Tag Archives: push-ups

Count ’em!

Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest   Strength: Bench 8-5-3-3-3, superset with max pull-up holds   MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]

Push Through It

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 […]

A Spectacular Cross-over

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 […]

Hey, buddy!

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 […]

High Five!

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 […]

Deck of Cards

Dynamic Warm-up, then Deck of Cards workout for time, where: Diamonds are DB Curls (35# DB’s) Hearts are ball slams (30#) Clubs are Hand-release push-ups Spades are Goblet Squats (62# KB) First Joker is 100 flutter kicks (each side), second joker is a 1 mile run.  Jacks are 11, Queen’s 12, King’s 13 and Ace’s […]

Pretty Fly for a White Guy…

ROM Drills, then Dynamic Warm-up followed by: 4 rds of: 10 Barbell lat punches (5 each side, bar + 70#) 10 Supine TRX Rows 10 Hand-release push-ups 10 Heels-to-butt leg curls with heels on med-ball   Strength: DB fly’s 8-8-8-8, superset with plank holds 1:00, 1:00, 1:00, 1:00   MetCon: 3 rds of 10 step fwd/back […]

Dude, That’s Cold!

We work out in a barn, so if it’s frozen outside, it’s frozen inside.  And frankly, it can be painful, especially if you have to touch things like metal weights…even with gloves.  This is one of the reasons why it is so important to take your time to warm up and stretch properly. ROM Drills, […]