CW's WOD:
6 Rounds for Time:
20 Squats
20 Push-ups
20 Walking Lunge Steps
Row 300 mtrs.
CW: 26:12
LW's WOD:
5 Rounds for Time:
25 AbMat Sit-ups
25 Happy Russians
10 - 65# Bench Press
LW: 15:08
Monday, December 29, 2014
Sat., Dec. 27, 2014 (CW only)
WOD:
10 Rounds for Time:
Row a sub 1:25/500 m pace for as long as possible (or row as hard as possible for 1 min. and determine that pace)
Rest 3 mins.
Scale pace so interval can be maintained approx. 1 min
Post time maintained for each interval
60 sec. - 1:41
1:05
:48
:50
:45
:50
:52
:56
:46
10 Rounds for Time:
Row a sub 1:25/500 m pace for as long as possible (or row as hard as possible for 1 min. and determine that pace)
Rest 3 mins.
Scale pace so interval can be maintained approx. 1 min
Post time maintained for each interval
60 sec. - 1:41
1:05
:48
:50
:45
:50
:52
:56
:46
Fri., Dec. 26, 2014
WOD:
21 - 18 - 15 - 12 - 9 - 6 - 3
Power Cleans
Sit-ups
Back Extensions
CW: 17:04, 50#
21 - 18 - 15 - 12 - 9 - 6 - 3
Power Cleans
Sit-ups
Back Extensions
CW: 17:04, 50#
Wed., Dec. 24, 2014 (CW only)
WOD:
10 x 150 mtr. Row, resting 1 min. between rows
CW: 30.7, 29.4, 28.2, 28.6, 28.3, 28.1, 28.5, 28.5, 28.0, 27.3
10 x 150 mtr. Row, resting 1 min. between rows
CW: 30.7, 29.4, 28.2, 28.6, 28.3, 28.1, 28.5, 28.5, 28.0, 27.3
Monday, December 22, 2014
Mon., Dec. 22, 2014 (CW only)
WOD:
Run 400 meters (1/4 mi.)
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
“Kelly”
Five rounds for time of:
Run 400 meters (1/4 mi.)
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
CW: 41:29 (in the dark and the cold!)
Sunday, December 21, 2014
Friday, December 19, 2014
Fri., Dec. 19, 2014
WOD:
Row 10- 500 km. sprints, with 30 seconds rest between each sprint
Record total time.
CW: 26:41
LW: didn't do it because of leg. (just did stretching and 3sets of 10 - 65# Bench Press
Comments:
Craig said he would like to repeat this WOD sometime. He thinks he can improve to where he does all sprints under 2:05.
Row 10- 500 km. sprints, with 30 seconds rest between each sprint
Record total time.
CW: 26:41
LW: didn't do it because of leg. (just did stretching and 3sets of 10 - 65# Bench Press
Comments:
Craig said he would like to repeat this WOD sometime. He thinks he can improve to where he does all sprints under 2:05.
Thursday, December 18, 2014
Thurs., Dec. 18, 2014
WOD:
50 KB Swings
Row 2,000 km's
50 KB Swings
CW: 16:08
LW: 18:23
Cool Down:
LW: 3 x 10 - 65# Bench Press
50 KB Swings
Row 2,000 km's
50 KB Swings
CW: 16:08
LW: 18:23
Cool Down:
LW: 3 x 10 - 65# Bench Press
Wednesday, December 17, 2014
Wed., Dec. 17, 2014
WOD:
4 Rounds for Time:
50 Squats
40 Back Extensions
30 Push-ups
CW: 23:29
LW: 24:32
Comments:
We did this WOD 6 months ago, and I a disappointed to say that Craig did it in 20:50, and I did it in 23:30. How can we be worse?? GGRRR.
4 Rounds for Time:
50 Squats
40 Back Extensions
30 Push-ups
CW: 23:29
LW: 24:32
Comments:
We did this WOD 6 months ago, and I a disappointed to say that Craig did it in 20:50, and I did it in 23:30. How can we be worse?? GGRRR.
Tuesday, December 16, 2014
Tues., Dec. 16, 2014
WOD:
5 Rounds for Time:
5 Elevated Push-ups
10 Pistols
10 Supine Pull-ups
12 Deadlifts
9 Hang Power Cleans
6 Power Jerks
CW: 26:46, 65#
LW: 25:45, 55#
Cool Down:
LW: Row 500 mtrs.
5 Rounds for Time:
5 Elevated Push-ups
10 Pistols
10 Supine Pull-ups
12 Deadlifts
9 Hang Power Cleans
6 Power Jerks
CW: 26:46, 65#
LW: 25:45, 55#
Cool Down:
LW: Row 500 mtrs.
Monday, December 15, 2014
Mon, Dec. 15, 2014
WOD:
In 30 mins,
2 Rounds of:
30 Thrusters
30 Supine Pull-ups
Then row for as far as possible in the time left.
CW: 2,990 km., 65# Thrusters
LW: 2,229 km., 55# Thrusters
In 30 mins,
2 Rounds of:
30 Thrusters
30 Supine Pull-ups
Then row for as far as possible in the time left.
CW: 2,990 km., 65# Thrusters
LW: 2,229 km., 55# Thrusters
Friday, December 12, 2014
Fri., Dec. 12, 2014
WOD:
3 Rounds for Time:
Row 50 calories
100 Hurdle Hops
50 Walking Lunges
CW: 29:14
LW: 35:28
Comments:
Tough, tiring workout! My time was horrible, but I was thrilled to be done with this WOD and the week of WOD's!
3 Rounds for Time:
Row 50 calories
100 Hurdle Hops
50 Walking Lunges
CW: 29:14
LW: 35:28
Comments:
Tough, tiring workout! My time was horrible, but I was thrilled to be done with this WOD and the week of WOD's!
Thursday, December 11, 2014
Thurs., Dec. 12, 2014
WOD:
12 Mins. on Clock:
1 min. Squat Cleans
1 min. Push Jerks
2 min. Squat Cleans
2 min. Push Jerks
3 min. Squat Cleans
3 min. Push Jerks
CW: 78 in all, 65#
LW: 78 in all, 50#
Cool Down:
LW: Flat out on floor, Row 500 mtrs.
Comments:
Another tiring workout! I KNOW my form was not that good (definitely did not get low enough in my squats - not even close, to be honest). But I am still exhausted, my thighs are killing me, and my heart is still racing!!
12 Mins. on Clock:
1 min. Squat Cleans
1 min. Push Jerks
2 min. Squat Cleans
2 min. Push Jerks
3 min. Squat Cleans
3 min. Push Jerks
CW: 78 in all, 65#
LW: 78 in all, 50#
Cool Down:
LW: Flat out on floor, Row 500 mtrs.
Comments:
Another tiring workout! I KNOW my form was not that good (definitely did not get low enough in my squats - not even close, to be honest). But I am still exhausted, my thighs are killing me, and my heart is still racing!!
Wednesday, December 10, 2014
Wed., Dec. 10, 2014
WOD:
7 Turkish Get-ups
CW:
LW: 20#
Cool Down:
LW: 25 AbMat Sit-ups, 25 Box Jumps, 25 DU's
7 Turkish Get-ups
CW:
LW: 20#
Cool Down:
LW: 25 AbMat Sit-ups, 25 Box Jumps, 25 DU's
Tuesday, December 9, 2014
Tues., Dec. 9, 2014
WOD:
5 Rounds for Time:
Row 500 mts.
15 Thrusters
CW: 25:08, 65#
LW: 29:04, 50#
Cool Down:
LW: 50 AbMat Sit-ups
Comments:
This is a tough workout. At least I increased my Thruster weight from 45# to 50# this time.
5 Rounds for Time:
Row 500 mts.
15 Thrusters
CW: 25:08, 65#
LW: 29:04, 50#
Cool Down:
LW: 50 AbMat Sit-ups
Comments:
This is a tough workout. At least I increased my Thruster weight from 45# to 50# this time.
Monday, December 8, 2014
Mon., Dec. 8, 2014
WOD:
For Time:
Row 1,000 mtr.
50 Dumbbell Squats
Row 750 mtr.
35 Dumbbell Push Press
Row 500 mtrs.
20 Dumbbell Shoulder Press
CW: 21:09, 20# Squats, 25# Push-Press and Shoulder Press
LW: 23:35, 15# Squats, 20# Push-Press, 15# Shoulder Press
Cool Down:
LW: 50 AbMat Sit-ups
For Time:
Row 1,000 mtr.
50 Dumbbell Squats
Row 750 mtr.
35 Dumbbell Push Press
Row 500 mtrs.
20 Dumbbell Shoulder Press
CW: 21:09, 20# Squats, 25# Push-Press and Shoulder Press
LW: 23:35, 15# Squats, 20# Push-Press, 15# Shoulder Press
Cool Down:
LW: 50 AbMat Sit-ups
Friday, December 5, 2014
Fri., Dec. 5, 2014
WOD:
3 Rounds for Time:
Row 15 Calories
10 Hurdle Hop Burpees
CW: 9:28
LW: 9:13
Cool Down:
LW: Walk around lake
Comments:
A good way to end the week. Glad to have this week's workouts over with!
3 Rounds for Time:
Row 15 Calories
10 Hurdle Hop Burpees
CW: 9:28
LW: 9:13
Cool Down:
LW: Walk around lake
Comments:
A good way to end the week. Glad to have this week's workouts over with!
Thursday, December 4, 2014
Thurs., Dec. 4, 2014
WOD:
25 Supine Pullups
25 Summo Deadlift High Pulls
25 Elevated Push-ups
25 Burpees
Row 750 Mtrs.
CW: 25:13, 65#
LW: 22:56, 45#
Comments:
After I finished this, I realized I should have done more weight. I should have at least tried to do 50#. I feel like a weenie. Need to push myself more.
25 Supine Pullups
25 Summo Deadlift High Pulls
25 Elevated Push-ups
25 Burpees
Row 750 Mtrs.
CW: 25:13, 65#
LW: 22:56, 45#
Comments:
After I finished this, I realized I should have done more weight. I should have at least tried to do 50#. I feel like a weenie. Need to push myself more.
Wednesday, December 3, 2014
Wed., Dec. 3, 2014
WOD:
5 Rounds for Time:
Row 500 mtr.
15 Thrusters
CW: 24:00, 65#
LW: 28:50, 45#
Comments:
Exhausting workout. Yikes.
5 Rounds for Time:
Row 500 mtr.
15 Thrusters
CW: 24:00, 65#
LW: 28:50, 45#
Comments:
Exhausting workout. Yikes.
Tuesday, December 2, 2014
Tues., Dec. 2, 2014
WOD:
For Time:
50 KBS
2 mile on Air Dyne
50 KBS
CW: 14:00
LW: 15:24
Cool Down:
LW: 50 AbMat Sit-ups, Deadlifts (set PR of 125#)
For Time:
50 KBS
2 mile on Air Dyne
50 KBS
CW: 14:00
LW: 15:24
Cool Down:
LW: 50 AbMat Sit-ups, Deadlifts (set PR of 125#)
Monday, December 1, 2014
Mon., Dec. 1, 2014
WOD:
For Time:
12 - 9 - 6 Reps.
Deadlifts
Supine Pull-ups
CW: 11:49, 165#
LW: 7:23, 100#
Cool Down:
CW: 2 x 1,000 mtr. Row
LW: 500 mtr. Row, 50 AbMat Sit-ups, 3 x 120# Deadlifts
Comments:
I am wanting to increase my deadlift weight. I was happy to do a few 120#'s this morning before I finished my workout. I may have rounded my back a tad, so I have to be very conscientious of this in the future.
I am just SO happy to able to do deadlifts again. It has been almost two years since my "injury," and I really wasn't sure if I would ever be able to do deadlifts again.
For Time:
12 - 9 - 6 Reps.
Deadlifts
Supine Pull-ups
CW: 11:49, 165#
LW: 7:23, 100#
Cool Down:
CW: 2 x 1,000 mtr. Row
LW: 500 mtr. Row, 50 AbMat Sit-ups, 3 x 120# Deadlifts
Comments:
I am wanting to increase my deadlift weight. I was happy to do a few 120#'s this morning before I finished my workout. I may have rounded my back a tad, so I have to be very conscientious of this in the future.
I am just SO happy to able to do deadlifts again. It has been almost two years since my "injury," and I really wasn't sure if I would ever be able to do deadlifts again.
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