Workout of the Day
« Previous Entries“Angie”
Monday, November 3rd, 2008100 Pull ups
100 Push ups
100 Sit ups
100 Squats
for time…….
Back Squats & Muscle ups!
Tuesday, October 28th, 20083-3-3-3-3-3
Back Squats
3-3-3-3-3-3
Muscle-ups
WOD 10.16.08
Thursday, October 16th, 2008Running for Reps/Time
Warm-Up: 30:30/45:15
Walk-Outs
Double Moutain Climbers
Chin to knees
Main Event:
Set up partners. Partner 1 completes the run while partner 2 does AMRAP of the exercise in the time it takes their partner to return. They switch roles, continue the count and come up with a total for the first complex, then move to the second one. This [...]
WOD 10.14.08
Tuesday, October 14th, 2008Warm-Up:
Turkish Get Up 5R/5L
see video here….Turkish Get-up Part 3, Jeff Martone…[wmv][mov]
Mail Box Run
SKILL work: Shoulder Press + 1 Arm DB Snatch
Main Event: TABATA Totals
20 seconds work/10 seconds rest x 8 rounds
2 minutes rest between stations
count the total number of reps for each of the following,
Great work everyone!!
OPEN Gym Saturday 10.04.08
Saturday, October 4th, 2008BARBARA
5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit Ups
50 Squats
Rest 3 minutes in between rounds.
Mike L., Scott P., Deb P. and Maureen….great having you all here this morning!
Great work everyone….enjoy this incredible weekend!
WOD 9.30.08
Tuesday, September 30th, 2008Warm Up: 30:30 45:15
Squats
Push-Ups
Mountain Climbers
-followed by a Mail Box Run
Main Event : TABATA TOTALS
20 seconds of work + 10 seconds of rest x 8 rounds
count each round for a total number of reps per station
Rest 2 minutes in between stations
Wall Ball (20#/14#)
Jump Rope
KB SDLHP (55#/35#)
Calorie Row
One Arm Alternating DB Snatch (40#/30#)
Jumping Pull Ups
WOD 9.17.08
Wednesday, September 17th, 2008 Fight Gone Bad
Wall Balls 20/14
Box Jumps 20 ” Box
SDLHP 75/55 lb.
Push Press 75/55 lb.
Calorie Row
Reps for time….3 Rounds!
1 Minute on each exercise then….
1 Minute rest between rounds.
My most sincere apologies to my 5 AM group who did this with 65# instead of 55#! You guys Rock!!
WOD 9-4-08
Thursday, September 4th, 2008Good Morning everyone!
Warm up:
complete 30 seconds of each exercise followed by 30 seconds of rest in between exercises. Complete a second set of each exercise for 45 seconds followed by 15 seconds of rest.
Overhead squats
Medicine Ball push ups
Medicine Ball Russian twists
Plank
Skill work: Rowing
Main event:
800 meter run
25 push ups 50 squats 75 sit ups
500 meter row
25 [...]
WOD 9-3-08
Wednesday, September 3rd, 2008Morning!
At the end of this grueling workout, I had a conversation with Cindy about accountability. Over the weekend Cindy had participated in the level 1CrossFit certification and had witnessed just how strict these instructors are with form. Box jump form was particularly stressed and a rep does not count unless both feet are completely on [...]
WOD 9-2-08
Tuesday, September 2nd, 2008Morning everyone!
Two Cindys are back in town today! First, I want to extend my congratulations to our own Cindy Brown who is now a distinguished CrossFit level 1 Certified Trainer! Way to go Cindy! I’m sure I speak for everyone by saying we truly appreciate all the work you do at Cynergy and are excited [...]