Workout of the Day

As of June 1, 2011, the workout of the day will be posted on the front page of this website.  This information will remain as an archive for reference.

Workout of the Day Tuesday May 31, 2011
For time:
40 kb swing (45/25)
40 goblet squat
250 run with kb
30 kb swing
30 goblet squat
250 run with kb
20 kb swing
20 goblet squat
250 run with kb
10 kb swing
10 goblet squat
250 run with kb

Workout of the Day Monday May 30, 2011
“Blake”
4 rounds for time:
100′ walking lunge w/ plate overhead
30 box jumps
20 wall ball shots
10 handstand push ups

Workout of the Day Saturday May 28, 2011
5 rounds for time:
15 dumbbell squat cleans
15 dumbbell push press
15 double unders

Workout of the Day Friday May 27, 2011
250m run or 300m row (weather pending) at the beginning of each round
21-15-9
box jump
v sit up
hand release push up

Workout of the Day Thursday May 26, 2011
Amrap 20 mins:
10 pull ups
10 kb swings
10 walking lunge steps
5 burpees

Workout of the Day Wednesday May 25, 2011
15 minutes to find your 5 rep max of one of the following:
A. shoulder press
B. push press
C. push jerk
D. split jerk
E. thruster

Workout of the Day Tuesday May 24, 2011
Tabata intervals of:
pull ups
push ups
sit ups
squats

-:20 seconds of work followed by :10 of rest for 8 intervals of each exercise.  Record your lowest rep count for eaech movement.

Workout of the Day Monday May 23, 2011
“Annie, meet your new friend, Karen.”
50-40-30-20-10 of
Wall Ball Shot
Double Unders
-compare to 2/16/11

Workout of the Day Friday May 20, 2011
3 rounds for time:
20 front squats
10 push press
30 sit ups
10 push press
-you will use the same weight for the push press as you use for the front squats.

Workout of the Day Thursday May 19, 2011
15 minutes to find your 5 rep max of one of the following:
A. Back Squat
B. Front Squat
C. Overhead Squat
D. Thruster

Workout of the Day Wednesday May 18, 2011
“Filthy 50″
For time, 50 reps of each:
box jumps (24/20)
jumping pull ups
kettlebell swings (36/25)
walking lunge steps
knees to elbows
push press (45/30)
back extensions
wall balls (20/14)
burpees
double unders

Workout of the Day Tuesday May 17, 2011
21-15-9 of:
pull up
sit up
jumping squat
-rest two minutes, then:
9-12-15 of:
jumping squat
sit up
pull up

Workout of the Day Monday May 16, 2011
Amrap 20 mins:
250m run or 300m row
10 pull ups
15 push ups
20 squats

Workout of the Day Saturday May 14, 2011
50 cals on rower
50 push press (30/20)
50 goblet squat (55/36)
50 sumo dl high pull
50 walking lunge steps
50 wall ball (20/14)
-5 burpees after each 50 reps

Workout of the Day Friday May 13, 2011
AMRAP 20 minutes:
5 pull ups
10 one arm kettlebell swings (R+L=1)
15 sit ups

Workout of the Day Thursday May 12, 2011
Deadlift 100 times your bodyweight for time.
-1 min work, 1 min rest.
-this does not neccessarily mean you lift your bodyweight 100 times.  For example; if you weigh 200 lbs, your goal is to lift a total of 20,000 lbs.  You can lift 200 lbs 100 times, 100 lbs 200 times.  Just as long as: weight on bar x reps = 100 x bodyweight.
-when you come in, we will figure the amount you have to lift in total, figure out a weight you feel comfortable lifting and set the number of reps you must complete.
-if you aren’t comfortable putting your weight on the board, you can simply put a check mark for the finished wod.

Workout of the Day Wednesday May 11, 2011
“Helen”
3 rounds for time of:
400 meter run or 500 meter row
21 kettlebell swings
12 pull ups

Workout of the Day Tuesday May 10, 2011
8 minutes of dips
6 minutes of box jumps
4 minutes sit ups
2 minutes double unders
-score is total reps completed.

Workout of the Day Monday May 9, 2011
3 rounds:
30 double unders
10 burpees
10 clean and jerk

Workout of the Day Saturday May 7, 2011
For time:
25 walking lunge steps
20 pull ups
50 box jumps, 20″
20 double unders
25 ring dips
20 knees to elbow
30 sit ups
30 hang squat cleans, 35 lb dumbbells
25 back extensions
20 wall ball, 20 lb
3 rope climb ascents
-as usual, scaling and substitutions will be available.

30 kettlebell swings

Workout of the Day Friday May 6, 2011
Push Press 5-5-5
then
Double Under/Hang Power Clean
42/21
30/15
18/9

Workout of the Day Thursday May 5, 2011
Death by box jumps,
rest 2 minutes, then:
Death by hand release push ups x2
-that means 2 the first minute, 4 the second, 6 the third and so on…

Workout of the Day Wednesday May 4, 2011
6 rounds:
5 sommersaults
10 hollow to superman
15 V sit ups
20 flutter kicks (4 count)
25 squats

Workout of the Day Tuesday May 3, 2011
“Jeremy”
21-15-9 reps of:
overhead squat (95/65)
burpees

Workout of the Day Monday May 2, 2011
4 rounds:
20 DB Thrusters
20 Pull Ups
40 2 count mountain climbers

Workout of the Day Saturday April 30, 2011
For time:
100 sit ups
20 burpees
40 box jumps
60 pull ups
80 push ups
100 squats
-this may look familiar. The reason for that is we did this in reverse order two weeks ago.  It will be interesting to compare times.

Workout of the Day Friday April 29, 2011
4 rounds for time:
20 back squat
50 sit ups

Workout of the Day Thursday April 28, 2011
For time:
1 wall climb, 35 jumping squats, 10 burpees
2 wall climbs, 30 jumping squats, 10 burpees
3 wall climbs, 25 jumping squats, 10 burpees
4 wall climbs, 20 jumping squats, 10 burpees
5 wall climbs, 15 jumping squats, 10 burpees

Workout of the Day Wednesday April 27, 2011
2011 CrossFit Games workout #6
AMRAP 7 minutes:
3 thrusters
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull up…
-add 3 reps each time until 7 minutes is up.
Men’s weight – 100 lbs, women’s weight – 65 lbs.

-weights and movements will be scaled accordingly

Workout of the Day Tuesday April 26, 2011
150 Goblet Squats
150 V Sit Ups
-partition reps any way you would like.

Workout of the Day Monday April 25, 2011
1 to 10 to 1 of:
Box jump
Push up
KB swing

Workout of the Day Saturday April 23, 2011
Vik’s Dirty 30 Birthday wod
3 rounds for time:
30 pull ups
30 box jumps
30 push ups
30 double unders
*-Vik, and anyone else brave enough, will also do 10 burpees at the end of each round.  Just remember, we do torturous wod’s because we care!  Happy Birthday Vik.

Workout of the Day Friday April 22, 2011
150 goblet squats
150 V sit ups
-partition reps any way you would like.

Workout of the Day Thursday April 21, 2011
Turkish Get Ups w/ Shoulder Press, 5 rounds
3 reps right side, then 3 shoulder press
3 reps left side, then 3 shoulder press
-rest 2-3 minutes between rounds

Workout of the Day April 20, 2011
AMRAP 20 mins:
5 power clean (145/100)
10 toes to bar
15 wall balls (20/14) men-10′/women-9′

Workout of the Day April 19, 2011
Max height box jump, then:
AMRAP 13 minutes:
3 pull ups
6 push ups
9 squats

Workout of the Day, April 18, 2o11
For time:
400 meter walking lunge,
followed by 10 minutes of double under practice.
(400 meters is equal to 31 laps on the mats)

Workout of the Day, April 16, 2011
100 squats
80 push ups
60 pull ups
40 box jumps
20 burpees
100 sit ups

Workout of the Day April 15, 2011
AMRAP 20 minutes:
15 double unders
15 sit ups
15 back extensions

Workout of the Day April 14, 2011
15 minutes to find your 5 rep max deadlift.

Workout of the Day April 13, 2011
CrossFit Games 2011 Workout #3:
As many rounds as possible in 10 minutes of:
60 barbell burpees
30 Overhead squats (Men-120, Women-90)
10 muscle ups

-rest assured that whatever level you are at, scaling options and workouts will be available to all those that are unable to perform the required movements.  We want to make sure everyone gets a workout regardless of the prescribed weights and movements. For example,
Amrap 10 mins:
60 burpees
30 overhead squats (appropriate weight)
30 pull ups
30 dips

or

Amrap 10 mins:
20 burpees
10 overhead squats
9 pull ups
9 dips
Workout of the Day April 12, 2011
5 rounds for time:
15 sumo deadlift high pull
25 kb swings
50 2 count mountain climbers

Workout of the Day Monday April 11, 2011
Death by Thrusters (Men-75/Women-45)

Workout of the Day Saturday April 9, 2011
Emily’s birthday wod:
27 squats
27 sit ups
27 deadlifts (135/95)
27 wall balls (20/14)
27 ring dips
54 double unders
27 rings dips
27 wall balls
27 deadlifts
27 sit ups
27 squats

Workout of the Day Friday April 8, 2011
5 rounds for time of:
15 sumo deadlift high pull
25 KB swings
50 2 count mountain climbers

Workout of the Day Thursday April 7, 2011
Tabata intervals of:
box jump
v-sit up
kb swings
ball slams

Workout of the Day Wednesday April 6, 2011
2011 CrossFit Games wod #3:
Amrap in 5 minutes:
1 Squat Clean
1 Overhead Jerk
(men-165, women-110)
-a full round is 1 squat clean and 1 jerk, all reps count towards total
Then,
21-15-9
DB squat snatch, right arm
DB squat snatch, left arm
pull up

Workout of the Day Tuesday April 5, 2011
“Barbara”
5 rounds for time:
20 pull ups
30 push ups
40 sit ups
50 squats
-rest exactly 3 minutes between each round.  It will be up to you to time the rest periods.  For example, if you finish the first round at 3:43, you will start your second round at 6:43.

Workout of the Day Monday April 4, 2011
Front Squat 5-5-5
then,
21-15-9 of:
Hang Power Clean
Knees to Elbows

Workout of the Day Saturday April 2, 2o11
5 burpees
60 sit ups
5 burpees
50 kb swings
5 burpees
40 pull ups
5 burpees
30 hand stand push ups
5 burpees

Workout of the Day Friday April 1, 2011
100 burpees
200 pull ups
300 push ups
400 squats

then, scroll down for the real workout
APRIL FOOLS!

4 rounds for time of:
5 thrusters (heavy)
10 pull ups
10 dips
15 kb swings

Workout of the Day Thursday March 31, 2011
AMRAP in 15 minutes of:
Bear crawl to end of mats
15 squats
Sprint to other end of mats
15 sit ups

Workout of the Day Wednesday March 30, 2011
CrossFit Games workout #2:
AMRAP 15 minutes:
9 Deadlift (155/100)
12 Hand Release Push Ups
15 Box Jump (24″/20″)

-if you are competing and planning on having the workout judged, you must contact us ahead of time.

Workout of the Day Tuesday March 29, 2011
5 rounds for time of:
15 med ball cleans
15 wall ball shots
men – 20 lbs, women – 14 lbs

Workout of the Day Monday March 28, 2011
7 rounds for time of:
15 Knees to Elbows
20 Sit Ups
25 Two count Mountain Climbers

Workout of the Day Saturday March 25, 2011
Partner workout with ”Cindy”
AMRAP 25 mins:
5 pull ups
10 pull ups
15 squats
You will partner up for this workout. Example: 1st person does 5 pull ups while 2nd person is resting, 2nd person does 5 pull ups while 1st person rests, 1st person does 10 push ups while 2nd person rests, 2nd person does 10 push ups while 1st person rests, 1st person does 15 squats while 2nd person rests, 2nd person completes 15 squats while 1st person rests.  A round is complete when the second person completes their 15 squats.

Workout of the Day Friday March 24, 2011
50 box jump
50 push press
35 box jump
35 push press
20 box jump
20 push press

Workout of the Day Thursday March 24, 2011
7 minutes of jump rope/double under practice.
Then,
9-15-21 of:
kb swing
pull up
dip

Workout of the Day Wednesday March 23, 2011
10 rounds for time:
15 deadlifts
15 push ups
*deadlift weights will be scaled accordingly to insure proper form can be maintained throughout the entire workout.

Workout of the Day Tuesday March 22, 2011
“Jackie”
1000 meter row
50 thrusters
30 pull ups

Workout of the Day Monday March 21, 2011
Back Squat 5-5-5
then
150 wall balls for time
3 burpees on the minute every minute until all wall balls are completed.

Workout of the Day Saturday March 19, 2011
30 calories on rower
30 push press (heavy)
30 box jumps (high)
30 V sit ups
30 wall ball shots
30 jumping squats
30 jumping pull ups
* 5 burpees after completion of each 30 reps

Workout of the Day Friday March 18, 2011
7 rounds:
10 pull ups
10 push ups
20 weighted walking lunges (r + l =1)

Workout of the Day Thursday March 17, 2011
500 meter row, then 3 rounds:
17 kb swings
17 box jumps
17 jumping squats
17 burpees

Workout of the Day Wednesday March 16, 2011
2011 CrossFit Games 1st wod:
As Many Rounds as Possible in 10 minutes of:
30 double unders
15 Power Snatch (ground to overhead) (M-75/W-55)

Workout of the Day Tuesday March 15, 2011
1-10-1
Thrusters
Pull Ups
Sit Ups

-those that still wish to compete in the games and have their scores validated at Great Lakes must contact us to set up a time.

Workout of the Day Monday March 14, 2011
 5 rounds:
30 wall balls
10 burpees

Workout of the Day Saturday March 12, 2011
5 rounds:
10 goblet squats
10 pull ups
10 box jumps
10 push ups
10 kb swings

Basic intro class:

CrossFit Total with members from Great Lakes and CF Cleveland:

Workout of the Day Friday March 11, 2011
3 rounds for time:
2 minute row
2 minute burpees
2 minutes double unders
2 minutes rest

 Workout of the Day Thursday March 10, 2011
As many rounds as possible in 20 minutes of:
10 horizontal ring rows
10 dips
25 sumo deadlift high pull

Workout of the Day Wednesday March 9, 2011
Death by Front Squats
M-95/W-65
-Perform 1 front squat the first minute, 2 squats the second minute, and so on until you are unable to perform the required number of reps for that minute.

Workout of the Day Tuesday March 8, 2011
21-15-9 of:
Box Jump
Walking Lunge with plate overhead. (R+L=1)
-the box should be as high as you can get and the plate should be as heavy as you can get. 

Workout of the Day Monday March 7, 2011
Push Press 5-5-5
then,
AMRAP 12 mins:
9 toes to bar (sub knees to elbows if needed)
15 Hand release push ups
21 Squats

Workout of the Day Saturday March 5, 2011
Row 750 -reps of 21-18-15-12-9-6-3-Row 500

Workout of the Day Friday March 4, 2011
1 to 10 to 1 up and down ladder of:
Knees to Elbows
Box Jump
Kettlebell Swing

Workout of the Day Thursday March 3, 2011
Squat Clean 5-5-5
then,
As many rounds as possible in 12 minutes of:
5 Belushi Burpees
15 V- Sit Ups

*A Belushi Burpee is a regular burpee, but on your jump you turn 180 degrees in the air (see “Animal House”)

Workout of the Day Wednesday March 2, 2011

10 rounds for time of:
:10 second hold at top of pull up
:20 second hand stand hold
:30 second wall sit

Workout of the Day Tuesday March 1, 2011

For those of you that missed Friday due to weather:
“Cindy”
As Many Rounds in 20 minutes of:
5 pull ups
10 push ups
15 squats

Workout of the Day Monday February 28, 2011

Turkish Get Up 3-3-3

Rest, and then:
42/21
30/15
18/9
Double Under/Heavy KB Swing

Workout of the Day Saturday February 26, 2011

500 meter row
50 V sit up
50 squats
50 sit ups
50 pull ups
50 4 count flutter kicks
50 squats
500 meter row

Workout of the Day Friday February 25, 2011

“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

Workout of the Day Thursday February 24, 2011

21-18-15-12-9-6-3 reps of:
Box Jump (20/24)
Ring Dip
Sit Up
Hand Release Push Up

Workout of the Day Wednesday February 23, 2011

Deadlift 5-5-5-5-5
- :45 plank hold after each set. Max plank hold after 5th set.
- increase weight each set. If you drop the weight to the ground after a rep, the rep does not count.

Workout of the Day Tuesday February 22, 2011

3 rounds for time:
20 KB Swings (55/36)
10 Burpees
20 Goblet Squats (55/36)

10 Burpees

Workout of the Day Friday February 18, 2011

10 Rounds:
10 Deadlifts
10 Jumping Ring Dips

Workout of the Day Thursday February 17, 2011

Front Squat 5-5-5

8 minutes max pull ups
6 minutes max push ups
4 minutes max squats
2 minutes max burpees

Workout of the Day Wednesday February 16, 2011

“Grace”
30 Clean and Jerk for time (135/95)

Get your wits about you and then:

“Annie, meet your new friend, Karen.”
50-40-30-20-10 of
Wall Ball Shot
Double Unders

Workout of the Day Tuesday February 15, 2011

1000 m Row
100 V Sit up
100 4 count flutter kick
100 knees to elbows

Workout of the Day Monday February 14, 2011

Shoulder Press 5-5-5

Rest a few minutes, then:
21-15-9
Pull Ups
Push Ups
Sit Ups
Squats

Workout of the Day Saturday February 12, 2011

Tabata Intervals of:
Pull Ups
Box Jumps
Sit Ups
Ball Slams

Workout of the Day Friday February 11, 2011

AMRAP 20 mins:
5 Burpees
10 KB Swings
15 DB Push Press

Workout of the Day Thursday February 10, 2011

“Elizabeth”
21-15-9
Cleans
Ring Dips

Workout of the Day Wednesday February 9, 2011

Back Squat 5-5-5-5-5

Workout of the Day Tuesday February 8, 2011

50-40-30-20-10
Box Jumps
Back Extensions

Workout of the Day Monday February 7, 2011

100 Squats
100 Sit Ups
100 Push Ups
100 Pull Ups

Workout of the Day Saturday February 5, 2011

5 Rounds:
15 Front Sqauat (95/65)
8 Burpees

Workout of the Day Friday February 4, 2011

Four rounds for time of:
20 kettlebell swings
15 box jumps
10 burpees
5 forward rolls

Workout of the Day Thursday February 3, 2011

Turkish Get Ups 5-5-5-5-5

If you haven’t tried Turkish Get Ups before, show up tonight for some fun. 

Workout of the Day Wednesday February 2, 2011
“Jackie”
1000 meter row
50 thrusters
30 pull ups

Workout of the Day Tuesday February 1, 2011

Row 800 meters, then complete 100 reps total from each grouping:
Group 1:
push up
dip
kb press
wall ball
db thruster

Group 2:
OH Squat
Box Jump
knees to elbows
ball slam
wall ball sit up

Finish with any combo of your choosing for a total of 50:
burpees
row (calories)

Workout of the Day Monday January 31, 2011

3 rounds for time:
50 double unders
50 back extensions
50 sit ups

Workout of the Day Saturday January 29, 2011

4 rounds, 1 minute each movement:
4 count mountain climber
pull up
jumping squat
hand release push up
burpee
rest

Workout of the Day Friday January 28, 2011

7 rounds for time of:
15 box jumps
15 knees to elbows
15 kettlebell swings

Workout of the Day Thursday January 27, 2011

4 rounds:
4 Squat Clean Thrusters
8 Burpees
12 Pullups

Workout of the Day Wednesday January 26, 2011

Alternating Tabata intervals of:
Deadlifts
Burpees

You will do 20 seconds of deadlifts, 10 seconds of rest.  Then 20 seconds of burpees, followed by 10 seconds of rest for 6 rounds.

 Lauren wouldn’t settle for hand release push ups in the cool down, so she went with clapping push ups.

Workout of the Day Tuesday January 25, 2011

“Hop to it”
As Many Rounds as Possible in 20 mins:
Hop 40′ on right foot
20 Squats
Hop 40′ on left foot
20 Kettlebell Swings

Workoutof the Day Monday January 24, 2011

Push Press 30-25-20-15-10-5
Jumping Squat 10-20-30-40-50-60

Workout of the Day Saturday January 22, 2011

1200 meter row
10 Pull Ups
20 Burpees
40 Pull Ups
60 Push Ups
80 Squats
100 Sit Ups

Workout of the Day Friday January 21, 2011

3 min jump rope
3 min max squats
3 min jump rope
3 min max sit ups
3 min jump rope
3 min max squats
-record number of max squats, sit ups and squats

Workout of the Day Thursday January 20, 2011

As many rounds as possible in 20 mins of:
15 hand release push ups
150 meter row

Workout of the Day Wednesday January 19, 2011

5 rounds, NOT for time:
15 Thrusters (weight you use for Fran)
15 Deadhang Pull ups

Pullups are to be done 1 at a time. After each rep, drop off of the bar at the bottom of the rep after full extension.  Rest 2-3 minutes between each set.

Workout of the Day Tuesday January 18, 2011

1 to 10 to 1 ladder of:
Lateral Jumps (4 count)
KB Swings (55/36)

Workout of the Day Monday January 17, 2011

1200 meter row
100 Sit Ups
80 Squats
60 Push Ups
40 Pull Ups
20 Burpees
10 Pull Ups

Cool Down: 100 Ball Slams

Workout of the Day Saturday January 15, 2011

100 Ring Rows
100 Push Press (45/30)
100 Walking Lunges (R = 1, L = 1)
100 Box Jumps (24″/20″)
100 Double Unders
-break up the reps anyway you would like.

Workout of the Day Friday January 14, 2011

“Helen” Rowing

3 rounds for time:
500 meter row
21 KB Swings (55/36)
12 Pull Ups

Workout of the Day Thursday January 13, 2011

Pistols 10-8-6-4-2
Burpees 25-20-15-10-5
KB Swing 50-40-30-20-10

The wod will move through as follows: 10 pistols, 25 burpees, 50 kb swings, then onto the next 8 pistols, 20 burpees, 40 kb swings until you get to the bottom of the ladder.

Workout of the Day Wednesday January 12, 2011

Push Jerk 10-10-10-10-10

Tabata Squats

Workout of the Day Tuesday January 11, 2011

7 rounds for time of:
15 Knees to Elbows
20 Sit Ups
25 Two count Mountain Climbers

Workout of the Day Monday January 10, 2011

As Many Rounds as Possible in 12 minutes of :

7 Deadlifts
7 Push Ups
7 Sumo Deadlift High Pull
7 Thrusters

Workout of the Day Friday January 7, 2011

5 minutes: Row (calories)
4 minutes: Squat
3 minutes: 2 Count Mountain Climbers
2 minutes: Ball Slams
1 minute: Double Unders
-your score is your total number of reps.

Workout of the Day Thursday January 6, 2011

1 to 10 to 1 up and down ladder of:

Thrusters
Pull Ups
Sit Ups
-Start or Finish with a 500 meter row.

Workout of the Day Wednesday January 5, 2011

“Diane”
21-15-9
Deadlift
Handstand Push Ups

*Weights and modifications will be made as necessary.

Workout of the Day Tuesday January 4, 2011

As Many Rounds as Possible in 20 mins of:
5 Hang Power Cleans
10 Wall Ball Shots
15 KB Swings

Workout of the Day Monday January 3, 2011
Whichever wod you did not have a chance to do in either Thursday or Friday of last week.

Workout of the Day Friday December 31, 2010

3 rounds for time:
20 KB Swings (55/36)
10 Calories on Rower
20 Goblet Squats (55/36)
10 Calories on Rower

Workout of the Day Thursday December 30, 2010

“Brenton”
5 Rounds for time of:
100′ Bear Crawl
100′ Standing Broad Jump
-perform 3 burpees after every 5 broad jumps.

Workout of the Day Wednesday December 29, 2010

Death by Squat Cleans

-1 rep the first minute, 2 reps the second minute, and so on until you are unable to complete the assigned number of reps.  Rest 3 minutes, then:

Death By Ring Dips

Workout of the Day Tuesday December 28, 2010

Two minutes max reps:
Pull Ups
Push Ups
Sit Ups
Squats
Double Unders
-Rest 4 minutes, the repeat.  Post total number of reps completed.

Workout of the Day Monday December 27, 2010

5 Rounds:
Row for lowest 500 meter pace.

“Karen”
150 Wall Balls for time (20/14)

You will get on the rower and pull like hell until you get the lowest possible number for your approximate 500 meter pace.  You will not be on the rower that long, but it will still be one hell of a workout.

Workout of the Day Thursday December 23, 2010

Turkish Get Ups 3-3-3-3-3-3

Don’t know what a Turkish Get Up is?  You’ll have to show up to find out.

Workout of the Day Wednesday December 22, 2010

“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

-all 100 reps of each movement must be completed before moving on to the next.

Workout of the Day Tueday December 21, 2010

6 rounds for time:
10 Dips
15 Box Jumps
20 Walking Lunges

Workout of the Day Monday December 20, 2010

500 meter row, 5 burpees
100 double unders, 5 burpees
80 squats, 5 burpees
60 sit ups, 5 burpees
40 push ups, 5 burpees
20 pull ups, 5 burpees
500 meter row

Workout of the Day Friday December 17, 2010

3 rounds for time:

30 Double Unders
10 Burpees
10 Ground to Overhead (135/95)

Workout of the Day December 16, 2010

Back Squat 15-15-15-15-15

-increase weight each round.  The fourth and fifth rounds may be broken up to complete the reps.

Workout of the Day Wednesday December 15, 2010

“Fran”
21-15-9 of:
Thrusters (95/65)
Pull Ups

Workout of the Day Tuesday December 14, 2010

Fun with Tabata’s: 20 seconds of work, followed by 10 seconds of rest, repeating eight times for each of the following movements:

Pull Ups
Push Ups
Sit Ups
Burpees
Squats

Workout of the Day Monday December 13, 2010

As many rounds as possible in 20 minutes of:

10 Push Press, Right arm
10 Pull Ups
!0 Push Press, Left Arm
200 meter row

Workout of the Day Friday December 10, 2010

300 squats for time
10 dead hang pull ups after every 50 squats

*-For those that really want to have fun: 15 hand release push ups after pull ups.

Workout of the Day Wednesday  December 8, 2010 and Thursday December 9
-People that were not able to make it Wednesday we able to complete the 50 on Thursday

“Filthy Fifty”
50 Box Jumps (24″/20″)
50 Jumping Pull Ups
50 Steps, Walking Lunge
50 Knees to Elbows
50 Kettlebell Swings (55/36)
50 Back Extensions
50 Push Press (45/30)
50 Wall Ball Shots (20/14)
50 Burpees
50 Double Unders

*-Reps and weights will be scaled as necessary.

Workout of the Day Tuesday December 7, 2010

Thrusters 3-3-3-3-3-3

Workout of the Day Monday December 6, 2010

300 situps for time

Perform 10 burpees after every 50 situps.

Do 100 reps each of ab-mat situps, 4-count flutter kicks & v-situps, partitioned any way you choose.

Workout of the Day Friday December 3, 2010

75 calories on rower
75 walking lunges
75 kb swings (55/36)
75 squats
150 2 count mountain climbers

Workout of the Day Thursday December 2, 2010

“Annie”
50-40-30-20-10
Double Unders
Sit Ups
*If you cannot do doubles, do triple the prescribed number in singles.

Rest 5 mins, then:

5 rounds: 300 meter sprints on rower, rest 2 mins in between rounds.

Workout of the Day Wednesday December 1, 2010

5 rounds for time of:
16 Burpee Box Jumps (24″/20″)
16 Pull Ups

Workout of the Day Tuesday November 30, 2010

Burgener warm up

Hang Power Clean 3-3-3-3

Push Press 3-3-3-3

Workout of the Day Monday November 29, 2010

5 rounds for time, 1 minute at each station:
Row (calories)
Ball slams
Squat
Rest

Workout of the Day Wednesday November 24, 2010

Shoulder Press 10-10-10-10-10
With a 300m row in between each round. 
Weight should increase on the shoulder press each round.

Workout of the Day – Tuesday November 23, 2010

21-18-15-12-9-6-3 reps of:
Dips
Burpees

Quote of the night from Lisa, “Did you know the cool down is really just like another workout?”

“Cool Down”: Death by Plank Jacks.  3 plank jacks minute 1, 6 minute 2, 9 minute 3… until failure.

Emily and Vik completed this wod on Wednesday.

Workout of the Day – Monday November 22, 2010

Cindy:
As many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

Workout of the Day – Thursday November 18, 2010

3 Rounds for time:
30 kettlebell swings (55/36)
25 box jumps (24″/20″)
20 push ups

*weights and reps will be scaled as necessary.

Workout of the Day – Wednesday November 17, 2010

Deadlift 10-10-10-10-10
The goal is to increase weight each set while maintaining proper form.  Rest approximately 2 minutes between sets.

Workout of the Day – Tuesday November 16, 2010

100 wall balls for time (20/14)
3 burpees on the minute until all 100 wall balls are complete

Workout of the Day – Monday November 15, 2010

100 burpees for time
3 wall balls on the minute until all 100 burpees are complete

Workout of the Day – November 10, 2010

10 Rounds for time:

10 squats
10 2 – count mountain climbers
100 meter sprint

“Cool Down”

3 rounds:
1 min. Prowler Push & :30 sec Battling Ropes
7 minutes of stretching