WOD 12/1/2011

Strength: 5 x Max Reps Pushups

Workout:

5 Rounds for time:

100 Rope Jumps

30 Situps

Post time to comments.

WOD 11/30/2011

Strength: Turkish Get Up x 6(3 on each side with 15# or 25#)

Workout:

4 Rounds for time:

200m Run

10 Goblet Squats 15#

20 Pushups

30 Situps

Post time to comments.

WOD 11/29/2011

Strength: 5 x Max Reps Pushups, every 2 minutes

Workout:

4 Rounds for time:

400m Run

50 Rope Jumps

Post time to comments.

WOD 11/28/2011

Strength: Pullups

Workout:

4 Rounds for time:

400m Run

30 Squats

Post time to comments

hmmmmm, maybe we should try this........

Saturday Open WOD 11/26/2011

Happy Post-Thanksgiving "Oh my god I ate too much mashed potatoes" Tabata Workout!

8 rounds of 20 seconds work, 10 seconds rest, of:

Squats

Pushups

Situps

Walking Lunges

Your score is your lowest rep count for each movement. Post score to comments.

WOD 11/25/2011

Strength: 3 Turkish Get Ups on each side.

Post Thanksgiving "Work off that pumpkin pie" Workout:

4 Rounds for time:

400m Run

30 Squats

Post time to comments.

These guys did 50 squats per round. You can beat their times, right?

WOD 11/24/2011

Due to circumstances arising from today's(lack of) workout, I'm instituting a new policy:

Workouts will occur RAIN OR SHINE. If it's raining outside, meet me at entrance 6 by the band hall and we'll do a workout under the ceiling there. The only weather conditions that will keep us from 'wod'-ing in the future are described in the book of Revelations. :)

Workout:

10 Pushups

10 Squats

10 Situps

9 Pushups

9 Squats

9 Situps

etc...... until you hit 1 of each.

Post time to comments.

WOD 11/23/2011

Strength: Turkish Get Up

Workout:

4 Rounds for time:

400m Run

15 Pushups

20 Squats

Post time to comments.

WOD 11/22/2011

Strength: Turkish Get Up

Workout:

3 1-minute rounds for reps:

Squats

Pushups

Walking Lunge

Situps

Post total reps to comments.

WOD 11/20/2011

Strength: 10 minutes Turkish Get Up practice

Workout(for time):

400m Run

75 Pushups

75 Situps

75 Squats

400m Run

You may partition the reps if you wish, or push through. Post time to comments.

More TGU madness(shown here with pretty perfect form):

Saturday Open WOD 11/19/2011

8:00am Class

Strength: Turkish Get Up

Workout(for time):

3 Rounds:

400m Run

15 Pushups

20 Squats

25 Situps

Post time to comments.

WOD 11/17/2011

Strength: 10 minutes Turkish Get Up

Workout(for time and reps):

5 Rounds

400m Run

Max Reps Pushups

Post time and reps for each round to comments.

WOD 11/16/2011

Strength: 10 minutes Turkish Get Up practice

Workout:

You have 15 minutes to complete the following:

100 Squats

100 Situps

100 Pushups

You must complete the movements in that order, and partitioning is not allowed.

Post reps completed, or time for total completion, to comments.

If you missed the earlier TGU videos, check the last 2 days of posts.

WOD 11/15/2011

Strength: 10 min. Turkish Get Up practice

Workout(for time):

100 Rope Jumps

25 Pushups

125 Rope Jumps

20 Pushups

150 Rope Jumps

15 Pushups

175 Rope Jumps

10 Pushups

200 Rope Jumps

5 Pushups

Post time to comments.

If you haven't seen part 1 of the TGU video series, see yesterday's post.

WOD 11/14/2011

Strength: 10 minute Turkish Get Up practice.

Workout:

3 Rounds for time:

400m Run

30 Walking Lunges

30 Situps

Post time to comments.

WOD 11/13/2011

Strength: Pullups

Workout:

As many rounds as possible in 15 minutes of:

10 Pushups

20 Squats

30 Unanchored Situps

Post rounds completed(and any partial round) to comments.

Who can do 15?

SUNDAY CHALLENGE

Today, let's open up those hips that have done so much work this week. Today's challenge:

Old World Squat for 10 minutes.

Do as many sets as you need, but accumulate 10 minutes in the OWS.

Post results to comments.

Saturday Open WOD 11/12/2011

8:00am Class

Calisthenics Warmup

Strength: Turkish Get Up

Workout:

4 Rounds for time:

400m Run

30 Squats

Post time to comments.

Finish with 50 Unanchored Situps.

How many moms do you know who look like this?

WOD 11/10/2011

Strength: Pullups

Workout:

5 Rounds for time

100 Rope Jumps

15 Pushups

20 Squats

Post time to comments.

WOD 11/9/2011

Strength: Pullups x 5

Workout: Tabata Calisthenics

Perform as many reps as possible in 20 seconds of each movment, followed by 10 seconds rest. Do 8 rounds of each movement:

Squat

Pushup

Situp

Your score is your worst round for each movement. Post score for each movement to comments.

Finish with 2 minutes of jump rope. Count and post your reps.

WOD 11/8/2011

6:00am class

Dang, forgot to do the situps in the workout yesterday.

Soooooooooooooooo............ :)

Skill work: Overhead Squat

Workout:

3 Rounds for time:

400m Run

20 Walking Lunges

30 Unanchored Situps

Post time to comments.

For our newer athletes:

WOD 11/7/2011

6:00am class

Calisthenic Warmup

Strength: Pullups

Workout:

For time:

400m Run

5 Pushups

30 Squats

10 Pushups

25 Squats

15 Pushups

20 Squats

20 Pushups

15 Squats

25 Pushups

10 Squats

30 Pushups

5 Squats

400m Run

Post time to comments.

When finished, do 50 unanchored situps.

Saturday Open WOD 11/5/2011

8:00am Class:

Calisthenic Warmup

Strength: Pullups

Workout:

400m Run

30 Situps

5 Pushups

25 Situps

10 Pushups

20 Situps

15 Pushups

15 Situps

20 Pushups

10 Situps

25 Pushups

5 Situps

30 Pushups

400m Run

Post time to comments.

WOD 11/4/2011

Calisthenic Warmup

Strength: Pullups

Workout:
Complete as many rounds as possible in 20 minutes of:
400m Run
15 Pushups
15 Situps

Post rounds completed, plus any partial rounds, to comments.

WOD 11/3/2011

Calisthenic Warmup

Strength: Pullups

Workout:
For time:
75 Pushups
75 Squats
75 Situps

Complete all Pushups before moving to the Squats, etc.

Be honest about form.

Post time to comments.

WOD 11/2/2011

For time:
20 Pushups
20 Squats
20 Situps
15 Pushups
15 Squats
15 Situps
10 Pushups
10 Squats
10 Situps
5 Pushups
5 Squats
5 Situps

Post time to comments.