SATURDAY, 1/28/12
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats 135/95#
Hand stand push-ups
FRIDAY, 1/27/12
"Filthy Fifty"
50 Box jumps
50 Jumpimg pull-ups
50 KB swings 1 pood
50 Lunge steps
50 Knees to elbows
50 Push press 45#
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double-unders
THURSDAY, 1/26/12
Ten rounds for time of:
15 Deadlifts 135#
15 Hand release push-ups
WEDNESDAY, 1/25/12
Five rounds for time of:
12 Wall ball shots
12 Toes to bar
Heroes & Sheroes WOD
"Nasty Girls"
50 Squats
7 Muscle-ups
10 Hang power cleans
TUESDAY, 1/24/12
Push jerk 10-5-5-3-3-1-1-1-1-1
MONDAY, 1/23/12
Five rounds for time of:
10 Squat cleans 135/85#
10 Pull-ups
SUNDAY, 1/22/12
For time:
Row 500 meters
50-40-30-20-10
Sit-ups
Double unders
50 Burpees
SATURDAY, 1/21/12
Workout of the day at Excell Gymnastics. Meet there at 8:15 a.m.
No WOD at the gym.
FRIDAY, 1/20/12
Tabata this......
Row
Squats
Ring rows
Push-ups
Sit-ups
THURSDAY, 1/19/12
Five rounds for time of:
5 Ring dips
10 Weighted squats 30/20#
15 KB snatches 16/12kg
WEDNESDAY, 1/18/12
Push press 10-5-5-3-3-1-1-1-1-1
Then skill work
TUESDAY, 1/17/12
6 Power snatches 95/65#
8 Pull-ups
10 Jumping lunges
12 minute A.M.R.A.P.
MONDAY, 1/16/12
10-9-8-7-6-5-4-3-2-1 reps for time of:
Kb swings
Box jumps
Wall ball shots
SUNDAY, 1/15/11
Row 2000 meters for time.
SATURDAY, 1/14/12
20 Push-ups
20 Sit-ups
20 Goblet squats 24/16kg
20 minutes A.M.R.A.P.
FRIDAY, 1/13/11
Make-up Day
Strength and skill work
THURSDAY, 1/12/11
Press 10-5-5-3-3-1-1-1-1-1
WEDNESDAY, 1/11/12
One minute at each station, with one minute to rotate to the next station.
Wall ball shots
Bent over rows
Stick Jumps
Pushups
Double unders
3 times
TUESDAY, 1/10/12
10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead squats 95/65#
Ring dips
MONDAY, 1/9/12
"Cindy"
or
Sundays workout
SUNDAY, 1/8/12
Five rounds for time of:
10 Deadlifts 185/123#
25 Box jumps
SATURDAY, 1/7/11
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
20 minute A.M.R.A.P.
FRIDAY, 1/6/12
Make-up Day
THURSDAY, 1/5/12
Five rounds for time of:
50 KB swings 53/35#
50 Double-unders
WEDNESDAY, 1/4/12
12 DB snatches
12 Push-ups
12 minute A.M.R.A.P.
TUESDAY, 1/3/12
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power cleans 135/85#
Wall ball shots
Box jumps
MONDAY, 1/2/12
"Ricky"
10 Pull-ups
5 DB deadlifts 75#
8 Push press 135#
20 minute A.M.R.A.P.
SUNDAY, 1/1/12
Rest Day
Get outside and enjoy the sunshine.
Please take a few minutes to write down 3 health and fitness goals for the new year. We would like to help you with them.
SATURDAY, 12/31/11
"Hiadlgo"
For time:
Run 2 miles
rest 2 minutes
20 squat cleans 135#
20 box jumps
20 Overhead walking lunge steps 45#
20 box jumps
20 squat cleans 135#
rest 2 minutes
Run 2 miles
FRIDAY, 12/30/11
Mike's Holiday Suprise
THURSDAY, 12/29/11
Time to lift something heavy....
Deadlift 5,5,5,5,5
Errrrrrrrrrr!!!!!!
WEDNESDAY, 12/28/11
Five rounds for time of:
10 Overhead squats 95/65#
50 Doubleunders
TUESDAY, 12/27/11
21-15-9 reps for time of:
KB swings 53/35#
Burpee box jumps
MONDAY, 12/26/11
Tabata a little different...
Pull-ups and sit-ups
Then
Squats and push-ups
SUNDAY, 12/25/11
Rest day.
Happy holidays!
The gym will be back open at 7:00 a.m. Monday.
SATURDAY, 12/24/11
Five rounds for time of:
10 KB swings 53/35#
20 Push-ups
30 Sit-ups
FRIDAY, 12/23/11
Holiday suprise/ Make-up day
THURSDAY, 12/22/11
Twelve XRSIZES of fitness:
1 broad jump
2 bear crawls
3 Hand stand push-ups
4 Burpees
5 Ring dips
6 turkish get-ups 20/10#
7 KB swings 53/25#
8 DB thruster 40/25#
9 Jumping lunges
10 Pull-ups
11 Knees 2 elbows
12 Pistols
WEDNESDY, 12/21/11
CrossFit Total
Back squat 1 rep
Shoulder press 1 rep
Deadlift 1 rep
TUESDAY, 12/20/11
30-20-10 reps for time of:
Pull-ups
Bumper plate GTO 45/25#
Stick jumps
MONDAY, 12/19/11
Six rounds for time of:
20 Push-ups
20 Lunges (10 ea. leg)
20 Sumo deadlift high pull 53/35#
20 Weighted sit-ups 20/15#
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