Wednesday 17 December 2008

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tuesday 16 December 2008

WOD courtesy of CrossFit Flood...

7 rounds for time of:

10 burpees
25' 1 arm db overhead walking lunge - 25% BW

Alternate arms each round.

Post time and load to comments.

Monday 15 December 2008

5 rounds of:

Deadlift, 3 reps
Max handstand push ups

There is no time component to this workout. Perform a heavy set of deads, then move immediately to HSPU. Take adequate rest between rounds.

Post load and number of HSPU (or sub) performed each round to comments.

Sunday 14 December 2008

"Gwen"

15-2-9 rep rounds of:

Clean & Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post load to comments.

Saturday 13 December 2008

Optional 5 pm class tomorrow after the nutrition cert. There will be a few different options for workouts. If you're not too sore, come test your mettle against CrossFitters from across the country!

Friday 12 December 2008

"Barbara"

5 rounds for time of:

20 pull ups
30 push ups
40 sit ups
50 squats

3:00 rest between rounds.

Record time for each round to comments.

Thursday 11 December 2008

Back Squat

5-5-5-5-5

Two ways to approach this: (1) weight straight across, or (2) ramping weight until you reach a max set of five on your last set. Remember, our heavy lift days are not "rest" days. Attack these workouts with the same tenacity you would any other WOD.

Post load to comments.

Wednesday 10 December 2008

"Tabata Mash-up"

:20 on/:10 off alternating between:

db hang snatch - 20% bodyweight
pull-ups

repeat for 8 cycles each.

Post lowest score for each exercise to comments.

What new equipment would you like to see in the gym? Post suggestions to comments.