TACT Concepts

WEDNESDAY'S WORKOUT.

2011-07-05T18:05:00.000-07:00

WEDNESDAY:

5 Rounds for time:

20 D.U
OVERHEAD SQUATS x 10 (#95/#65)
5 CHEST 2 BAR PULLUPS

MONDAYS WORKOUT

2011-06-26T18:20:00.000-07:00

MONDAYS WORKOUT:

FOR TIME:

5 ROUNDS OF -
SNATCH BALANCE - 20 sec @ 60%
40 DOUBLE UNDERS
200M RUN

A big thanks to all of the athletes and volunteers that came out to BROCK-FIT and got their sweat on......HUA !

MONDAYS WORKOUT.

2011-06-19T17:23:00.000-07:00

MONDAY:

RUN 2.5 KM

FOLLOWED BY.....

THRUSTERS/CHEST 2 BAR PULLUPS

GOING UP IN INCREMENTS OF 3, CASH OUT FOR 8 MINUTES.

THURSDAY'S WORKOUT

2011-06-15T18:09:00.000-07:00

THURSDAY:

5 ROUNDS, FOR TIME...

- HSPU x 10
- D.U x 40
- WALL BALL SQUATS x 25

THEN,

RUN 5 KM

THURSDAY'S WORKOUT.

2011-06-01T17:06:00.000-07:00

THURSDAY:

- RUN 1KM

This workout involves some math.....You have been warned !!

- 1 PULL UP
- 2 SINGLE ARM BENCH (per side)

Now, go up 1 each time for pull ups, and 2 each time for single bench, ending at 5 pull up/10 single bench,

For round 2, you will increase the weight on the single bench, but remain with the same numbers.

THEN...

Finish with a 2 KM run

HUA

MONDAY

2011-05-29T17:44:00.000-07:00

MONDAYS WORKOUT:

PART A:
- ROW 5 MIN

PART B:

- 5 ROUNDS OF
- HSPU x 10
- OVERHEAD SQUAT x 10 (65/95)
- BURPEE BOX JUMPS x 5

THURSDAY'S WOD

2011-05-18T18:47:00.000-07:00

PART A

AMRAP IN 15 MINUTES.

- SPLIT JERK x 10 (#65/#95)
- RING DIPS x 10
- BOX JUMP x 10 (18/24)

CASHOUT: 7 minutes

- MAX FRONT SQUAT x3
- 50 D.U

TUESDAY.

2011-05-16T18:26:00.000-07:00

5 ROUNDS FOR TIME:

- THRUSTERS x 10 (#95/#65)
- HANDSTAND PUSHUPS x 5
- TURKISH GET-UPS x 3 per side (heavy)

MONDAY'S WORKOUT

2011-05-15T17:47:00.000-07:00

AMRAP IN 15 MIN.

- DEADLIFT x 5 (#225/#95)
- PUSH PRESS x 5 (#135/#65)
- DOUBLE UNDERS x 40

TUESDAY'S WOD

2011-05-09T19:02:00.000-07:00

5 ROUNDS, FOR TIME = 20 MIN.

THRUSTERS x 10 (#65/#95)
BOX JUMP BURPEES x 5

TUESDAYS WOD

2011-05-02T17:33:00.000-07:00

TUESDAY'S WOD:

MAX BACK SQUAT (find 1R.M)

WEDNESDAY

2011-04-26T17:43:00.000-07:00

WEDNESDAY WORKOUT

FOR TIME: (Max 20 min)

- 100 D.U - 3 Power Cleans
- 75 D.U - 5 Power Cleans
- 50 D.U - 7 P.C
- 25 D.U - 9 P.C
- 15 D.U - 12 P.C
- 10 D.U - 15 P.C

MONDAYS WOD

2011-04-24T18:29:00.000-07:00

MONDAY:

ALL ABOUT THE "TABATAS"

4 DIFFERENT EXERCISES, 8 SET PER:

- PUSH PRESS
- PULLUPS
- SQUAT
- DOUBLE UNDERS

2011-04-23T20:01:00.000-07:00

- Run 2.5 km
- 30 GROUND TO OVERHEAD (#65/#95)
- 30 K2E
- RUN 2.5 KM

FRIDAY.........

2011-04-21T18:06:00.001-07:00

Lets do it up " OLD SCHOOL " and in prep of the upcoming UFC !!

FOR TIME....AS ALWAYS...

"F.G.B"

GET SUM!

TUESDAY

2011-04-18T17:54:00.000-07:00

TUESDAY'S WOD. - PENDLAY ROW x 5 - MAX POWER CLEAN x 3 - MED BALL SLAMS x 10 FOR TIME, FOR 5 ROUNDS

2011-04-17T18:34:00.000-07:00

MONDAY'S WOD - RUN 200M - SQUATS x 50 (#45/#95) - RUN 200M - PULLUPS x 50 - RUN 200M - D.L x 50 (#95/135) - RUN 200M FOR TIME.

THURSDAY

2011-04-13T18:29:00.000-07:00

THURSDAY WOD. FOR TIME: - WALL BALLS x 100 - RUN 400M - FLOOR SWEEPS x 100 (#65/95) - RUN 400M

WEDNESDAY WOD

2011-04-12T17:34:00.000-07:00

WEDNESDAY: WOD 1 -AS MANY ROUNDS IN 15 MINUTES OF.... - 5 BURPEE BOX JUMPS - 40 DOUBLE UNDERS. - 10 DIPS WOD 2 - OVERHEAD SQUAT x 30 (#65/#95) - HANDSTAND PUSHUPS x 20 - LUNGES x 100 metres. FOR TIME....!

MONDAY'S WOD

2011-04-10T16:17:00.000-07:00

TABATA SPRINTS ( TREADMILL ) - With a running clock, for 8 minutes. - INCLINE - 11/15% - SPEED - 9.0 - 11.0 SPRINT FOR 20 SEC, REST FOR 10 SEC. DO THIS STRAIGHT FOR 8 MINUTES.

FRIDAY.

2011-04-07T17:51:00.000-07:00

FRIDAY'S W.O.D: FOR TIME: 5 rounds - DEADLIFT x 10 (#95/#135) - D.U x 25 THEN FOR SKILL: - POWER SNATCH

2011-04-06T17:14:00.000-07:00

FOR TIME. 30 REPS OF GROUND TO OVERHEAD #95/#135 THEN..... SKILL WORK: "SKIN THE CAT"

TUESDAY.

2011-04-04T17:42:00.000-07:00

TUESDAY'S WOD - SINGLE ARM BAR SNATCH x 5/per side. - LUNGE 200M - SINGLE ARM BENCH PRESS x 5/per side - LUNGE 100M - PISTON SQUATS x 5/per side - LUNGE 50M

MONDAY

2011-04-03T16:56:00.000-07:00

MONDAY'S W.O.D 21/15/9 MAN MAKERS (K.B or D.B weight) RUN 200 M BETWEEN SETS FOR TIME.

2011-03-31T17:49:00.000-07:00

FRIDAY = " FRAN " FOR TIME..........

2011-03-28T18:04:00.001-07:00

FOR TIME: - RUN 2.5KM - 200 M LUNGES

2011-03-26T17:43:00.000-07:00

SUNDAY'S WOD

AMRAP IN 15 MINUTES.

THRUSTERS x 10 (#95/#45)
D.U x 30

WEDNESDAY

2011-03-22T17:41:00.000-07:00

FRONT SQUAT - 5/4/3/2/1,
INCREASE EFFORT AS REPS DROP.

THEN

CASH OUT FOR 7 MINUTES:

RING DIPS x 10
HANDSTAND PUSHUP x 5
D.U X 50

2011-03-21T17:33:00.000-07:00

RUN 5 KM

SUNDAY.

2011-03-19T17:45:00.000-07:00

SUNDAY WOD.

FOR TIME:

- 100 PULLUPS
- SPRINT 100M
- 100 PUSH-UPS (hand release on the bottom)
- SPRINT 100M

SATURDAY

2011-03-18T18:20:00.000-07:00

WOD A -

- ROW 500M
- POWER CLEANS x 30

WOD B -

- STIFF LEGGED DEADLIFT x 5
- BURPEE/BOX JUMPS x 5
- THRUSTERS x 5 (#65/#135)

FOR 5 ROUNDS.

METCON MONDAY

2011-03-13T14:59:00.000-07:00

METCON MONDAY !

FOR TIME (CAP OFF AT 25 MINUTES)

- 5 STRICT PULLUP
- 5 J.P.U
- 40 DOUBLE UNDERS
- SPRINT 100M
- 10 BUPREE BOX JUMPS

REPEAT FOR AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES.

2011-03-10T17:01:00.001-08:00

RUN 5 KM

POWER PLAN.

2011-03-09T18:30:00.000-08:00

Today's WOD is the "POWER & PUSH"

BENCH/SQUAT/DEADLIFT

5 ROUNDS:

- 90% EFFORT x 3
- 40% EFFORT - FAILURE

Then proceed to the next exercise. Do this for 5 rounds, rest as needed.

TUESDAY'S W.O.D

2011-03-07T17:04:00.000-08:00

TUESDAY....

- 21-15-9

- SUMO DEADLIFT HIGH PULL
- BURPEES
- PULLUPS

MONDAY'S W.O.D

2011-03-06T17:09:00.000-08:00

MONDAY:

5 ROUNDS.

- BOX JUMP x 15
- RING DIPS x 15
- DOUBLE UNDERS x 50
- PLATE LUNGES x 20M (overhead)

SUNDAY'S W.O.D

2011-03-05T18:03:00.000-08:00

SUNDAY

- RUN 5 KM

THEN..

FOR TIME:

- 30 POWER CLEANS (#65/95)
- 20 PUSH PRESS (#45/65)
- 10 TORSO BAG TOSSES

SATURDAY'S W.O.D

2011-03-04T16:41:00.000-08:00

SATURDAY.

" FRAN "

FOR TIME !!!!

THURSDAY'S W.O.D

2011-03-02T16:34:00.000-08:00

THURSDAY.

AMRAP IN 15 MINUTES.

- BURPEE BOX JUMPS x 5
- BURPEE PULLUPS x5
- K.B SWINGS x 5 (80% max)

THEN........

TREADMILL TABATAS' .

incline = 12
rate = 9/11

5 minutes complete.

TUESDAY'S W.O.D

2011-02-28T17:28:00.000-08:00

TUESDAY:

AMRAP IN 20 MINUTES OF:

- OVERHEAD SQUAT(bosu) x 5 /#45/65
- SDHP x 5 /#65/95
- RUN 200M

MONDAY'S W.O.D

2011-02-27T15:42:00.000-08:00

MONDAY'S W.O.D

5 ROUNDS FOR TIME:

- TRI-PLATE PUSH* ( 20M)
- 25 D.U
- OVERHEAD PUSH PRESS x 10 #95/135

*TRI-PLATE PUSH*

Using 3 weight plates of the same weight, set them on your flat surface in a triangle formation, pushing off the two rear plates, proceed to your mark or line, then push two plates back to the start, then push the single plate back to the mark or line. So begin with 3, then 2, then 1 then move on to your next exercise. Note: when you come back to this exercise in the other rounds you will have to reset your plates. This exercise is amazing for core stability and shreds the quads/calf's !!!!! ENJOY

WEDNESDAY'S W.O.D

2011-02-22T17:06:00.000-08:00

TWO SEPARATE W.O.D's TODAY.

WOD A

- OVERHEAD SQUAT 3/3/3

WOD B

- SINGLE ARM CLEANS (barbell) 3/3/3
- L-SIT PULLUPS 5/5/5
- PLANCHE PUSHUPS 5/5/5

MONDAY

2011-02-20T17:23:00.000-08:00

MONDAY'S W.O.D

AMRAP 20 MINUTES

"CINDY"

- PULLUPS x 5
- PUSH UPS x 10 ( hand release on the bottom )
- SQUATS x 15

For scale, sub P.U for Jumping P.U x 15

SUNDAY'S W.O.D

2011-02-19T18:26:00.000-08:00

SUNDAY.

5 ROUNDS FOR TIME.

- TORSO BAG TOSS (20 m)
- DOUBLE UNDERS x 25
- #90 SLED DRAG (20 m)

FRIDAY

2011-02-17T19:26:00.001-08:00

RUN 5KM FOR TIME.

THURSDAY'S HERO W.O.D

2011-02-16T18:09:00.000-08:00

Today's W.O.D is named after one of our own, Lt Andrew Nuttall. He was member of 1 PPCLI was KIA by an IED while deployed during operation in the Panjwaii District December 23/2009.

Crossfit has designated a Hero WOD in his memory.

- FOR TIME:

-10 HANDSTAND PUSHUPS
-#250 DEADLIFT x 15
-BOX JUMP x 25
-PULLUPS x 50
-WALLBALL SHOTS x 100
-200 DOUBLE UNDERS
-RUN 400, with a 45lbs plate.

I know the prior WOD involved alot of wall balls, oh well.........

WEDNESDAY'S W.O.D

2011-02-15T17:27:00.000-08:00

WALL BALL WEDNESDAY.

- WALL BALLS x 100
- RUN 400 m
- RING DIPS x 50
- WALL BALLS x 50
- RUN 400 m
- PUSH-UPS x 50 ( hand release on the bottom )
- WALL BALLS x 25
- RUN 400 m

2011-02-14T17:37:00.001-08:00

REST DAY....

TAKE SOME TIME TO READ UP ON "BROCK-FIT" AND COME OUT TO SUPPORT THE SOLDIER ON PROGRAM !!!!

HUA.

MONDAY'S W.O.D

2011-02-13T16:42:00.000-08:00

MONDAY.......

- POWER CLEANS x 5/4/3/2/1

- PISTON SQUATS 5/5/5 (A)
- D.U x 50 (B)
- RING DIPS x 10 (C)

NOTE:

AMRAP of A,B,C in 15 minutes.

FRIDAY

2011-02-10T18:15:00.000-08:00

FRIDAY'S W.O.D

-D.L - 3x3x3

-SINGLE ARM BENCH 3/3/3 (Bar)

RUN 5KM

THURSDAY'S W.O.D

2011-02-09T18:39:00.001-08:00

" GRACE"

ENJOY................. For time of course....

WEDNESDAY W.O.D

2011-02-08T16:18:00.000-08:00

WEDNESDAY'S W.O.D

SKILL - Planche Push-ups (10 Min)

THEN...

- SINGLE ARM BENCH (bar) 5/4/3/2/1
- SINGLE ARM SNATCH (bar) 5/4/3/2/1

MONDAY'S W.O.D

2011-02-07T16:53:00.000-08:00

MONDAY'S W.O.D

- 5 ROUNDS FOR TIME.....

- WALL BALLS x 10
- SQUAT x 20
- PUSH-UPS x 30 ( hand release at the bottom )
- D.U x 40

SUNDAY'S W.O.D

2011-02-05T19:51:00.000-08:00

SUNDAY........

"ANNIE".....FOR TIME............

Wanna make it toughER................wear a weighted vest or frag vest!!!!

SATURDAY'S W.O.D

2011-02-04T18:45:00.000-08:00

SATURDAY'S W.O.D

- CLEAN & JERK x 3/3/3/3

- RUN 2.5 KM

FRIDAYS WOD

2011-02-03T18:25:00.000-08:00

5 ROUNDS FOR TIME.

- ROW - 40 CAL.
- BURPEES x 10
- PULLUPS x 10
- D.L x 5 #225

WEDNESDAY'S W.O.D

2011-02-01T17:49:00.000-08:00

WEDNESDAY'S W.O.D

5 ROUNDS.

- OVERHEAD SQUAT x 5 #105
- RING DIPS x 10
- RUN 200M

TUESDAY'S WOD

2011-01-31T17:17:00.000-08:00

TUESDAY'S W.O.D

- 10 x Thrusters #95/#55

- 50 x Double Unders

- 8 x Thrusters #110/#85

- 50 x Double Unders

- 6 x Thrusters #135/#100

- 50 x Double Unders

- 4 x Thrusters #155/#115

- 50 x Double Unders

- 2 x Thrusters #170/#125

- 50 x Double Unders

FOR TIME.

SUNDAY'S WOD

2011-01-29T19:57:00.000-08:00

- 15 Minutes to find max snatch.

THEN

- 5 Sets of

- Pushups/Jackknifes/Burpees
15 10 5

SATURDAY'S WOD

2011-01-28T19:31:00.000-08:00

RUN 5 KM.

FRIDAY'S WOD

2011-01-27T18:10:00.000-08:00

FRIDAY'S WOD.............

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

Great workout to start the weekend!

1 minute per exercise.

- ROW ( calories/point )
- PUSH PRESS ( reps )
-BOX JUMP ( reps )
- DEADLIFT HIGHPULL ( reps )
- WALL BALL ( reps )

Do this for 3 rounds, a 1 minute break is given between rounds.

THURSDAY'S WOD

2011-01-26T18:11:00.000-08:00

THURSDAY.

GRACE...........FOR TIME

-CLEAN & JERK #135 x 30

WEDNESDAY'S W.O.D

2011-01-25T17:33:00.001-08:00

THE "ONE ARMED BANDIT" WOD...........

Time to work some stabilizers !!!1

5 rounds.

- One arm pullups x 1
- One arm snatch ( barbell or D.B ) x 2
- One arm bench press x 3

To scale this WOD, turn the pullups into jumping pullups, make the snatch light, and use a D.B or K.B for the bench.

REST DAY.

2011-01-24T17:29:00.000-08:00

REST DAY,

TAKE SOME TIME TO READ OVER SOME OF THE PAST LOGS, OR VIEW THE X-FIT JOURNAL, PALEO RECIPES, AND DON'T FORGET TO LOOK INTO SIGNING UP FOR THE "BROCK-FIT" TEAM CHALLENGE IN JUNE !!!!

HUA

MONDAY'S W.O.D

2011-01-23T17:21:00.000-08:00

MONDAY'S W.O.D

FOR TIME.

- 30 K.B SWINGS
- 30 CRUNCHES

SCALE DOWN IN THE MANNER OF
20/20
15/15
10/10
5/5

SUNDAY'S W.O.D

2011-01-22T20:20:00.000-08:00

SUNDAY.......

SCALE - 21/15/9

- RING DIPS
- SINGLE ARM BENCH PRESS (BAR)
- BURPEES

SATURDAY'S W.O.D

2011-01-21T17:37:00.000-08:00

- BOX SQUAT (proper) 3/3/2/2/1/1 ( Scale weight down as per )
- RUSSIAN LUNGES (D.B) #10/#25 - 3x10 - "30 sec rest between sets"

FOR TIME....

2.5 KM RUN

FRIDAY'S W.O.D

2011-01-20T16:19:00.000-08:00

NOTE : THIS WORKOUT WILL SUCK...........

WOD A ( for time )

- 30 GROUND TO OVERHEAD (#95/#135)

WOD B ( 8 rounds/ 4 min )

- TABATA D.L (#95/#135)
the start of the D.L will be in the top position

THURSDAY.

2011-01-19T18:02:00.000-08:00

REST DAY........

WEDNESDAY'S W.O.D

2011-01-18T18:17:00.000-08:00

WEDNESDAY'S W.O.D

- ROW 100 M
- B.W BENCH PRESS x 20
- ROW 200 M
- B.W BENCH PRESS x 10
- ROW 300 M
- B.W BENCH PRESS x 5

TUESDAY'S WOD

2011-01-17T18:15:00.000-08:00

- THRUSTERS x 20
- PENDLAY ROW x 15
- SINGLE ARM SNATCH x 10 ( per arm )
- BACK SQUAT x 5 ( 90% max effort )

BREAK AS REQUIRED.

MONDAY'S WOD

2011-01-16T16:17:00.000-08:00

First off I would like to thank all of those who have set up teams for our teach fitness challenge in June, and a big thanks to the people who have set up more then one team ! AWESOME !

We had great success yesterday spreading the word in Brockville ! Ever one is eager, and thanks to ON POINT PHOTOGRAPHY for stepping up to the plate and anticipating our event.

SO, LETS GET TO IT !

5 ROUNDS.

- SINGLE ARM BAR BENCH (#45/#95)
- HANDSTAND PUSHUP x 10
- D.U x 50
- MED BALL SLAMS x 20

SATURDAY'S W.O.D

2011-01-14T17:48:00.000-08:00

ELIZABETH............

21-15-9 REPS OF

- CLEANS #135/#95/#65
- RING DIPS

REST DAY.........

2011-01-13T17:18:00.000-08:00

REST DAY......

TAKE SOME TIME TODAY TO READ UP ON SOME GREAT PALEO RECIPES......

TRY SOME GRILLED FLANK WITH CABBAGE & ALMONDS !!!!

THURSDAY'S W.O.D

2011-01-12T17:36:00.000-08:00

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

THAT IS ALL.

WEDNESDAY'S W.O.D

2011-01-11T17:18:00.000-08:00

SKILL :

- SNATCH BALANCE 3x3x3

- HANDSTAND PUSHUP (SKILL)

AMRAP IN 20 MIN

- J.P.U x 15
- B.W SQUAT x 15
- FARMERS CARRY - 20M ( UNEVEN WEIGHT PER SIDE )
- RUN 200M

2011-01-09T16:40:00.000-08:00

5 KM RUN......

THEN...

5 SETS OF

- K2E x 10
- MOUNTAIN CLIMBERS x 15
- K.B JACKKNIFES x 20

SATURDAY'S W.O.D

2011-01-07T19:05:00.000-08:00

MAX EFFORT DAY..........

FIND YOUR 1RM IN 15 MIN

- BACK SQUAT

15 MIN MAX FOR

- PENDLAY ROW.

THEN .....

- RUN 2KM
- ROW - 100 CAL.

FRIDAY'S W.O.D

2011-01-06T18:32:00.001-08:00

TODAY'S HERO WOD.............

"RANKEL"

AMRAP IN 20 MINUTES.

- #225 D.L x 6
- BURPEE PULLUPS x 7
- K.B SWING x 10
- RUN 200M

I KNOW YESTERDAYS WOD HAD KB SWINGS, SO ADJUST THE WEIGHT ACCORDINGLY IS REQUIRED.

THURSDAY'S W.O.D

2011-01-05T17:11:00.000-08:00

W.O.D 1

- RUN 1KM
- 20 WALL BALL SQUATS
- 30 BOX JUMPS
- 40 K.B SWINGS
- 30 PUSH UPS ( hand release on the bottom )
- 20 PISTON SQUATS ( 10 per leg )
- RUN 1KM

W.O.D 2

3 ROUNDS FOR TIME

- 50 DOUBLE UNDERS
- 25 GOOD MORNINGS
- 15 UPRIGHT ROWS (#95/#135)
- 10 K.B PULLOVERS

REST DAY

2011-01-04T16:55:00.000-08:00

REST UP, READ UP AND START PREPPING FOR THE UPCOMING "BROCK-FIT" FITNESS & STRENGTH CHALLENGE............JUNE 25, 2011 . TEAM EVENT !!!

PROCEEDS WILL GO TOWARDS THE "WOUNDED SOLDIERS" PROGRAM !!!!

TUESDAY'S W.O.D

2011-01-03T16:59:00.001-08:00

TUESDAY'S W.O.D

5 ROUNDS FOR TIME.

- SINGLE ARM BENCH PRESS - 5/5 - #45/#70
- MAX PULLUPS
- OVERHEAD SQUATS x 30 - #45/#70

MONDAY'S WOD

2011-01-02T15:11:00.001-08:00

MONDAY'S W.O.D

FOR TIME..

- #45/#95 SQUAT CLEAN x 10
- HANDSTAND PUSHUPS x 10
- RUN 200M

REPEAT THIS SEQUENCE USING THE FOLLOWING REP COUNT

- 8/6/4/2

RUN THE 200M AFTER THE HANDSTAND PUSHUPS.

2011-01-01T14:59:00.000-08:00

AMRAP IN 20 MINUTES.

- 10 BURPEES
- 20 PUSH PRESS (#65/#85)
- 30 FLOOR SWEEPS
- 40 CAL/POINT ROW

FRIDAY'S WOD

2010-12-30T17:10:00.000-08:00

FRIDAYS WOD

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

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

A.K.A - NATE

WEDNESDAYS WOD

2010-12-28T19:57:00.000-08:00

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

2010-12-27T17:35:00.000-08:00

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

2010-12-26T19:08:00.000-08:00

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.

2010-12-23T18:43:00.000-08:00

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"

2010-12-22T18:27:00.000-08:00

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 ?

2010-12-21T18:09:00.000-08:00

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....

2010-12-20T19:09:00.000-08:00

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......

2010-12-19T17:39:00.000-08:00

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

2010-12-18T18:01:00.001-08:00

" 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

2010-12-17T19:15:00.000-08:00

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....

2010-12-16T16:47:00.001-08:00

TODAY'S W.O.D

" FIGHT GONE BAD "

GIVE'R HELL !

2010-12-15T18:01:00.000-08:00

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

2010-12-15T07:15:00.000-08:00

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..........

2010-12-14T05:07:00.001-08:00

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

REST IT UP !!!

2010-12-13T16:41:00.000-08:00

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 !!!!!