Pull-ups
Squats (135lbs/65lbs)
Push-ups
Do 1 rep in the first minute…2 reps in the second minute…3 reps in the third minute…etc. Continue this pattern until you can no longer perform the total number of reps in the 60 second period. Give yourself as much recovery time as needed them move on to the next exercise.
Report the last number of reps completed in each exercise to comments.
“Fight Gone Bad”
Row for calories
Box jumps 24″ box
Sumo Squats to Upright Pull (95lbs/65lbs)
Push-Press (95lbs/65lbs)
Wall Ball Shots 10 foot target
Using a running clock do each exercise for 60 seconds, counting each rep/calorie as 1. Transition between movments as quickly as possible because the clock doesn’t stop! At the end of every round, record your total reps/calories for the round, and take a 60 second break.
This is a 5 round fight. At the end of the five rounds, add up your reps from each round, and that is your “FIght Gone Bad” total.
Record you total to comments.
Thank you to everyone who came to the nutritional seminar. You guys are great! If you need your body fat tested just ask. We’ll get you squared away.
WOD: “Elizabeth” 21-15-9
135 lbs Squat-Clean
Ring Dips
5 tire flips
5 burpees
10 box jumps
800m run
10 tire flips
10 burpees
20 box jumps
800m run
15 tire flips
15 burpees
30 box jumps
800m run
Post time to comments.
“ANGIE”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to Comments.
Brick and Claire having fun with pull-ups!
“Paulie”
2 rounds of…
90 pound weight pull
Tie a 30 foot rope to 90 pounds of weight. While staying in place use rope to pull weight to you. Repeat as many times as possible in 60 seconds.
RECORD NUMBER OF TIMES YOU COMPLETE THE 30 FOOT PULL.
135 pound weight drag
Drag 135 pounds of dead weight as far as possible in 60 seconds.
RECORD THE DISTANCE COVERED TO THE NEAREST 10 YARDS.
Bench jumps
Jump over a 24 inch box as many times as possible in 60 seconds.
RECORD THE NUMBER OF JUMPS COMPLETED.
120 pound Farmer Walks
Grab 60 pound dumbbells and walk as far as possible in 60 seconds.
RECORD DISTANCE WALKED TO THE NEAREST 10 YARDS.
Agility Run
Set up 15 cones in a 10 yard area and run in a weaving pattern through the cones as many times as you can in 60 seconds.
RECORD THE DISTANCE COVERED TO THE NEAREST 10 YARDS.
Row machine
RECORD NUMBER OF CALORIE
Using a running clock do the first station for 60 seconds, followed by 60 seconds of rest. (Use the 60 seconds of “rest” to record your reps, and move into position at the next station.)
Record total number of reps to comments
JUST FOR FUN!
It took a long time to track down the author of this doc. Originally, JJ found it on the CFSD site. I wrote to Lisa L. to ask who wrote it, but she didn’t know. After talking about it on the radio, I was contacted by the author. Thanks to Joe Shininger for letting us use it.
How to know if you have been sipping too much of the Kool-Aid.
If you’ve got a good one…Post to comments.
10-9-8-7-6-5-4-3-2-1
Medicine Ball Cleans (10/20)
Suitcase Deadlift (65/95)
Burpees
Suitcase Deadlift:
Stand next to a loaded Olympic bar so your facing one end it. Take a squat stance, descend with correct squat posture and grab the Olympic bar in the middle. Stand up as you would to lift a suitcase and return to the floor. Repeat.
Great turn out for a Saturday. Nine weekend warriors!
Nice work Brandon!! 12:15 Shannon, Really!! 12:15
Perform as many rounds in 20 minutes as possible:
-GHD Back Extensions 20
-24″ Box Jumps 20
-20 Double Unders
Tabata Workout
20 seconds of work followed by 10 seconds of rest 8 sets in a row, then move to the next exercise.
Push-ups
Pull-ups
Squats
Sit-ups
Post Total Reps to comments.
Heidi Rocks!
