Archive for December, 2011

Saturday

Posted: December 23, 2011 by scott4fit in Uncategorized

Who knows what the workout may be….??? It happens to be Christmas Eve. But, in case you may want to come to FIT,… and in case you may want to work off some egg nog/vodka from Friday night’s party, here is the workout it MAY be, but no guarantees. After all, Thom is the coach:

WOD:

“Nutts”

10 Handstand Push-Ups

15 Deadlifts, 250 lbs.

25 Box Jumps, 30 inches

50 Pull-Ups

100 Wall Ball, 20 lbs., 10 foot target

200 Double-Unders

400m Run with a 35-45 lb. plate

 

Friday

Posted: December 22, 2011 by scott4fit in Uncategorized

WOD:

For time, 3 Rounds of:

15 Power Snatches, 30-42.5 kg

400m Run

 

Thursday

Posted: December 21, 2011 by scott4fit in Uncategorized

WOD:

“Pandamonium”

50 Push-Ups

25 KB Swings (M = 20kg, W =16kg)

400m Sprint

25 K2E’s

40 Pull-Ups

25 Hollow Rocks

30 Box Jumps, 24″

25 Overhead Squats (M = 30kg, W = 20kg)

20 DB Split Jerks (M = 25 lbs., W = 15 lbs.)

30 Dips/Bench Dips

25 Straight-Legged Sit-Ups

25 Hollow Rocks

400m Run

20 DB Hang Squat Clean Thrusters (M = 25 lbs., W = 15 lbs.)

250 Jump Rope

Wednesday

Posted: December 20, 2011 by scott4fit in Uncategorized

WOD:

10,000 lbs., Floor to Overhead for time:

Clean and Jerk or Snatch any weight just get the 10,000 lbs. above your head as fast as you can.

Tuesday

Posted: December 19, 2011 by scott4fit in Uncategorized

WOD:

400m Run

30 Pull-Ups

21 Handstand Push-Ups/”L” Push-Ups

800m Run

21 Handstand Push-Ups/”L” Push-Ups

30 Pull-Ups

400m Run

Monday

Posted: December 19, 2011 by scott4fit in Uncategorized

WOD:

“Hansen”

For time:

5 Rounds of

30 KB Swings, 2 pood

30 Burpees

30 GHD Sit-Ups/Straight-Legged Sit-Ups/K2E’s

Friday

Posted: December 16, 2011 by mattbrockhaus in Crossfit Wod
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6 Rounds for Time:

400m Run

25 x Straight Leg Sit Up

25 x RDL (barbell, dumbbell)

Thursday

Posted: December 15, 2011 by mattbrockhaus in Crossfit Wod
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Partner WOD – For Time:

5′ x Rowing (cals)

4′ x Box Jumps (24″/18″)

3′ x Hang Snatch (35/20)

2′ x Wall Ball (20/14#)

1′ x HSPU

2010 Midwestern Sectionals – Sunday Workout

Wednesday

Posted: December 14, 2011 by mattbrockhaus in Crossfit Wod
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Air Force WOD

2o x Thrusters (42.5/30)

20 x Sumo-Deadlift-High Pull

20 x Push Jerks

20 x Overhead Squats

20 x Front Squats

**4 Burpees on the minute, every minute**

Compare to 2011-03-28

 

2010 Crossfit Games Midwestern Sectionals WOD 1

Tuesday

Posted: December 13, 2011 by mattbrockhaus in Crossfit Wod
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5 Rounds for Time:

7 x Deadlift (100/70)

11 x Burpees

From the 2010 Ohio Sectional Competition at the Arnold Classic