For Time:
400 m Run
15- Medicine Ball Squat clean
15- Knees to Elbows
15- Box jump
400m Run
15- Dumbbell Shoulder Press
15- Dumbbell Push press
15- Dumbbell Push Jerk
400m Run
15- Pull-ups
15- Burpees
15- Walking lunge with plate held overhead
400m Run
FACT: From a complete stop, a human is capable of outrunning a Formula One Racecar for about 30 feet!
Saturday, February 27, 2010
Friday, February 26, 2010
February 26th, 2010
Tabata mash-up:
3 Rounds:
Prowler Sprints 3x (20s)
Box jumps 3x (20s)
Swings 3x (20s)
60 seconds rest
Prowler Sprints 3x (20s)
Box jumps 3x (20s)
Swings 3x (20s)
60 seconds rest
FACT: Every time Beethoven sat down to write music, he poured ice water over his head.
Thursday, February 25, 2010
Tuesday, February 23, 2010
February 23rd, 2010
Warmup:
Alley Run
Situps
Good Mornings
Five Rounds for time:
10 Single Arm Dumbbell Snatch
10 Dumbbell Jump Squats
10 Pull-ups
FACT: Hunting camels in Arizona is prohibited.
Sara is taking the bar exam today and tomorrow I'm sure she will destroy it just like her workouts!!
Monday, February 22, 2010
February 22nd, 2010
"JEREMY"
21-15-9
Overhead Squats
Burpees
FACT:
The average housewife walks 10 miles a day around the house doing her chores
21-15-9
Overhead Squats
Burpees
FACT:
The average housewife walks 10 miles a day around the house doing her chores
Friday, February 19, 2010
February 19/20th, 2010
Warm up:
800m Run
Five rounds for max reps of:
30# DB thruster
Pull-ups
FACT: The five Olympic rings represent the five major regions of the world – Africa, the Americas, Asia, Europe and Oceana, and every national flag in the world includes one of the five colors, blue, yellow, black, green, and red.
800m Run
Five rounds for max reps of:
30# DB thruster
Pull-ups
FACT: The five Olympic rings represent the five major regions of the world – Africa, the Americas, Asia, Europe and Oceana, and every national flag in the world includes one of the five colors, blue, yellow, black, green, and red.
Thursday, February 18, 2010
February 18th, 2010
1-2-3-4-5-6-7-8-9-10 reps of the triplet:
Overhead squat
Push-up
Renegade row
FACE: An ear of corn averages 800 kernels in 16 rows. A pound of corn consists of approximately 1,300 kernels. 100 bushels of corn produces approximately 7,280,000 kernels. Corn is produced on every continent of the world with the exception of Antarctica.
Overhead squat
Push-up
Renegade row
FACE: An ear of corn averages 800 kernels in 16 rows. A pound of corn consists of approximately 1,300 kernels. 100 bushels of corn produces approximately 7,280,000 kernels. Corn is produced on every continent of the world with the exception of Antarctica.
Tuesday, February 16, 2010
February 16th, 2010
Warmup:
12 Minute AMRAP:
400m Run
Pullups (max rep)
Pushups (twice as many as pullups)
Six Rounds for time:
4 Turkish Getups
8 Swings
12 Weighted Situps
Use the heaviest weight and try to complete the rounds 10 minutes
FACT: The first alarm clock could only ring at 4 a.m.
12 Minute AMRAP:
400m Run
Pullups (max rep)
Pushups (twice as many as pullups)
Six Rounds for time:
4 Turkish Getups
8 Swings
12 Weighted Situps
Use the heaviest weight and try to complete the rounds 10 minutes
FACT: The first alarm clock could only ring at 4 a.m.
Monday, February 15, 2010
February 15th, 2010
Holiday training session 7:30AM
HAMMER GONE BAD
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean - 1 minute
*Rest 1 minute between rounds
*Score total reps per round
FACT: From a complete stop, a human is capable of outrunning a Formula One Racecar for about 30 feet
Friday, February 12, 2010
February 12th, 2010
REMINDER NO TRAINING THIS SATURDAY 2/13 AND ONE CLASS AT 7:30AM ON MONDAY PRESIDENTS DAY 2/15!
Warmup:
Tabata Swings
MetCon:
Complete 5 rounds for time of:
9 Dumbbell Thruster
6 Pull-ups
3 Burpees
Fact: It takes 100 pounds of rain water to produce a single pound of food from the earth
Thursday, February 11, 2010
February 11th, 2010
Warmup:
10 min AMRAP
300m Row
2X-5 Pullups
2X-10 Pushups
2X-15 Squats
5 Sets:
3 Shoulder Press
6 Dynamic Back Squats
Fact: One gallon of used motor oil can ruin approximately one million gallons of fresh water
10 min AMRAP
300m Row
2X-5 Pullups
2X-10 Pushups
2X-15 Squats
5 Sets:
3 Shoulder Press
6 Dynamic Back Squats
Fact: One gallon of used motor oil can ruin approximately one million gallons of fresh water
Tuesday, February 9, 2010
February 9th, 2010
Warmup: 1 mile run at 65-85%
30-25-20-15-10-5 rep rounds of:
PVC Pull-thru sit-ups
Back extension
Knees to elbows
Stiff legged deadlift
*modified from CF main 2/8
Fact: Dogs and cats like humans are either right or left handed (paws).
30-25-20-15-10-5 rep rounds of:
PVC Pull-thru sit-ups
Back extension
Knees to elbows
Stiff legged deadlift
*modified from CF main 2/8
Fact: Dogs and cats like humans are either right or left handed (paws).
Monday, February 8, 2010
February 8th, 2010
10 MIN AMRAP WARM UP
Run 400
5-15 dips
15 overhead squats
15 back extensions
Gymnastic-Pullup Ladders
Strength-Trap Bar Farmer Carry
Fact: A notch in a tree will remain the same distance from the ground as the tree grows
Run 400
5-15 dips
15 overhead squats
15 back extensions
Gymnastic-Pullup Ladders
Strength-Trap Bar Farmer Carry
Fact: A notch in a tree will remain the same distance from the ground as the tree grows
Saturday, February 6, 2010
February 6th, 2010
SUPER SATURDAY
Saturday on training session at 7:45am.
If you missed a workout this week or want to work on a lift from this week this is your chance!
Saturday on training session at 7:45am.
If you missed a workout this week or want to work on a lift from this week this is your chance!
Fact: CBS commercial spots in Sunday’s Super Bowl ran from $2.5 million to more than $3 million for each 30-second spot. A total of more than $200 million will be spent on Super Bowl ads, including the pre- and post-game shows, according to industry analysts.
Friday, February 5, 2010
February 5th, 2010
HELEN
3 Rounds for time
400m Run
21 Swings
12 Pullups
Fact: Tasmania is said to have the cleanest air in the world
Today In History: 1979 - US population reaches 200 million *According to Census Bureau
3 Rounds for time
400m Run
21 Swings
12 Pullups
Fact: Tasmania is said to have the cleanest air in the world
Today In History: 1979 - US population reaches 200 million *According to Census Bureau
Thursday, February 4, 2010
February 4th, 2010
Warmup:
250m row
L Sits
Strength:
Deadlift/Pushups
5 Sets:
3 Rep max Deadlift
Max rep Pushups
* Rest as needed between rounds
Fact: Intelligent people have more zinc and copper in their hair
250m row
L Sits
Strength:
Deadlift/Pushups
5 Sets:
3 Rep max Deadlift
Max rep Pushups
* Rest as needed between rounds
Fact: Intelligent people have more zinc and copper in their hair
Tuesday, February 2, 2010
February 2nd, 2010
Warmup
10 Min AMRAP from 2/1
Gymnastic Skill-L Sits
5 Sets
1 Shoulder Press
3 Push Press
5 Push Jerks
*rest two-four mins between efforts working up to a max set
Fact: Canola oil is actually rapeseed oil but the name was changed for marketing reasons
10 Min AMRAP from 2/1
Gymnastic Skill-L Sits
5 Sets
1 Shoulder Press
3 Push Press
5 Push Jerks
*rest two-four mins between efforts working up to a max set
Fact: Canola oil is actually rapeseed oil but the name was changed for marketing reasons
Monday, February 1, 2010
February 1st, 2010
Warm up:
10 min AMRAP
Alley Run
2x of the following
5 Pullups
10 Dips or Pushups
15 Squats
3x- 10 Knees to Elbows
Strength: Prowler sprints!!!
Fact: The human, femur (thigh bone) are stronger than concrete
10 min AMRAP
Alley Run
2x of the following
5 Pullups
10 Dips or Pushups
15 Squats
3x- 10 Knees to Elbows
Strength: Prowler sprints!!!
Fact: The human, femur (thigh bone) are stronger than concrete
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