Bench Press: 10, 8, 6, 6
Single Leg Squat: 4 x 5 ea leg
RDL: 2 x 10
8’ as many rounds as possible:
3 Weigted Pullups (men = 5kg; women = 2.5kg)
5 Super Burpees
7 Toes to Bar
9 Squats
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Five reasons to use bodyweight exercises
“Trick or Treat” ....each athlete randomly selects their workout from out of a hat
Squats on 90 sec interval
Trick: 8 x 10
Treat: 8 x 2 (go as heavy as possible)
4 x 300m Run (on 3’ interval)
Trick: do it with a Medball
Treat: run it fast!
WOD:
Deload Pushups, KB Swings, and Pullups (Trick does ascending 3, 6, 9, 12, 15, 18; Treat does descending 18, 15, 12, 9, 6, 3)
Both groups should get an equally good workout….if you’re in the treat group just make sure you push as hard as you can.
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How much to eat to gain muscle without fat?
KB Swings: 5 x 20 swings
While resting do 10 V-Ups w/ Medball
Squat: 5, 4, 3 x 3
3 Rounds for Time:
“Buy In”....60m Walking Lunges
20m Spiderman Pushup “walk”
20m Crab Walk Forward
20 MB Catch-n-Throw
20m Crab Walk Forward
20m Spiderman Pushup “walk”
“Cash Out”...60m Walking Lunges
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Pilates principles for everyday life
Hang Clean + Front Squat: 6 x 1+1
Split Squats: 4 x 8 ea
Push Press: 4 x 6
Hollow Rock: 4 x 12
Two times through for time (group may be split with different starting positions)
90m Prowler Push (75m for women) with 2 red plates
600m Run
500m Row
....if necessary, athletes may go out of sequence to prevent log-jams
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The harder you work, the longer you’ll live
Single Arm DB Snatch: 4 x 4 ea arm
Static Bar Hang: 4 x 20 sec
Hand Stand Hold: 4 x 20 sec
Back Squat: 3 x 20
Deload Pushups: 3 x 20
For time…
Buy-In = 20m Lunges
18, 12, 6 of Drop-Squats and V-Ups
Cash-Out = 20m Standing Long Jumps
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Facts about weight and weight loss
DB Push Press: 4 x 6
Chinese Row: 4 x 6 ea
Front Squats: 8 x 2 on the minute
3 Rounds for time:
10 Barbell Thrusters (88 lbs for men; 66 for women)
20 Burpees
30m Lunges
300m Run
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Impulsive vs Compulsive Eating
DB Hang Clean: 5 x 4
Lunges: 5 x 5 ea leg
Pullups: 5 x Failure
RDLs: 2 x 10
V-Ups: 2 x 15 w/ MB
For time…“Keri”
38 Catch-N-Release Throws (5kg men; 4kg women)
38 Deload Pushups
38 Overhead Walking Lunge Steps with Med Ball
38 Med Ball V-ups
38 Lateral Burpees over a Hurdle
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What type of CrossFitter are you?
Back Squat: 5 x 5
Weighted Pullups: 5 x 5
Resisted Walk: 5 x 40m forward w/ 12 Hollow Rocks between each set
Ascending Reps on the minute of the Following:
Burpees
Deload Pushups
Squats to a Medball
....On the first minute you do 1 rep of each; second minute you do 2 reps of each; and so on until you cannot complete the necessary number of reps in the allotted time. Score = cumulative rep count
Completion of round 1 = 3 total reps
Completion of round 2 = 9 total reps
Completion of round 3 = 18 total reps
Completion of round 4 = 30 total reps
Completion of round 5 = 45 total reps
Completion of round 6 = 63 total reps
Completion of round 7 = 84 total reps
Completion of round 8 = 108 total reps
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Reasons your not losing weight
6 sets of the following couplet…
Tire Flips: 6 flips
Sledge Hammer Strikes: 8 ea side
For Time….20, 16, 12, 8, 4
Kettlebell Swings
Deload Pushups
Pullups
Super Burpees
V-Ups
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1 Minute Fitness
Power Clean: 4 x 4
Overhead Squat: 5 x 4
For time: 10 rounds of 10 reps
MB Catch-n-Release
Deload Pushups
Rocket Jumps
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Pushing the limits of performance
