WOD 11/1/2011

Calistenics Warmup

Strength:
A) 5 x Pullup hold(time) or 5 x Pullups(reps)
B) 5 x Slow Pushups(reps)

Workout:
400m Run
30 Squats
400m Run
30 Walking Lunges
400m Run
30 Burpees

Post time to comments.

For a better quality of life. Check out these ladies :)

WOD 10/31/2011

Calisthenic Warmup

Strength: 5 x Pullup Hold(time) or 5 x Pullups(reps)

Workout:
400m Run
30 Squats
30 Pushups
30 Leg Raises
400m Run

Post time to comments.

Brandon says don't quit.

Open WOD 10/29/2011

Calisthenic Warmup

Strength: 5xPullup Hold(time) or 5xPullups(reps)

Workout:
400m Run
Tabata Pushups
400m Run
Tabata Squats
400m Run
Tabata Situps
400m Run
Tabata Walking Lunges

Tabata intervals are 20 seconds work followed by 10 seconds rest, 8 times. Your score is your lowest rep count for each movement. Post score to comments.

WOD 10/28/2011

Gymnastics Warmup(see video)

Strength Work: 5xMax Time Pullup Hold

Workout:
3 Rounds:
400m Run
Max Reps Pushups

Post time and Pushups accomplished to comments.

WOD 10/27/2011

Calisthenic Warmup

Workout:

A) 400m Run

B) 5 Rounds:

Max reps Pushups

20 Squats

C) 400m Run

Post total time to comments.

I know I'm a freak for bodyweight workouts, but check this out :)

WOD 10/26/2011

Calisthenics Warmup

Strength work: Pullups

Workout:

4 Rounds for time:

400m Run

20 Squats

10 Pushups

Post time to comments.

WOD 10/25/2011

Calisthenic Warmup

Workout:

5 Rounds for Max Reps

Pushups

Pullups on the rings(or Pullup hold for max time)

Post reps for each round to comments. A Pullup Hold counts as 1 rep for every 10 seconds.

WOD 10/24/2011

Bodyweight "Fight Gone Bad"

This is a bodyweight version of a classic CF workout. Perform as many reps as possible in 60 seconds of each movement, then switch to the next movement. At the end of all 5 movements, you get 60 seconds rest. Then cycle through a second round, then a third. The total time for the workout is 17 minutes.

The movements are:

Pushup

Squat

Pullup(or pullup hold) on the rings

Leg Raise(straight leg)

Walking Lunge

Keep a running count of your reps(pullup hold counts as 1 rep) throughout the workout. Score is total reps.

Post reps to comments.

SUNDAY CHALLENGE

100 Pushups

Do a set of 10, then rest at least 30 minutes. If 10 is easy, do them with a close grip, OR elevate your feet. You have all day Sunday to complete the 100 reps.

Post reps accomplished to comments.

WOD 10/22/2011

Calisthenic Warmups + Active Mobility

Skill Work: Overhead Squat

Strength Work: 5 rounds max time pullup hold on the rings.

Workout:

4 Rounds for time:

400m Run

50 Rope Jumps

15 Pushups

Post time to comments.

WOD 10/21/2011

6:00 AM class

Warmup:

3 Rounds of

15 Squats

10 Pushups

5 Pullups on the rings(or pullup hold)

Workout:

10 Rounds, each for time, of:

100m Sprint

Rest 90 seconds

Post slowest round to comments.

WOD 10/20/2011

6:00 AM class

Calisthenic Warmups

Skill Work: Overhead Squats at the concession stand

Workout:

4 Rounds for time:

400m Run

25 Squats

Post time to comments.

Strength work: Pullup strength on the rings.

WOD 10/19/2011

6:00AM class:

Calisthenics Warmup

Skill Work: Overhead Squat therapy at the concession stand

Workout:

Tabata Squats, Pushups, Situps

For each prescribed movement, do 20 seconds of max reps, followed by 10 seconds rest, for 8 rounds. Your score is your lowest number of reps for each movement.

Post score to comments. If there's time left over, we'll do pullup work on the rings.

WOD 10/18/2011(UPDATE)

(UPDATE)My sincere apologies to those who came out this morning. Apparently I'm not yet accustomed to getting up early, because I slept right past my alarm this morning. It won't happen again. I'll be there tomorrow, and every weekday, at 6:00 AM.

6:00 AM Class:

Calisthenic Warmups

Skill Work: Overhead Squat therapy at the concession stand

Workout:

5 Rounds of Max Reps Pushups, starting every 2 minutes. Make every rep count.

Post reps for each round to comments.

WOD 10/17/2011

Warmups(Static Holds, Active Mobility)

Skill Work: Overhead Squat

We're going to be training the Overhead Squat during the next few sessions, first with PVC then weighted PVC, before adding any weight. This is an amazing exercise for shoulder strength and stability.

Workout:

3 Rounds for time:

400m Run

30 Squats

15 Pushups

Strength work:

Pullup strength on the rings

Post time to comments.

WOD 10/15/2011

Warmups(Static Holds, including Frog Stand)

Skill Work: Overhead Squat

Workout:

3 Rounds for time:

400m Run

25 Squats

20 Leg Raises

15 Pushups

Post time to comments.

WOD 10/14/2011

Warmup: Static Holds + Active Mobility

Cash in: 30 Leg Raises

Workout:

For time:

30 Walking Lunges

30 Squat Jumps

20 Walking Lunges

20 Squat Jumps

10 Walking Lunges

10 Squat Jumps

Pushup Practice:

4 Rounds for reps:

Max Reps pushups every 2 minutes. If your current max is >30, use a close grip or elevate your feet.

Cash Out:

30 Situps

WOD 10/13/2011

Warmup with bear crawls, static holds, active mobility.

Cash in: 30 Leg Raises

Workout:

5 Rounds for time and reps:

400m Run

Max Reps Pushups(If your current max is >20, do close grip Pushups)

Cash out: 30 Situps+mobility

Post time and reps for each round of pushups.

Come again?

What was that excuse you had for not giving your best? Tell it to these guys.

WOD 10/7/2011

Saturday open workout:

5 Rounds for time:

20 Squats

Max reps Pushups

20 Walking Lunges

20 Situps

For the pushups, do your hardest form, as long as you can put chest to ground.

Post time and total number of pushups to comments.

SUNDAY CHALLENGE

How much time can you spend today in a handstand?

Place your hands approximately shoulder-width, between 6-8 inches from a wall. Kick up in the manner shown in the video(preferably with a timer in view), and hold the position until you start to fatigue. As soon as your arms start to shake, or when you reach 60 seconds, come back down and do it again after a rest of at least 20-30 minutes.

Post total time for the day to comments.