Band Runs
Lateral Cone Jumps
Lateral Box Shuffles
Slam Ball
Jumping Pull-ups
Maybe a lil' something afterward also.
1 Minutes at each drill. 5 Rounds.
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2008
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February
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- New Month... New Challenge... Looks Can Be Deceiving
- This is good
- This is why Sam abandoned us!!!!!!
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- Friday Morning Fury
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- Tomorrow
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- 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
26 comments:
The new puppy comes in tomorrow! Look out.
Bulldog/Shih-tzu mix. It is a BullShit.
Does that mean you won't be in tomorrow?
New puppy!!!
http://www.doggienews.com/2006/03/bulldog-shih-tzu-mix.htm
You better still be coming in to the Saturday am workout! We can take turns doing weighted squats with a 2 lb dog.
Funny. I was quoting Harry Dunn and Lloyd Christmas from "Dumb and Dumber"
T-cup Shih-tzu/Yorkie Mix. Shorkie.
Same name as Bobby Ross's pup-- Charly
My training is bad right now. I will get back in the swing of it. Consistency is so important.
No worries Sam, I'm sure between all of us you'll get enough sh!t to get back into it. We miss you!
Sam made it in for a workout this morning, even with all the snow and cold!
I think has to make up for some of his inconsistency.
Sam, I chose some much needed sleep over training this morning. I promise I'll have your workout for you next week.
A real rugger doesn't need sleep.
Dawn, I dream about all the trys when I sleep and relive all the rib-cracking tackles I laid out.
Dawn, precisely why I could never play. I love to sleep and will take it any chance I get.
Sam made it in this AM? Holy Bat-shit! If I had about 4" of snow up here, Sam must have been dealing with at least 6 feet in the South Street Snow Belt.
Charly the Shorkie is going to have quite a welcoming party at the airport with the LePore family and their snow plow. Good luck tonight Sam...I'm betting against your appearance tomorrow AM...Crappy weather and a new puppy arriving at 10PM tonight don't make for a promising outlook.
By the way, I have no excuse for missing open gym today. Are we still looking to do some technique work tomorrow after the WOD?
I did a CRAZY workout today!
Spam, you'll have plenty of time to sleep when you die. Live to find your glory.
Greg, you keep talking about rib crunching tackles and I'm never going to get her to play!
Tomorrow morning is still a go.
Dawn, sleep is as important to me as food and coffee. Enough said.
And yes, I'm not looking to get my ribs cracked or shoulder dislocated anytime soon.
Crazy?!!! Damn! Was this a solo gig with no witnesses like all of JCB's workouts?!!
I'll have to bring my belt, gloves, lifting shoes, and squat suit for the post-WOD workout...gotta take it up a notch!
For Sam:
OK gang, you know the rules, no humping, no licking, no sniffing hineys.
They're driving an '84... Sheepdog.
I expected the Rocky Mountains to be a little rockier than this.
I was thinking the same thing. That John Denver's full of shit, man.
Dawn, in mens rugby we worry about breaking ribs. Apparently in womens rugby you worry about breaking nails.
Oh shit!
"Why you going to the airport? Flying some where?"
"well, I saw your luggage and I put 2 and 2 together."
Lloyd: That's a lovely accent you have. New Jersey?
Lady at bus stop: Austria.
Lloyd: Austria! Well, then. G'day mate! Let's put another shrimp on the barbie!
Lady at bus stop: Let's not.
Greg, I don't break ribs...just hearts. ;)
Bruises can be sexy. Broken ribs, not so much.
Where are you, Ward?!?!?!
Sexy Bruise was the name of my high school band...I played a lot of triangle and kazoo and a little cow bell too
Rob, just had a visual. The kazoo is a good look for you. Much respect.
Thanks Dawn.
Unfortunately, Sexy Bruise was a flash in the pan and we broke up just as we hit it big with the song "Lactic Acid Buildup"...they loved us in American Samoa...went on tour with Citizen Dick..."Touch me, I'm Dick" was their breakout hit.
Hey everyone..." We landed on the moon!!!!"
Dawn, that was an obvious comeback.
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