WOD – “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 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.
Monthly Archives: March 2010
Taba-wha?
Heavy Back
WOD - Back Squat 5 x 5
Ab Cashout
How’s your eating people? Here’s the basics..
Eat meat and vegetables, nuts & seeds, some fruit, little startch & no sugar.
Of these, the last, no sugar, is the most important.
Gettin’ Jackie’d Up
WOD – “Jackie-ish”
Row 1.1k or Run 2 laps or do 100 Sumo Deadlift High-Pull (45lbs)
then
50 Thrusters (45 lbs)
30 Pull-Ups
(the “real” Jackie is with a 1000m row at the front)
Cleaning Cindy
WOD – for time
5 rounds of this entire sequence
5 (Power) Clean & Jerks
then 2 rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats
(At the end of this workout you will have completed 25 Power Clean & Jerks, 50 Pull-ups, 100 push-ups, and 150 Squats)
Video of Power Clean
Video of Power Clean with Jerk
Coached Video of Power Clean
Video of...
Fight Gone What?
WOD – Fight Gone 2 x 2
2 minutes of each of the following:
Rowing
rest
Wall Ball
rest
Push Press
rest
Sumo Deadlift HighPull
rest
Box Jump
You’re working for 2 minutes, then you’re resting for 2 minutes. This workout will take exactly 18 minutes. Your score is determined by the total number of reps completed (calories for rowing).
PS. Here’s a link for “Roo.” ...
Wednesday Hump
WOD -
Overhead Squat – 5 x 3
Find a really “good” heavy weight, & get under it
Your first set & last should be within 10 lbs.
Cashout -
“Sub 3 Fran”
Using a PVC pipe and pull-up bands, do “Fran” in under 3 minutes.
Fran = 21-15-9 Thrusters & Chin-Ups
recovery day (thanks Linda)
WOD – for time
90 Double Unders
70 Bicycles
50 KettleBell Swings
30 Burpees
10 Pull-Ups
This should be an all out effort, done with no/minimal breaks & should “easily” be completed in sub 10 minutes
A special thanks goes out to all of you that were so patient today about the workout. I know I’m a small place, and...
Hello Linda
WOD – “Linda” (10 minute or so video)
10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift – 1.5 x Bodyweight
BenchPress – Bodyweight
Clean – .75 x Bodyweight
These are the “Rx’ed” weights, we will be scaling for most people. (maybe 1 x bw deadlift, .5 x Bench, & .33 Clean) We’ll find good working weights before you start. Unless you’re Marcel,...
Friday, sweaty finish
WOD -
3 rounds for time of
1 lap
50 Box Jumps
Cash out -
Max Rep Push-Ups (once your knees touch, you’re done)
Note on Monday’s Workout -
We will have a “rolling start” to Monday’s Workout. Due to space & equipment limitations, we’ll only be able to work out 2 people at a time. On average, this workout takes 20-25...
Thursday is for…
WOD -
6 rounds for time of
3 Deadlift
6 Hang Power Clean
9 Front Squat
More changes coming to the website soon. We’ll be fleshing out some more stuff on nutrition & good vs bad habits. It’s all for your information, of course, you don’t HAVE to read any of it.
