We had a week of workouts that left us feeling like we’d been run over. We took the day off yesterday to recover, but didn’t feel 100% like ourselves today. Sometimes, you just have to push through it… Stretch, Run 1 mile, Range of Motion (ROM) Drills, then 21-15-9 of: Russian KB Swings (72#) Butt-to-ball […]
Dynamic warm-up, then MetCon: Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]
Today’s workout was awesome. Still sore from yesterday and then piled more on today. So I crushed a huge breakfast: four eggs, brown rice, spinach, tomato, and avocado. Muscle fuel! Dynamic Warm-up, then 4 rds of: 10 Turkish get-ups (5 each side, 35# DB) 10 goblet squats (62# KB) 7’s (7 bottom-half curls, 7 top-half curls, 7 […]
Dynamic warm-up, then 3 rounds of: 5 push-up cross-overs 10 butt-to-ball squats 5 Mr. Spectaculars (35# DB’s) 100′ bear crawl Strength: Bench 5-5-3-3-3, superset with dips 8-8-8-8-8 MetCon: 5 rds of 50′ side shuffle left, 50′ side shuffle right x 2 15 TRX fly’s 10 DB triceps kickbacks 15 squat jumps Cash out […]
Dynamic warm-up, then 4 rds of: 100′ walking lunges 10 supine pull-ups 15 V-ups 20 KB Russian swings (72#) Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round) MetCon: 4 rds of 400m […]
Dynamic warm-up, then Partner WOD. Teams of 2, complete each couplet for the required reps before moving on to next couplet. Both partners must be doing work for reps to count. After each couplet, complete two shuttle sprints (75′ down and back = 1) 100 barbell, toes on med-ball push-ups Wall sit 100 TRX leg […]
Okay, I did this workout at http://www.crossfitfirebase.com/ back in December and it wrecked me. Like walking down the stairs backwards for two days afterwards kind of wrecked. We threw it in the programming today and much to my surprise, my time improved about eight minutes! Now don’t get me wrong – I’m still wrecked and it hurts […]
Dynamic Warm-up, then: 3 Stations – 1:00 minute for each exercise, 30:00 minute total workout, 0:10 seconds to transition between exercises Station 1 – Plyo & Abs: Side touches Hips up, crunch up Mountain climbers Side planks Squat hops Leg levers Step-ups (24″) Bicycles (abs) Jump rope Hips up, side crunches Station 2 – Weights: […]
Dynamic warm-up, then 3 rds of: 100′ bear crawl (50′ down and back) 20 Single leg deadlifts (62# KB) 15 Russian KB swings (62#) 10 Burpee box jumps (24″) Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8 MetCon: complete reps of 10, 9, 8…1 of SDLHP’s (72# KB) Standing broad jumps Oly-bar rows […]
Sometimes the hardest thing about working out on Monday is just showing up. But hey, when all else fails, just do that. Even if you just going through the motions, the next thing you know, you’ll have finished a workout. Dynamic Warm-up, then 3 rds of: 500m Row 10 Sandbag trunk rotating cleans (70# sandbag) […]