps
10 abmat situps
1 Thrusters 135/95#
BEGINNER
20 abmat situps
5 Thrusters 175/115#
20 abmat situps
4 Thrusters 175/115#
20 abmat situps
3 Thrusters 175/115#
20 abmat situps
2 Thrusters 175/115#
20 abmat situps
1 Thrusters 175/115#
Tuesday, November 6, 2012
WEDNESDAY-7NOV2012
5 Rounds
10 OHS 105/75#
10 Burpees
ADVANCED
5 Rounds
10 OHS 80/55#
10 Burpees
INTERMEDIATE
5 Rounds
10 OHS-choose weight
10 Burpees
BEGINNER
5 Rounds
10 OHS with PVC
10 Burpees
10 OHS 105/75#
10 Burpees
ADVANCED
5 Rounds
10 OHS 80/55#
10 Burpees
INTERMEDIATE
5 Rounds
10 OHS-choose weight
10 Burpees
BEGINNER
5 Rounds
10 OHS with PVC
10 Burpees
Monday, November 5, 2012
TUESDAY-6NOV2012
7 Rounds
2 Muscle-ups
3 Powercleans 155/105#
4 Deadlift 275/185#
ADVANCED
7 Rounds
3 Chest to bar pullups
3 Ring dips
3 Powercleans 135/95#
4 Deadlift 225/155#
INTERMEDIATE
7 Rounds
3 Pullups
3 bar dips
3 Powercleans 95/65#
4 Deadlift 185/135#
BEGINNER
5 Rounds
3 Banded Strict pullups
3 Dips off bench/box
3 Powercleans-choose weight
4 Deadlift-choose weight
2 Muscle-ups
3 Powercleans 155/105#
4 Deadlift 275/185#
ADVANCED
7 Rounds
3 Chest to bar pullups
3 Ring dips
3 Powercleans 135/95#
4 Deadlift 225/155#
INTERMEDIATE
7 Rounds
3 Pullups
3 bar dips
3 Powercleans 95/65#
4 Deadlift 185/135#
BEGINNER
5 Rounds
3 Banded Strict pullups
3 Dips off bench/box
3 Powercleans-choose weight
4 Deadlift-choose weight
Friday, November 2, 2012
MONDAY-5NOV2012
"DT"
5 Rounds
12 Deadlift 155/105#
9 Hang Clean
6 Push Jerks
****Use the same bar (and weight) for all three movements****
Last done 19APR2012
5 Rounds
12 Deadlift 155/105#
9 Hang Clean
6 Push Jerks
****Use the same bar (and weight) for all three movements****
Last done 19APR2012
INTERMEDIATE
5 Rounds
12 Deadlift 115/75#
9 Hang Clean
6 Push Jerks
BEGINNER
3 Rounds
12 Deadlift-choose weight
9 Hang Clean
6 Push Jerks
Thursday, November 1, 2012
Wednesday, October 31, 2012
Afternoon classes- TELL YOUR FRIENDS
Starting tomorrow, Kekoa Crossfit will now offer weekday afternoon classes. Hours are as follows
Monday, Tuesday, Friday at 1700
Wednesday, Thursday at 1600.
Monday, Tuesday, Friday at 1700
Wednesday, Thursday at 1600.
THURSDAY-1NOV2012
5 Rounds, each exactly 3 minutes long
Run 400m
rest the remainder of the 3 minutes
BEGINNER
4 Rounds, each exactly 4 minutes long
Run 400m
rest the remainder of the 4 minutes
MEET AT CASTLE FIELD (AKA WATTS FIELD).
Run 400m
rest the remainder of the 3 minutes
BEGINNER
4 Rounds, each exactly 4 minutes long
Run 400m
rest the remainder of the 4 minutes
MEET AT CASTLE FIELD (AKA WATTS FIELD).
HALLOWEEN 2012
100 Thrusters 95/65# in 80s workout gear
INTERMEDIATE
100 Thrusters-choose weight
BEGINNER
50 Thrusters-choose weight
INTERMEDIATE
100 Thrusters-choose weight
BEGINNER
50 Thrusters-choose weight
Monday, October 29, 2012
TUESDAY-30OCT2012
AMRAP 3 Min
10 Deadlift 185/135#
10 Kettlebell swings 53/35#
10 Burpees
Rest 1 min
Repeat 5 times
INTERMEDIATE
AMRAP 3 Min
10 Deadlift 135/95#
10 Kettlebell swings 44/30#
10 Burpees
Rest 1 min
Repeat 5 times
BEGINNER
AMRAP 3 Min
10 Deadlift-choose weight
10 Kettlebell swings-choose weight
10 Burpees
Rest 1 min
Repeat 5 times
In honor of Halloween on Wednesday, Kekoa Crossfit is going back in time. Please wear your best 80s workout gear to class. Spandex, leg warmers, sweatbands, off the shoulder shirts, neon colors.... I will be taking pictures :)
10 Deadlift 185/135#
10 Kettlebell swings 53/35#
10 Burpees
Rest 1 min
Repeat 5 times
INTERMEDIATE
AMRAP 3 Min
10 Deadlift 135/95#
10 Kettlebell swings 44/30#
10 Burpees
Rest 1 min
Repeat 5 times
BEGINNER
AMRAP 3 Min
10 Deadlift-choose weight
10 Kettlebell swings-choose weight
10 Burpees
Rest 1 min
Repeat 5 times
In honor of Halloween on Wednesday, Kekoa Crossfit is going back in time. Please wear your best 80s workout gear to class. Spandex, leg warmers, sweatbands, off the shoulder shirts, neon colors.... I will be taking pictures :)
Saturday, October 27, 2012
MONDAY-29OCT2012
Crossfit Games Open 12.3
AMRAP 18 Min
15 Box Jumps 24/20"
12 Pushpress 115/75#
9 Toes to Bar
INTERMEDIATE
AMRAP 18 Min
15 Box Jumps 20/18"
12 Pushpress 85/55#
9 Toes to Bar
AMRAP 18 Min
15 Box Jumps 24/20"
12 Pushpress 115/75#
9 Toes to Bar
INTERMEDIATE
AMRAP 18 Min
15 Box Jumps 20/18"
12 Pushpress 85/55#
9 Toes to Bar
BEGINNER
AMRAP 12 Min
15 Box Jumps-choose height
12 Pushpress-choose weight
9 Hortizontal Toes to Bar
The overall record was 15 rounds by Kristan Clever followed closely by the men's record of 14 rounds + 15 box jumps + 12 push press by Rich Froning.
15 Box Jumps-choose height
12 Pushpress-choose weight
9 Hortizontal Toes to Bar
The overall record was 15 rounds by Kristan Clever followed closely by the men's record of 14 rounds + 15 box jumps + 12 push press by Rich Froning.
Thursday, October 25, 2012
FRIDAY-26OCT2012
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats however needed. Start and finish with the runs. If you’ve got a twenty pound vest or body armor, wear it.
INTERMEDIATE
"Murphette"
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
BEGINNER
For Time:
1/2 mile Run
35 Pull-ups (or banded)
70 Push-ups-choose height
120 Squats
1/2 mile Run
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats however needed. Start and finish with the runs. If you’ve got a twenty pound vest or body armor, wear it.
INTERMEDIATE
"Murphette"
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
BEGINNER
For Time:
1/2 mile Run
35 Pull-ups (or banded)
70 Push-ups-choose height
120 Squats
1/2 mile Run
Wednesday, October 24, 2012
THURSDAY-25OCT2012
Weighted Tabatas
Tabata Hang cleans 95/65#
Tabata Hang cleans 95/65#
Rest 1 minute
Tabata Ring dips
Tabata Ring dips
Rest 1 minute
Tabata Pushpress 95/65#
Rest 1 minute
Tabata push-ups
Tabata Pushpress 95/65#
Rest 1 minute
Tabata push-ups
Rest 1 minute
Cut the work in half! So 4 intervals instead of 8. Still only rest one minute between movements.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For today, your score will be the grand total of all reps preformed in all sets of all movements
BEGINNERS
Tuesday, October 23, 2012
WEDNESDAY-24OCT2012
5 rounds
400m Run
21 Deadlift 185/135#
ADVANCED
5 rounds
400m Run
21 Deadlift 185/135#
ADVANCED
5 rounds
Run 400 m
21 Deadlift 145/115#
INTERMEDIATE
5 rounds
400m Run
21 Deadlift-choose weight
BEGINNER
3 rounds
400m Run
21 Deadlift-choose weight
Monday, October 22, 2012
TUESDAY-23OCT2012
5 Rounds
1 min for max reps of power snatch 75/55#
1 min for max reps of overhead squats 75/55#
1 min for max reps of double unders
INTERMEDIATE
5 Rounds
1 min for max reps of power snatch 55/35#
1 min for max reps of overhead squats 55/35#
1 min for max reps of double unders
BEGINNER
5 Rounds
1 min for max reps of power snatch-choose weight
1 min for max reps of overhead squats-PVC pipe
1 min for max reps of tuck jumps
1 min for max reps of power snatch 75/55#
1 min for max reps of overhead squats 75/55#
1 min for max reps of double unders
INTERMEDIATE
5 Rounds
1 min for max reps of power snatch 55/35#
1 min for max reps of overhead squats 55/35#
1 min for max reps of double unders
BEGINNER
5 Rounds
1 min for max reps of power snatch-choose weight
1 min for max reps of overhead squats-PVC pipe
1 min for max reps of tuck jumps
Sunday, October 21, 2012
MONDAY-22OCT2012
3 Rounds
25 Wallball 2-for-1s-20/14#
12 pullups
INTERMEDIATE
3 Rounds
25 Wallball 2-for-1s-choose weight
12 pullups
BEGINNER
3 Rounds
25 Wallball-choose weight
12 pullups-jumping
25 Wallball 2-for-1s-20/14#
12 pullups
INTERMEDIATE
3 Rounds
25 Wallball 2-for-1s-choose weight
12 pullups
BEGINNER
3 Rounds
25 Wallball-choose weight
12 pullups-jumping
Thursday, October 18, 2012
FRIDAY-19OCT2012
With partner, complete
100 Pull-ups
100 Kettlebell swings, 53/35#
100 Double-unders each (both partners must finish before moving to OHS)
100 Overhead Squats 95/65#
INTERMEDIATEWith partner, complete
75 Pull-ups
75 Kettlebell swings, 44/30#
75 Double-unders
75 Overhead Squats 65/45#
BEGINNERWith partner, complete
75 Jumping Pull-ups
75 Kettlebell swings-choose weight
75 Tuck Jumps
75 Overhead Squats-choose weight
100 Pull-ups
100 Kettlebell swings, 53/35#
100 Double-unders each (both partners must finish before moving to OHS)
100 Overhead Squats 95/65#
INTERMEDIATEWith partner, complete
75 Pull-ups
75 Kettlebell swings, 44/30#
75 Double-unders
75 Overhead Squats 65/45#
BEGINNERWith partner, complete
75 Jumping Pull-ups
75 Kettlebell swings-choose weight
75 Tuck Jumps
75 Overhead Squats-choose weight
Wednesday, October 17, 2012
Tuesday, October 16, 2012
WEDNESDAY-17OCT2012
3 Rounds
Run 400m
15 Situps with wall ball throw 20/14#
12 Kettlebell swings 70/53#
ADVANCED
3 Rounds
Run 400m
15 Situps with wall ball throw 14/12#
12 Kettlebell swings 62/44#
INTERMEDIATE
3 Rounds
Run 400m
15 Situps with wall ball throw 12/8#
12 Kettlebell swings 53/35#
BEGINNER
3 Rounds
Run 400m
15 Situps with wall ball throw-choose weight
12 Kettlebell swings-choose weight
Run 400m
15 Situps with wall ball throw 20/14#
12 Kettlebell swings 70/53#
ADVANCED
3 Rounds
Run 400m
15 Situps with wall ball throw 14/12#
12 Kettlebell swings 62/44#
INTERMEDIATE
3 Rounds
Run 400m
15 Situps with wall ball throw 12/8#
12 Kettlebell swings 53/35#
BEGINNER
3 Rounds
Run 400m
15 Situps with wall ball throw-choose weight
12 Kettlebell swings-choose weight
Monday, October 15, 2012
TUESDAY-16OCT2012
EMOM 10 Minutes
2 Thrusters 155/105#
6 Pushups
INTERMEDIATE
EMOM 10 Minutes
2 Thrusters 125/85
6 Pushups
BEGINNER
EMOM 10 Minutes
2 Thrusters-choose weight
6 Pushups-choose height
Starting today Kekoa Crossfit will be offering an EVENING CLASS at 1700 Monday, Tuesday and Friday at Martinez Gym. Both the morning and evening class will follow the WODs posted here. Thank you coach Kaitlyn for volunteering your time to teach the evening class!
Friday, October 12, 2012
MONDAY-15OCT2012
3 Rounds
50m walking lunges
100m broad jumps
200m run
BEGINNER
3 rounds
25m walking lunges
50m broad jumps
200m run
This was last done April 27, 2012. We called one length of the gym 50m, two lengths 100m and one lap around the gym 200m. Its not perfect but pretty close.
50m walking lunges
100m broad jumps
200m run
BEGINNER
3 rounds
25m walking lunges
50m broad jumps
200m run
This was last done April 27, 2012. We called one length of the gym 50m, two lengths 100m and one lap around the gym 200m. Its not perfect but pretty close.
Thursday, October 11, 2012
FRIDAY- 12OCT2012
5 rounds
21 Burpees
50 feet of lunges with 45/25# plate overhead
INTERMEDIATE
5 rounds for
time
21 Burpees
50ft walking
lunges with 25/10# plate overhead
BEGINNER
5 rounds for time
15 Burpees
50ft
walking lunges
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