FRIDAY'S WOD

FRIDAYS WOD

AMRAP IN 20 MINUTES...........

- 2 MUSCLE UPS
- 4 HANDSTAND PUSHUPS
- 8 K.B SWINGS (#35/#70)

A.K.A - NATE

WEDNESDAYS WOD

SOMETHING NEW........

- BELT SQUATS - A.K.A - STRAP SQUATS
7-7-5-5-3-3-

- RUSSIAN LUNGES
10-10-7-7-5-5-

TUESDAY'S W.O.D

TREADMILL TABATA'S....... x 4 MINUTES.

- SPEED = 8.5-11
- INCLINE = 11% - 15%

THEN....

5 ROUNDS OF .

- RING DIPS x 10
- WALL BALL THROW x 10 (#10/#20 ball)
- DEADLIFT x 5 (#95/#225)

MONDAY'S WOD

MONDAY'S W.O.D

2 W.O.D'S TODAY............

WOD 1 - THRUSTERS FOR REPS/WEIGHT

20 / 15 / 10 / 7 / 4 INCREASE THE WEIGHTS AS PER, MAX TIME LIMIT FOR THIS WOD = 10 MINUTES.

WOD 2 -

10 PULLUPS
RUN 200M
8 PULLUPS
RUN 200M
6 PULLUPS
RUN 200M
4 PULLUPS
RUN 200M
2 PULLUPS
RUN 200M

REST DAY.

REST UP...............

TAKE THE NEXT FEW DAYS TO REST, RECOVERY AND TO ENJOY THE HOLIDAYS. TAKE SOME TIME TO THINK OF THE MEN AND WOMEN WHO CAN'T BE HOME THIS TIME OF YEAR BECAUSE THEY'RE OVERSEAS DOING THE DEED, DOING THE BUSINESS, TAKIN NAMES AND KICKING DOORS, AND WHATEVER ELSE THEY MAY FEEL THE NEED TO DO. AND MORE SO, FOR THE FAMILIES WHO HAVE LOST LOVED ONES, DURING ALL THE CONFLICTS AND BATTLES WE HAVE FOUGHT........

"RED DEVILS"

THURSDAY'S WOD.


2 SEPARATE WOD's TODAY.


WOD 1 - 4 ROUNDS

- WALKING OVERHEAD PRESS (20m) #95/#135
- RUN 200M
- FLOOR SWEEPERS x 50 (#95/#135)

WOD 2 - 4 ROUNDS

- SINGLE ARM BENCH PRESS(barbell) 5 per side (#65#105)
- "CHEST TO BAR" PULLUPS x 10
- DOUBLE UNDERS x100

GOT SNATCH ?

75 REPS, FOR TIME.......

- POWER SNATCH #75 ( SCALING = #65 )

THEN ...........

- RUN 1 KM
- K2E x 20
- RUN 600 M
- K2E x 15
- RUN 400 M
- K2E x 10
- RUN 200 M

HIT IT HARD....HIT IT HEAVY....

Lets hit some heavy max weight today............

Comes a time in your training when you want to know what you can throw, what you can hit, what you can lift and what you can move..........so lets make it today.........


10 MINUTES TO FIND YOUR ONE REP MAX , PER THE FOLLOWING.....


- BACK SQUAT ( 10min )
- UPRIGHT ROW ( 10 min )
- CHEST PRESS ( 10 min )

CASE OF THE MONDAYS......

TODAYS W.O.D IS GOING TO REQUIRE SOME BALANCE, SKILL, AND DRIVE......

FOR TIME / PACING.

* 3 ROUNDS *

- RING DIPS x 10
- CLEANS x 5 ( #65/#95/#135 weight to scale )
- INVERTED BURPEES x 5
- K.B SWINGS x 10
- RUN 400 M

See the attached link for "INVERTED BURPEES" click on "case of the mondays" For more info !

HERO W.O.D

" NUTTS "

THIS IS A GREAT HERO W.O.D........AND A FELLOW PATRICIA......

FOR TIME......

10 HANDSTAND PUSH-UPS
250 lbs DEADLIFT x 15
25 BOX JUMPS
50 PULL-UPS
100 WALL BALL SHOTS (20lbs @ 10ft)
200 DOUBLE UNDERS
RUN 400 M WITH A 45 lbs WEIGHT PLATE.


PLEASE DO YOUR BEST NOT TO SCALE THIS WOD !!!!


HUA

SKILL / REST

USE TODAY AS A REST DAY OR AS A SKILL DAY...........

SKILL FOR THE DAY.....

PLANCHE PUSHUPS...........SOME GOOD TIPS AND METHODS ON THE X-FIT JOURNAL........

FIGHT.....GONE....BAD....

TODAY'S W.O.D


" FIGHT GONE BAD "

GIVE'R HELL !

3 ROUNDS. FOR TIME. AND WHATEVER ELSE YOU DO THIS FOR !!!!


- 20 GOOD MORNINGS.
- 20 PUSH PRESS (#65/#95)
- 20 WALKING LUNGES (#25/#35) Knee must touch the ground for each lunge.
- 20 BURPEE PULLUPS.

DON'T ALLOW YOURSELF TO BECOME WEAK.......LEAVE THAT FOR YOUR ENEMIES !

HUMP DAY HELL

2 SPLIT WODS TODAY.



WOD 1



FOR TIME.......



DEADLIFT x 40 ( #95 )

PULLUPS x 20

RUN 1 KM





WOD 2



RING DIPS x 30

DOUBLE UNDERS x 100

FLOOR SWEEPERS x 100 (#95)

Some reading on your rest day..........

Follow the link...........

REST IT UP !!!

REST DAY............

TAKE ADVANTAGE OF THE CROSSFIT JOURNAL.....COST IS 25.00 FOR A YEAR. IT HAS GREAT LINKS, VIDEO TUTORIALS AND LOTS OF INFO !!!!!

MONDAYS WOD

FRAN !!!!!!!!!!!!!!!!!!!!!!!!!

21/15/9

- THRUSTERS #95/#135
- PULLUPS

SUNDAY WOD

DEEEEEEP BURNS.................

5 ROUNDS.

- OVERHEAD PRESS WALK - 20 M ( #95/#135 )
- K2E x 20
- BURPEES x 30

SATURDAY'S WOD

FOR TIME...........10 ROUNDS.........

- THRUSTERS x 5 ( #95/#65 )
- RING DIPS x 5
- POWER SNATCH x 5 ( #45/#95 )

THEN............

2.5 KM RUN.

LYNNE............

5 ROUNDS FOR TIME OF :

B.W BENCH PRESS x MAX REPS.

PULLUPS x MAX REPS.

THURSDAY'S WOD

SOME PACING & SOME LIFTING !!!!!


- DEADLIFT - 2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 2

TAKE A 1 MINUTE BREAK IN BETWEEN ALL SETS...............

"TUCK IT IN" TUESDAY'S !!!

TUESDAYS W.O.D

3 ROUNDS, FOR TIME......

* 15/9/5 *

- RUN 400 M
- PULL-UPS ( STRICT or KIPP. )
- HANG POWER CLEANS ( #135/#95 )

EX :

RUN 400 M / 15 P.U. / 15 H.P.C
RUN 400 M / 9 / 9
RUN 400 M / 5 / 5

THAT IS 1 ROUND.......................

GET IT ????

MULTIPLE MONDAY'S

MONDAY'S W.O.D

2 SEPARATE WOD's TODAY.

WOD - A

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES.

- THRUSTERS (#95/135#) x 7

- 30 DOUBLE UNDERS.

WOD - B

- RING PUSHUPS x 20

- BACK SQUAT x 10 ( #135/#225 )

- RUN 200 M

4 ROUNDS FOR TIME.

THEN FINISH OF WITH 50 JACKNIFES ( your own pace )

SKILL WORK.......

FRIDAY'S W.O.D..........

SKILL WORK..

- MUSCLE UPS

- HANDSTAND ( balance & stability )

REST ....IT ..... UP !!

REST DAY !

WICKED F*CKIN WEDNSDAY.............

10 ROUNDS , FOR TIME................

- HEAVY K.B SWING x 5
- BOX JUMP x 5
- PLATE RAISES x 5
- PENDLAY ROW x 5
- RUN 200 M .

TO MAKE THIS MORE ADVANCED, WEAR A WEIGHTED VEST ( 20LBS AND UP )

TUESDAY'S W.O.D

TUESDAY.............


10 ROUNDS FOR TIME............

- 20 D.U
- FARMERS CARRY ( #135/#95 )
- BACK SQUAT x 20 ( #95/#65 )

NO SCALING THIS W.O.D

MONDAYS W.O.D

EVERYONE LOVES A LITTLE "METCON" TRAINING.......

- RUN 200 M
- K.B SNATCHES ( single arm 15/15 )
- RUN 200 M
- 25 MED BALL SQUATS
- RUN 200 M
- BURPEE PULL-UPS x 15
- RUN 200 M
- THRUSTER x 10 ( #135/#95 )
- RUN 200 M

REST DAY.........

" DIANE "

21-15-9 REPS OF .

- DEADLIFTS ( # 225/# 95 )
- HANDSTAND PUSHUPS.

ELIZABETH.........RxD

THURSDAY'S W.O.D........

FOR THE NEXT LITTLE BIT I WILL BE POSTING WOD's THAT I WILL BE USING TO PREP FOR THE UPCOMING "OVERDOSE" CROSSFIT CHALLENGE........ENJOY !!!!

ELIZABETH.......( 17 MIN. CUT OFF TIME )

21-15-9 REPS OF....

- POWER CLEANS ( WITH SQUAT )
- RING DIPS.

WEIGHTS ARE AS Rxd

MALES - #135
FEMALES - #95/65

TAAAAABATA............

THERE IS TWO DIFFERENT W.O.D'S FOR TODAY, CHOOSE ONE....

OPTION A - TREADMILL TABATA'S
- 12-15 % INCLINE / SPEED - 9/11
- 20 ON - 10 OFF = 4 MINUTES.

OPTION B - USING A 200M RANGE TRACK PERFORM THE FOLLOWING..
- RUN ONE STRAIGHT LANE.
- WALK AROUND THE BEND.
- SPRINT THE OTHER STRAIGHT LANE.
- THEN PERFORM 10 WEIGHTED CRUNCHES/10 BURPEES.

REPEAT THIS FOR A TOTAL OF 15 MINUTES.

POWER & GUTS.

MONDAYS W.O.D


TAKE 15 MINUTE TO FIND OUT YOUR 1 R.M ( UNLESS YOU'RE AWARE OF IT ALREADY )

THEN....

- BACK SQUAT ( use your 1RM _
- BURPEE PULLUPS x 5
- 30/60 sec break.....

REPEAT THIS PATTERN FOR 15 MINUTES.

FRIDAYS W.O.D

MULTI-W.O.D


W.O.D - A = AMRAP IN 15 MINUTES

- HANDSTAND PUSHUP x 5
- POWER CLEANS x 3 ( 85% )
- TOES 2 BAR x 10
- PUSHUPS x 10


W.O.D - B =

- 10/8/6/4/2 ....OF.....

- PULLUPS
- OVERHEAD SQUAT ( #45/#95 )
- K.B CRUNCHES


SKILL PRACTICE = DOUBLE UNDERS......

MONDAYS W.O.D


AS MANY ROUNDS AS POSSIBLE IN 15 MIN.


- WALKING LUNGES x 10 ( Knees touched the ground, holding a weight plate )
- D.U x 40
-THRUSTER x 3 ( 80 MAX )
- K2E x 10

4 ROUNDS, FOR TIME............

- DEADLIFTS x 5
- OVERHEAD PRESS SQUAT x 5
- RUN 200 M

SATURDAY'S W.O.D

SATURDAY'S W.O.D


4 ROUNDS..........

100 M WALKING LUNGE ( #25/#45 PLATE, OVERHEAD )
BOX JUMP x 30
WALL BALL SHOTS x 20
HAND-STAND PUSHUPS x 10

Let's Be Thankful..............

REST DAY............

Please take the time today to remember those who have fought for this country, those who have shed their last tear, drop of sweat, their blood, and the ultimate price........for this beloved country of ours, for our freedom, for so many rights we have, so many privileges........

I have been fortunate enough to have served with some of the best soldiers this country has to offer, I have had the privilege to serve for my country, to see what war brings, what life is like for others...........I have seen people pay the ultimate price, and in turn have had to bear the burden that the lifestyle has brought upon so many soldiers. But I would never take back any of it, would never trade it for anything.

So please, take time today to thank a soldier, don't thank them for their service though, thank them for their passion to protect and serve for this amazing country we are all fortunate to live in......

" ONCE A PATRICA, ALWAYS A PATRICA "

ALL OR NUTHIN !!!!

TODAY'S W.O.D IS GOING TO BE A CONSTANT 20 MINUTE EFFORT !!!!!

AS MANY ROUNDS AS POSSIBLE IN 20 MIN.........

- 20 M WEIGHTED FARMERS CARRY

- 20 M OVERHEAD PRESS WALK

- #90 SLED DRAG

- TORSO BAG TOSS x 10

- 200 M RUN

B.Y.O.B = BRING YOUR OWN BUCKET....

BEAR ........ COMPLEX !!!!

TUESDAY'S W.O.D...

" BEAR COMPLEX "

- IN 15 MINUTES, FIND YOUR 1R.M FOR BEAR COMPLEX ( Complete, not partial )

THEN.....

" ANNE " FOR TIME !

TAAAAAAAAAAAAABATA !

TABATA TRAINING.

20 SEC ON / 10 SEC OFF = 4 MINUTES.

- FRONT SQUAT #75/#45
- DEADLIFT #135/#95
- JACKNIFES
- RING DIPS

Do one exercise per TABATA, then move onto the next one.

FORTITUDE & MEASURE...........

" FORTITUDE & MEASURE "

TODAY'S W.O.D IS GOING TO SUCK........SO BRING IT ON !

2 ROUNDS........ FOR TIME.

- ROW - 100 CALORIES

- PUSH PRESS ( K.B = 35/70 ) x 20

- 40 D.U

- BOX JUMPS x 20 ( 24 inch )

- WALL BALL SQUATS x 20

- BENCH PRESS ( body weight ) x 20

- ROPE CLIMB x 1 accent

- RUN 200M

- BURPEES x 20

Break, and repeat accordingly. Depending on how many peeps are performing this, you can do it in pairs or one person at a time.....giving you a longer rest in between if going one at a time.....

There is no scaling of this WOD !!!

REST DAY !!!!!

" REST DAY "

SUCK IT UP........

WEDNESDAY'S W.O.D

* 5 ROUNDS *

- SINGLE ARM UPRIGHT ROWS ( using a barbell or K.B ) 8 per side.
- SINGLE ARM SNATCH ( using a barbell, or K.B ) 5 per side.
- 50 D.U

SKILL WORK

TUESDAY'S W.O.D

TODAY, FOCUS ON THE FOLLOWING SKILL/PRACTICE.

- PULLUPS ( RINGS )
- MUSCLE UPS ( BAR )
- HAND STAND / PUSHUP
- CLEAN ( light weight, practice set up and form )

MONDAY'S W.O.D



- As many reps as possible in 5 minutes



- OVERHEAD SQUAT - #65/#95



2 minute break.......



- Max reps for 4 minutes.



- UPRIGHTS - #65/#95



2 minute break.



- Max reps for 3 minutes.



- SINGLE ARM BENCH PRESS - #45/#65/#95 ( BARBELL )



THEN.............



RUN 2.5 KM

REST...DAY...

REST.............DAY................

SATURDAY.

SATURDAY'S W.O.D(S) ??


FOR TIME......

- IN PAIRS ( If possible )

x - END OVER END TOSS ( using the torso bag, 10 per pers )
x - PUSH PRESS 40 reps ( 20 per pers ) #65/95/135.
x - RUN 800 M ( for those with "tender" feet...MONTY, you can ROW till your partner returns )
x - END OVER END TOSS ( same as above )

END WOD.

TIME PERMITTING.............

WOD = 2

x - FARMERS WALK , 20 M ( using HEX BARs or K.B )
x - DEADLIFT x 10 / #95/135.
x - SLED DRAG x 20 M ( #90/135 )

Partner will be on the spin bike until is their turn.

FRIDAY

FRIDAY'S W.O.D.......

" ANNIE "

FOR TIME !!!!

EVERYONE LOVES DOUBLE UNDERS.......RIGHT.......??????

THURSDAY........

REST DAY

- Feel free to do some light stretching, or read up on the " PALEO " food & diet.......

Lots of great ideas, and recipe replacements from what you may be conveniently use to.....

I will be posting recipes as we go by in the next few weeks.......

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

WEDNESDAY'S W.O.D

AS MANY ROUNDS AS YOU CAN IN 20 MINUTES........

- THRUST/WALK - perform a thruster, walk a few feet, then repeat, thruster/walk/thruster walk, for a total of 10 M

- AIR SQUATS x 20 - THESE ARE PERFORMED AFTER THE 10 M THRUST/WALK.

TIME = 20 MINUTES.


THEN..............

RUN 5 KM..........

TUESDAY !!!!!!!!!!!

WELL..............

ONCE AGAIN.............

FOR TIME............................

" FILTHY FIFTY "

MONDAY'S W.O.D

TODAY IS THE BEGINNING OF SOME NEW STARTS........

FOR THE NEXT FEW WEEKS, I WILL RANDOMLY BE POSTING SOME IDEAS IN RELATION TO THE NEW "PALEO" DIET..............ALONG WITH SOME NEW WOD'S.

PLEASE FEEL FREE TO POST COMMENTS OR REMARKS OVER THE NEXT FEW WEEKS, THE FEEDBACK WILL HELP. AS WELL, I HAVE SOME NEW GEAR ON THE WAY, T's, AND SUPPLEMENTS...................FOR ALL LEVELS AND NEEDS !!!!!!


ON YOUR OWN TIME/PACE.....

- 100 PULLUPS
- 100 PUSH-UPS
- 100 CRUNCHES
- 100 SQUATS (BW)
- 100 D.U
- 100 K2E.

YOU CAN BREAK THIS WORKOUT UP IN ANY WAY YOU WISH, AS LONG AS YOU REACH THE #S !!!!!

FRIDAY'S W.O.D

Time to build some strength and attack that back !!!!!!!!!!!!!!!!!!!!!!!!!

5 Rounds !

- ROW 200 M
- 20 PULL-UPS
- DEADLIFT ( 75% B.W ) x 10
- RING DIPS x 10
- RUN 400 M

THURSDAY'S W.O.D

5 ROUNDS, FOR TIME !!!!

- 20 BURPEES
- 15 COVP ( chin over vertical plane )
- 9 SHPU ( sumo high pull uprights )

BETWEEN EACH ROUND PERFORM ....

- 20 CRUNCHES
- 20 BICYCLES
- 10 K2E

NOTE............STOP MARKING TIME WHILE PERFORMING THE AB EXERCISES.

RESUME TIME ONCE THE ROUND BEGINS AGAIN.

HERO W.O.D

These have been popping up all to often lately on the C/F main page..........I often support these or even alter them to make them easy for all, but this one is kinda close to home for me, BULGER was a fellow Patricia from the 3rd battalion. I know the front squat is in this and the previous WOD involved back squats, but suck it up..............

" BULGER "

TEN ROUNDS OF.....

- RUN 150 M

- 7 CHEST TO BAR PULL-UPS ( J.P.U. if necessary )

- 7 #135 LBS FRONT SQUAT ( #65/95 )

- 7 HAND STAND PUSHUPS ( static handstand, then 10 pushups )

KEEP IN MIND SOME OF THIS IS SCALED SO EVERYONE CAN TRY !!! BUT PLEASE DO YOUR BEST TO STAY RxD.

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

MONDAY WOD

" MAX IT & REP IT "

3 Exercises, as follows........

- BENCH
- BACK SQUAT
- DEADLIFT

For 5 rounds, perform a 1RM, then right away use a weight you can/could perform 10-15 reps with. Do this for all 3 EXS.

EXAMPLE.

- BENCH - 1RM= 325 REPS= 15/#225

5 ROUNDS.......

F@#*ING FRIDAY.

TIME TO TURN UP SOME RAGE, WITH A DASH OF HATE.

A LITTLE "MetCon" TRAINING.

- K.B SWING x 21
- STIFF LEGGED DEADLIFT x 15 (BOSU BALL, WEIGHT ACORD)
- POWER CLEANS x 9 ( SCALE THE WEIGHT AS PER )
- PUSH PRESS x 5 ( 60% MAX )

REST FOR 1 MINUTE.

DO THIS FOR 3 ROUNDS

THURSDAY'S WOD

FOR TIME........

- 20 WALL BALL THROWS
- RUN 200 m
- 15 WALL BALL THROWS
- RUN 200 m
- 10 WALL BALL THROWS
- RUN 200 m
- 5 WALL BALL THROWS
- RUN 200 m

" STRONG IS THE NEW SKINNY "

AND IT BEGINS..........AGAIN.........

So , For the next little bit I will be posting a variety of different WOD's. Feel free to try all or any, some will be generic, others will be set up as a split WOD...........Feel free to scale as per as well !!!

WOD A-

- OVERHEAD SQUAT/PRESS BALANCE ( 20-30 SEC PAUSE _

#45/#65/#95/#135/#..........UNTIL MAX.

Once you have reached your max, begin to work your way down.

WOD B-

- THRUSTERS 10/8/6/4/2

- PULLUPS 10/8/6/4/2

FOR TIME.

TUESDAY'S W.O.D

5 ROUNDS ..........FOR TIME.

- OVERHEAD WALK (K.B) 100 m

- 20 BURPEES.

- 10 PUSH-UPS ( hand release on the bottom )

- 25 D.U.

ELIZABETH........

LADIES W.O.D........

" ELIZABETH "

21-15-9

FRONT SQUAT CLEANS

DIPS........

PERFORM AS RxD

WEIGHT

MEN - #95/#135

WOMEN - #45/#65

DO NOT EXCEED 17 MINUTES !!!

NANCY !!!!

TODAY'S W.O.D............

STILL IN THE SPIRIT OF THE "WOMEN OF X-FIT WOD'S" .....

" NANCY "

5 ROUNDS FOR TIME.

- RUN 400 M

- OVERHEAD SQUATS ( #65/#95 ) x 15 reps.

WEDNESDAY W.O.D

AHHHHH YA........

" FRAN "

FOR TIME !

LYNNE................

FOR TIME, 5 ROUNDS OF ..........

- MAX REP FOR BENCH PRESS ( B.W )

- MAX REPS FOR PULL-UPS.

ENJOY !!!!!!!

" GRACE "

- FOR TIME............

30 CLEAN AND JERKS.............

SATURDAY'S "LADY"

" KELLY "

5 ROUNDS FOR TIME.

- RUN 400 M
- 30 BOX JUMPS
- 30 WALL BALL SQUATS.

AHHHHH YA !

A Stretch Of Ladies.........

To the " Ladies "

Friday will start a stretch of " Ladies " WOD's..........think it's easy ?!?!?!?!

I dare you to prove them wrong..........

FRIDAY'S W.O.D

AS ALWAYS.........FOR TIME.......

" DIANE "

21-15-9

- DEADLIFTS #225

- HANDSTAND PUSHUPS.

SCALED..................

- DEADLIFTS # 135/#95

- HANDSTAND PUSHUPS - SUPPORT AGAINST THE WALL HOLD FOR 15 SEC, THEN 10 REGULAR PUSHUPS.

RANGE IS STILL 21-15-9.

THURSDAY'S WOD

" PUKING ISN'T JUST FOR SUPER MODELS "

- FOR TIME........

- FRONT SQUAT x 10

- BACK EXT. x 10

- DOUBLE UNDERS x 20

5 ROUNDS.

THEN..........

- MUSCLE UPS x max rep.(scale, see below)

- BOX JUMPS x 10

- WEIGHTED LUNGES ( weight plate ) ensure the back knee touches the floor before switching legs.

For the scale on the muscle up, for the equivalent of 1 muscle up, do 3 dips, 3 push ups & 3 pullups.

NOTE : THE PIC IS THE POPULAR "HURT FEELINGS CHIT "......

WEDNESDAY W.O.D

WEDNESDAY'S W.O.D.

Well the time has come already...........MAYBE ?!?!?!

The X-FIT sectionals are being posted soon, and maybe....just MAYBE, I will be looking for peeps interested, this is not a team event, however we can enter as a team........Make sense ???

So MTF, but in the mean time , we will train as if the comp was right around the corner.......

WOD A -

- SNATCH 4/3/2

- D.L 10/10/10

- OVER-HEAD SQUAT 5/5/5

FOR TIME.

WOD B -

- BURPEES

- THRUSTERS ( #95/#65/#45 )

WOD C -

- RUN 200 M

- 20 CRUNCHES

- 5 RING DIPS.

LOOKS LIKE ALOT ????? TEAM TACT RAN WITH MORE, SO .........

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

TASH'S TERRIBLE TABATAS

YOU KNOW YA LOVE EM !!!!!

TREADMILL TABATA TIME !!!!

2 COMPLETE SETS..........

SET # 1

- 4 MINUTE TABATA DRILL - SPEED x 7 / INCLINE @ 10

20SEC ON 10SEC OFF

SET # 2

- 4 MINUTE TABATA DRILL - SPEED 10 / INCLINE 15

20SEC ON 10SEC OFF.

THEN.......

DECLINING SETS OF/ORDER

- 10 PUSH UPS ( HAND RELEASE AT BOTTOM )

- 10 K2E ( KNEES 2 ELBOWS )

- THEN REP IT OUT AS FOLLOWS

9/9/8/8/7/7/6/6/5/5/4/4/3/3/2/2/1/1

ELEMENT X-FIT TEAM CHALLENGE..

Just a few picks from the X-FIT competition from last weekend.........

Once again, the TEAM did great, everyone had a blast, and " ELEMENT CROSSFIT " did an amazing job hosting !!!!!

HUA.

SUNDAY'S W.O.D

SUNDAY'S W.O.D

MAX TIME ......

WOD A, IS PERFORMED AS FOLLOWS........

- 1 x PULLUP ( MINUTE BREAK )

- 2 x PULLUP ( MINUTE BREAK )

- 3 x PULLUP ( MINUTE BREAK )

- follow this pattern until you have reached your max pullups.

WOD B, IS PERFORMED AS FOLLOWS.......

- WITH 50% OF YOUR B.W

- BEAR COMPLEX 3x6 SETS (30 SEC BREAK BETWEEN SETS )

SATURDAY W.O.D

SATURDAY'S W.O.D.

WOD A -

- DEADLIFT "AMRAP" IN 5 MINUTES ( #135/#95 )

- ROW - 5 MINUTES.

WOD B -

- CLEAN x 3/3/3

- FRONT SQUAT x 3/3/3

- JACKKNIFE x 10/10/10

How to perform WOD B....

Use the same weight for the clean & front squat...

3 cleans, 3 front squat, 10 Jackknife

the second set , increase the weight, as for the 3rd as well......

FRIDAY ...

FRIDAY'S W.O.D..........


FIGHT...........GONE..........BAD............

18:00..........

ALL ARE WELCOME !

REST DAY !!!!!!!!!!!!!!!

IN PREPARATION OF THE F.G.B FRIDAY NIGHT , 1800 !!!

WEDNESDAY W.O.D

WEDNESDAY'S W.O.D

- SNATCH x 5/4/3

- OVERHEAD SQUAT x 5/4/3

- POWER CLEAN x 5/4/3

INCREASE THE WEIGHTS AS THE REPS DROP.

TUESDAY'S W.O.D

Well, it is now Tuesday, and I still feel gimped, well my back does anyway.......

So , enough BichTin.......

FOR TIME.

- ROW ( 50 CAL )

- K.B SWINGS 21

- ROW ( 100 CAL )

- K.B SWINGS 15

- ROW ( 150 CAL )

- K.B SWINGS 9

MONDAY'S W.O.D

Well the weekend has been here and gone, but the aches and pains are still present from our " TEAM X-FIT CHALLENGE " on the weekend !!

TEAM T.A.C.T was great, we entered our first challenge and loved every minute/round/event of it. Making us hungry and eager to tackle the next event.....once the aches go away that is.

Two of our members, Natasha and Justin even did the Army run in Ottawa today after 9 hours of grueling workouts !!! Congrats to them !!!!

So, now that we are over our stress and pain, for the most part that is, here is the WOD for Monday !!!!

FOR TIME.....

- 25 PULL-UPS

- 50 PUSH UPS

- 75 SQUATS

- 100 D.U

- 125 CRUNCHES

- 150 LUNGES

- 175 CALF RAISES

- 200 M SPRINT

ENJOY............

FRIDAY'S WOD

FRIDAY'S W.O.D

FOR TIME.....

150 WALL BALL SQUATS.

THEN ROW 500M.

THURSDAY'S W.O.D

" ANNIE "


THEN........

- MAX AMOUNT OF PULL-UPS IN 10 MINUTES.

AS MANY ROUNDS IN 20 MINUTES............

WOD = A

- DEADLIFT x 5
- PUSHUP ( HAND RELEASE AT BOTTOM ) x 5
- RUN 1 LAP


OR

WOD = B

- 10 B.W SQUATS
- HANDSTAND PUSHUPS x 3
- RUN 1 LAP

MONDAY W.O.D


" FRAN "

FOR TIME !!!

FRIDAY'S W.O.D(S)....

This one is a pick and choose............

WOD = A

- ROW 200M

- D.L 3/3/3/

- ROW 200M

- FRONT SQUAT 3/3/3

- ROW 200M

- SNATCH 5/5/5.

WOD = B

- FILTHY 50..........

TEAM ...........

By now, hopefully I have got you guys sorted out on what you are doing for the comp......if not let me know, please I have been running around alot lately getting ready to leave and getting ready to live the CIVI life....

So, having said that, take some time to work on what you will be doing, to the best of your abilities that is.........any question let me know !!!!

K.T.A

THURSDAY'S W.O.D

Something simple ???

WORKOUT A

- 20 " GROUND 2 OVERHEAD "

- 20 D.U

- 20 PULL-UPS ( 50 J.P.U )

30 SEC BREAK. THEN REPEAT USING 15/15(35)/15

THEN 10/10(20)/10

WORKOUT B

- CHEST PRESS 3 X 3 ( 30 SEC BREAK BETWEEN SET )

- BOX STEP-UPS 5 X 5 ( 30 SEC BREAK BETWEEN SETS )

NOTE : For the box steps, use #10 LBS as a minimum and as heavy as you can hold, D.B or K.B

WEDNESDAY

WEDNESDAY'S W.O.D

5 ROUNDS - FOR TIME.

- OVER-HEAD WALK x 10 M ( #135/#65 )

- FARMERS WALK x 10 M ( adjust weight accor. may use uneven weight )

- 10 BURPEES

- 10 V-SITUPS ( with med ball or weight plate )

THEN........

- ROW 2.5 KM

- RUN 2.5 KM

MONDAY'S W.O.D.

And what a WOD it will be !!!

For time......

- FRONT SQUAT x 10

- PULL-UPS x 10 ( Kipping, Jumping, or strict )

- PUSH-UPS x 10 ( conventional, knees, or rings )

repeat the EX's, increasing the weight of the squat though. Follow this pattern...

9/9/9

8/8/8

7/7/7

6/6/6

5/5/5

4/4/4

3/3/3

2/2/2

1/1/1

THEN...................................

RUN 2.5 KM.

SUNDAY W.O.D

FOR TIME..........

- 70 SQUATS ( B.W )

- 60 CRUNCHES

- 50 BURPEES

- 40 MED BALL THROWS ( WALL )

- 30 PULL-UPS

- 20 PUSH PRESS ( #95/45/25 )

- 10 PISTOL SQUATS.

FRIDAY

FRIDAY'S WOD'S.

2 OF THEM TODAY SUKAZZZ

WOD A = ANNIE

WOD B = LINDA ( scaled , 10/8/6/4/2 ) sub cleans for overhead squats

It's our buddy Justins B-Day, so he can consider this WOD his 3-some for his birthday !!

BAAAMMMM.