WOD
Wednesdays Womanly Worded Woefully Wanton Workout
Cindy
Max Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 squats
That’s really it. Trust me. It’ll work.
Tuesday’s Tyrannical Two-Tailed Training Treatise
Remember: if it starts with the run, it ENDS with the Clean 🙂
The Workout:
100m Run
10 Hang Power Clean 95/65
100m Run
9 Hang Power Clean 95/65
100m Run
8 Hang Power Clean 95/65
100m Run
7 Hang Power Clean 95/65
100m Run
6 Hang Power Clean 95/65
100m Run
5 Hang Power Clean 95/65
100m Run
4 Hang Power Clean 95/65
100m Run
3 Hang Power Clean 95/65
100m Run
2 Hang Power Clean 95/65
100m Run
1 Hang Power Clean 95/65
Monday the 7th. I’ve typed so much.
The CrossFit Open is coming! Yes, I have to pass the Judges Course, again. Yes you have to register, pay the money, and then we get to have fun!! Very same details as each year. Go to: games.crossfit.com for dates and all that. We’ll be running the actual workout on Fridays and Thursdays we’ll be doing Gymnastics Days again! COME. Don’t get all like “oooh, there won’t be like a ‘workout’ you know, so like why even go and stuff.” Last time I checked, I was pretty heavy, so when I do stuff with me, it’s like really heavy, so maybe I’d be getting stronger and better able to control my body, sounds kinda like fitness doesn’t it? I mean who doesn’t want to learn how to do new things, and get higher skill moves?
The Workout:
“Randy”
For Time:
75 Power Snatches 75/55
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
Shatterday 2.0!
It’s like “The Chief” but longer, but with more breaks, but heavier… Let’s rock this!
The Workout:
Buddy Chief:
Max Rounds in 5 Minutes of:
5 Power Cleans
10 Push-ups
15 Air Squats
Buddy 1 does one round of 5,10,15, then other buddy does a round of 5,10,15 and keep going back and forth until the 5:00 is up.
Rest 1 Minute
3 “Rounds” for Max Rounds!
Such a great workout!
Certainly every bit as great as the man.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.
The Workout
“Nate”
Max Round in 20 minutes of:
2 Muscle Ups
4 Handstand Push Ups
8 KB swings 70/53
The Scary Rare “Coaches Choice Day”
The Workouts:
Bike: 50/40/30/20/10 Cals and 5/10/15/20/25 Toe to Bar.
Rower: Max Rounds in 15 Minutes of 10/8 Cals, 8 Toes to Bars
These workouts aren’t terrible different, but depending on what’s up and how you are we’ve got options. Of course scaling outside of these options will be done to take care of you guys and guide your training, but here’s the template!