Agility Ladder
Med Ball Warrior Lunges
Lateral Box Jumps
Lateral Hurdle Jumps/Hops
Slam Ball
1-Legged Hip Extensions
1 Minute at each station for 4 rounds.
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Blog Archive
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2008
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February
(25)
- New Month... New Challenge... Looks Can Be Deceiving
- This is good
- This is why Sam abandoned us!!!!!!
- Met-Con ?
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- Ikea and red markers
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- Get Strong & An Additional Feb Challenge
- Beyond The Physical Training...
- Friday Morning Fury
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- Snowy Morning WOD
- Beautiful Butts
- Tomorrow
- Just Keep Moving
- Get ready to Run!
- This will Suck ! Like Good.
- Running Broad Street 2008 with CFP
- Tomorrow
- Batmans Revenge !
- 2/2/2008 WOD
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February
(25)
January Challenge Workout
30 Two Handed Swings
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
February Challenge Workout
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
'Estok' Workout
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
March Challenge Workout
The Unilateral Nightmare
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
April Challenge Workout
30 Snatches Right
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
May Challenge Workout
100 Box Jumps
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
Greg's 12 Days of CrossFit Workout
1 Burpee Pull Up
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
11 comments:
Always smiling!!!!
So true!! (the "always smiling" statement. I wouldn't know about the beautiful butts :)
Cynthia, I HOPE you weren't sitting during a workout. And why aren't you sweaty in this photo??? Something's up and I may have to investigate Wednesday morning.
Glad the butt is the focus of today's blog...my glutes are in a lot of pain from the WOM and this morning's WOD...It was good to see Sam and Doc D. We haven't seen the Dynamic Duo in awhile...oh wait a minute, I forgot, Sam never came back from AC and Doc D is still cuddling his male heir! My bad! Maybe Thursday will be a good day to come in at 6AM and throw around some weights.
I AM SAM!
THAT'S WHO I AM!
I DO NOT LIKE GREEN EGGS & HAM!
I SAID I WOULD X-FIT THIS AM,
TO TELL THE TRUTH,
THAT WAS JUST A SCAM!
I DO NOT X-FIT IN THE COLD,
I DO NOT X-FIT SO BE TOLD.
NOT IN THE LIGHT,
NOT DAY OR NIGHT,
NOT IN A PARK,
NOR IN THE DARK,
MY NAME IS SAM,
THAT’S WHO I AM,
I DO NOT X-FIT
SAM I AM!
Rich- middle name: Seuss...that was fabulous! I hope you didn't miss lunch over that post.
Uh oh Sammy, looks like you might have some explaining to do. Doc D might have one more week of an excuse but not after that!
On the topic of butts, my glutes feel a little tender from yesterday's workout as well, however I can't say I didn't expect it.
Fortunately, I'm sticking with presses and handstand holds today.
Rich is man of many talents!!!!
Nice Haiku Rich!
We had 8 inches of snow here in Old City! I was not going anywhere!
Only 8"? We had two feet out here and I had to walk to the gym barefoot in order to keep my shoes dry! See you Thursday Sam?
I promise. Thursday it is!....Weather permitting. ha!
OK...well, let me know if you need a ride back up here...Old Town gets pretty treacherous this time of year!
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