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