Diez Cinco de April

4/15/20

Mobility Work
 Stretch
 Windmills
 Best Stretch


Core Work
Bicep Curls
TRX Squats

EMOM 

5 RDS

L Chin-ups
Kb Deadlifts

18 M Bike

14th De April

04/14/20

Mobility Work
Neck Work

Strength Band Work

3x10

Tricep Pull
Bicep Pull
Shrug Pull


Wod

5 RDFT

14 Y Fly
20 Low Row
14 SDLFT
20 Ab Rolls

13th De April

4/13/20

Mobility Work

30 Min

Wod

5 RDFT

20 KB Floor Bridge Press

20 KB Shoulder Press Per Shoulder

20 KB DeadLift

80 M KB Farmers Walk

Plank/Reverse Plank

9th Dia Del April

4/09/20

Mobility Work

7 RDS

7 pushups
7 kb sdl
7 elevated pushups
7 TRX squats
7 kb shoulder press 
7 hollow rock 
7 bicep curl


Core work


Bike 18. 

Ocho de April

4/08/20

Mobility Work

Yoga

4/07/20

Mobility Work

AMRAP 15

Cindy 

5 Chin-ups
10 Bar pushups
15 Squats
10 Abrolls

Seis De April

4/06/20

Mobility Work

AMRAP 20

10 TRX SDLSQUAT
10 Pushups
10 KB Shoulder Press

Core Work

10 Side Plank Press
Reverse Plank
Plank

Five days of April

4/05/20

Mobility Work

Calf raises
Bicep curls

WOD

AMRAP 20

3 Ring Chin-ups 2 Kte
8 TRX Low Row
6 Half Gu Kb Press each side


Core work

18 M Bike 

Quart de April

4/04/20


Mobility Work

Biceps
Triceps


WOD

AMRAP 20

40 Kb Snatch
10 Pushups

30 Kb Snatch
20 Pushups

20 Kb Snatch
30 Pushups

10 Kb Snatch
40 Pushups

Core work. 

Dos Dia De April

4/02/20


Extensive Mobility Work


WOD

5 RDFT

20 Calf Raise
20 KB Shoulder Press
10 TRX Y Fly
100 m Farmers Walk 


15 M Bike Base 

April Fools Day

4/01/20

Mobility Work


WOD

3 RDFT

30 Ab Rolls
40 Pushups
50 TRX Squats

Ride 18

3/31/20

Mobility work
Windmills


AMRAP 20

12 TRX Low Row
12 SDHP 35 bar
12 Bridge Floor Press

Planks
Reverse planks

3/30/20

Mobility work

AMRAP 20
3 ring chin-ups kte
6 db true pushups
6 sldl floor touch
3 kb clean and jerk

Reverse plank
Ab rolls

3/28/20

3/28/20

Body Mobility

Core warm up

Wod warmup

WOD

AMRAP 30

3x5

Tri KB Complex

8 SL Floor Touch

20 Goblet Stepups

Planks

Superman’s

Bike Lean To 10

3/27/20

3/27/20

Leg stretch
Neck exercises
Core mobility

AMRAP 20
12 TRX low row
6 TRX shoulder flies
6 TRX chest flies
12 pushups


3 rds
DB floor pushups max reps
Ab rolls
Ring holds-kte

Ride at Lean to.

1/8/12 Am Strength Bench T row Lunch Spin bike Intervals Pm wod 7 rdft 7 db g2o 7 pull-ups 7 true push-ups 7 toes 2 bar 7 bridges

1/7/13 2 miles elliptical 3x10 Ring push-ups Curls

11/7/12 Wod 5 rdft 2 rope climbs 15 db HP clean & jerks 20 burpees

July 25,2011

150 kb swings




July 24
5 rds
30 situps
30 pushups
3 40m sprints

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 21,2011

5 rds
Max dead hang pullups

Metcon
5 rds
30 pushups
2 50 m sprints

July 20, 2011

AM
10 mile bike

lunch
8 rds
8 pullups
8 hanging clean and jerks
8 burpees

July 19, 2011

wod
4 rds
400 m run
25 pushups
15 db deadlifts

July 1, 2011

WOD

12-15-21-15-12
press
ohs
pullups

tabata
sit up/back ext

June 12
Bike
6 x 1m

Xfit
Amrap 15
12 ring pushups
20 kb ground to over head

June 11,2011
Bike 13 easy pace

June 10, 2011
am
bike intervals

pm
Wod
25 sit ups/back ext
21-15-9
thrusters
pullups
25 sit ups/back ext
21-15-9
db deadlifts
elevated pushups

May 7,2011
Am
Bike 9

Pm
Amrap 15
5 ohs
4 dead hang pullups
9 burpees

100 Situps/back ext

June 6,2011

Wod
a.m.
Bike. 8x400m sprints

Pm
Amrap 12
7 pushups
10 kb sdhp
7 db press

4 rds
30 secs each
Sit ups / planks

June 2,2011

Wod
5 rds
16 box jumps
12 ring pushups
6 L pullups

After
Back holds

May 25, 2011

REST DAY

May 25,2011

Wod
5 rds
12 back extensions
12 half get UPS
12 pull ups
12 w pushups
12 ohs w stick

May 24, 2011

Wod
8 m bike

8 stairs w 20lb vest
80 pushups w vest

May 19, 2011

Wod
20 to 1
lunges
presses
must use a 45 bar

50 pullups

May 18, 2011

Wod
25 Situps
25 back ext
21-18-15-12-9-6-3 db press
50 m farmers walk

May 17, 2011

Wod
5 l pullups
8 w pushups 25#
10 ohs bar only

After
Tabata bike

May 9, 2011

wod
7 rds
7 pullups
7 hang power clean and jerks
7 back squats
7 pushups
7 supermans

April 25,2011
Wod
Amrap 8x2/4 min rest
5 l chinups
7 elevated pushups
9 squats

5 pullups
10 pushups with a plate
15 lunges

Easter Sunday
Wod
8 rds
16 pushups
16 australia pullups
16 kb squats

After
8 rds/30 secs
Bridge holds
Planks

April 17, 2011

Obstacle course with kids

15 pushes
15 squats
15 situps
15 supermans
Run between stations

April 14, 2011

Wod

7 rds
7 L chin ups
7 ring dips
7 ktes
7 Mountain climbers-each leg
7 goblet squat

After
6 rds
45on15off
Back ext hold

April 13, 2011

WOD
4 rds
25 pullups
15 ohs
25 pushups
15 hpc

after
4 rds
30 seconds each
situps/planks

April 12, 2011

Wod
25 situps/back ext
21---3
presses
50 m farmers walk

April 5, 2011

Too Bad

WOD
7 rds
7 ktes
7 pushups
7 ohs
7 hpc
7 pullups

April 4, 2011

Double Duty
Wod
amrap 20
100 jump ropes
10 pullups
50 m farmers walk


WOD
amrap 15
5 dips
10 sdhp
15 situps

April 2, 2011

Wod
10 RDS
5 DH pullups
7 Dips
12 Squats

After
Hollow rocks
Supermans

march 28, 2010

wod

10 rds

10 scorpions

10 back ext

15 pushups

March 25, 2011

Wod

10 rds

7 pullups

9 pushups

11 back ext

After

Tabata bridges

March 24, 2011

WOD

25 Situps

25 back ext

21-18-15-12-9-6-3 presses

50 m farmers walk

March 23, 2011

wup

5 rds

20 Situps

20 back ext

wod

amrap 20

5 l chinups

10 ring pushups

15 ohs bar

March 16, 2011

Double duty

3 rds

50 squats

20 pushups

21-15-19

Front squats

Dips

Much later

Death by pullups

march 15, 2011

wod
5 rds presses 95# max reps

march 14, 2011

wup
3 rds
100 jump ropes
5 wall walks

wod
8 rds
5 squat cleans
7 pullups
9 kb swings

after
tabata situps

March 11, 2011

WUP

100 jj

WOD

4 rds

25 sit-ups

25 back extension

25 pullups

25 kbswings

March 10, 2011


WOD

50-10
pushups
10-50
db squats
3 50 m sprint

after
50 situps
50 back ext

March 9, 2011

Well world i am back, no longer following someone elses blog. gotta do it my way. so here it goes.

WUP
3 rds
10 situps
10 scorpions
10 thrusters

WOD
amrap 15
6 OHS 65#
8 db push press 45#
10 hanging power cleans
30 jump ropes

Feb 22, 2011

WUP

3 rds

10 pushups

10 chinups

10 back extensions

10 sit-ups

10 ohs bar

WOD

7 rds

100 jump ropes

7 pullups

Rest 3 minutes

7 rds

100 jump ropes

7 ktes

75 ohs bar

Feb 18, 2011

WUP
3 rds
15 pushups
15 back extensions
15 kb swings

WOD
4 rds
25 pullups
25 deadlifts
400 m run

Feb 17, 2011

Wup

10 press

10 lunges

3 rds

WOD

10 rds

20 squats w/bar

20 presses w/bar

20 hanging cleans

Feb 17, 2011

Wup

10 press

10 lunges

3 rds

WOD

10 rds

20 squats w/bar

20 presses w/bar

20 hanging cleans

Jan 27, 2011

WOD

50 DB Thrusters
50 Back Ext
50 Pullups
50 KB swings
50 Pushups
50 Lunges
50 Situps
50 DB row

Also, you must wear a weighted vest for this

Jan 26, 2011

WOD
21-15-9
ohs
pullups
with a weighted vest

Jan 25, 2011

wod
800 M RUN
50 PRESSES AT 95#
75 LUNGES W/ 45#
100 SITUPS
800 M RUN

Jan 23, 2011

WUP

1000 m row

Dynamic stretches

WOD

21/15/9

Bench 95

Hanging power cleans 65

10 db lunges between rds

Then

200 m row

21/15/9 pullups

10 box jumps x(3)

Jan 21, 2011

WOD

10 rds

One Arm DB Power Clean Right

One Arm DB Front Squat Right

One Arm DB Push Press Right

One Arm DB Front Squat Right

One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left

One Arm DB Front Squat Left

One Arm DB Push Press Left

One Arm DB Front Squat Left

One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number

Jan 20, 2011

WUP

CF Warm Up

WOD

7 rds

30 kb swings

10 pullups

Tabata

Back ext.

Jan 18, 2011

WOD
This is from Brandt Fitness, i a m going to follow his website and list my mods along the way.

50 Thrusters
30 dips & pullups
40Thrusters
24 D/P
30 Thrusters
18 D/P
20 Thrusters
12 D/P
10 Thrusters
6 D/P

Jan 7, 2011

WUP
3 rds
10 burpees
10 t-pushups
10 ktes

WOD
6 rds
15 pullups
20 pushups
25 squat cleans

after
100 situps

Jan 6, 2011

WUP
ride your bike for awhile

WOD
30 squats
1 mile very fast bike ride
25 pushups

1:00 rest between rds, 5 rds total. You need to increase the movements by 5 after each rd.

Jan 4, 2010

Way to go TCU!!!!!

WUP
5 Cindy's

WOD

Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.


10 minutes of yoga afterwards, mandatory

Jan 3, 2010

WOD
AMRAP 30

8 pullups
16 back ext
16 sit ups
300 m run

Jan 2 ,2011

WUP
1000 m row

WOD

Strength
5 rds
back squat

Met Con
amrap 10
10 presses
10 box jumps
60 m farmers walk

Jan 1, 2011

Happy New Year!!!!!!!!!!!!!!!!!!

WOD

400m row
50 press
400m run
50 squats
400m row
50 pushups
400m run
50 pullups

I went to Brandt Fitness and martial Arts this morning, this was his WOD for today.


Session Only Today!
Video: Rack Jerk
15 min of Behind the Neck Rack Jerk Practice (go heavy or go light!)

WOD:Max rounds in 15 min:
3 Forward Rolls
10 HSPU
30 Double-Unders

Dec 27, 2010

I hope everyone had a wonderful Christmas especially the kids. Now that it's over and the New Year is upon, it's time to get back to some Xfitin.

Strength workout before work:

5x8

Bench

WOD

7 rds

14 back ext

7 lunges

7 elevated pushups

7 pullups

7 pushups

7 lunges

You must wear a vest or add weight for every movement

Dec 17, 2010

1 mile run

6 rds

25 pushups

15 riding squats

25 situps

15 box jumps

1 mile run

Dec 16, 2010

WOD
5 rds
6 forward/backward lunges
12 presses
12 curls
12 pushups

Dec 15, 2010

WOD
45 squats
45 bench
45 pullups

45 squats
45 dips
45 pulls

45 squats
45 thrusters
45 situps

Dec 14, 2010

WOD
5 rds
8 presses 95#
16 squats
16 pushups
8 kbs

8-6-4
ktes
farmers lunge
50 m farmers walk

Dec 10 ,2010

WOD

5k

Strength

8 rds
Bench Work
Back Squats

Dec 9, 2010

Double Daze

5 rds

1 stair

15 hanging clean & jerk

7 rds

7 deadhang pullups

7 lunges

7 elevated pushups

7 back extension

7 ohs

Dec 7, 2010

warm up

cf warmup

WOD
10-40 ladder
ohs
40-10 ladder
pushups

10-40 ladder
dips
40-10 ladder
sit ups

Dec 6, 2010

Wod

5 rds

5 hanging clean jerks
7 pulls
9 pushups
11 squats

Strength

5x5 presses

WOD

Minute Man

Do each movement for a minute, with a minute break after the last movement.

5 rds

Situps

Back extensions

Pushups

Pullups squats

Nov 30, 2010

maybe another rest day for me, i have to work and there is no one here to cover dispatching. probably best for my knees. That being said, today is day 2 of the Xfitone Paleo Challenge. I am accepting ideas for t shirt designs. I will be giving out free tees to the most improved Xfitter for the month of December and i will also give a free month to any Xfitter that participates in my program for at least 1 day in the month of December.

Also, many props to 81 for power cleaning 175 at the unnamed box in A-Town. i know he owes at all to XFITONE.COM. much respect!!!!!!!!!!!

Nov 29, 2010

Rest day for me, nice easy work out yesterday trying to loosen up the joints. Since, today is a Monday and it sucks, maybe today is a good to start the popular trend of a strict Paleo Diet. YEA!!!!!!! That means no beer! ThaT sucks arse, but it will be worth it: or will it. Stay tuned for the details. Oh 81, I am going to kick your ass!

Nov 28, 2010

WOD

5 rds
max dead hang pullups

3rds
400 m run
50 thrusters 45#
50 situps

Nov 27, 2010

WOD

21-15-9
95 bench
65 hanging cleans
100 m farmers walk

Nov 26, 2010

WOD

4 rds

200 jump ropes
25 thrusters
25 situps
25 scorpions
25 true pushups

Nov 22, 2010

warmup

3 rds of cindy
with 20 situps and 20 back extensions between rds

WOD
120 pullups
120 dips

Nov 17, 2010

WOD

100 pullups for time
3:00 rest
100 pushups for time

Nov 12, 2010

warm up
do something

WOD

10 rds

100 jump ropes
30 pushups

afterwards
100 situps
100 back extensions

Nov 11, 2010

WOD

6 rds
50 squats
15 pullups

after

4 rds
tabata l-sits-back extensions

Nov 10, 2010

WOD

5 rds

100 jump ropes
25 back ext
25 pushups
100 jump ropes
25 pullups
25 presses

Nov 9, 2010

WOD
50 squats
21 pullups, dips, half getups
75 squats
15 pullups, dips, half getups
100 squats
9 pullups, dips, half getups

Nov 6, 2010

Warmup

cfe

WOD

Death by Pushups

with a weighted vest.

Nov 5, 2010

First of all, yesterday was

Nick's birthday. Happy birthday to him!!!!

WOD

Please refer to Brandt Fitness/Crossfit website for the workout today.

10 Rds

15 kb swings

15 pushups

no sprinting for me, playing softball tonight

Nov 2, 2010

WOD

5 rds

10 pulls
20 pushups
10 deadlifts
20 situps
10 press
20 squats

after

60 scorpions