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.