Monthly Archives: May 2012

Intermediate & Advanced WODs: Tuesday 120522

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Clean 4×2 B: For time: 12 Deadlifts (315#/225#) 40 Double-Unders 9 Deadlifts 30 Double-Unders 6 Deadlifts 20 Double-Unders 3 Deadlifts 10 Double-Unders Friends don’t let friends get sunburnt at the CMC (from … Continue reading

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Beginner WODs: Tuesday 120522

Beginner WODs at HR:15 and HR:30 A: Turkish get ups B: Four sets of 3-minute sprints of: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets … Continue reading

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Intermediate & Advanced WODs: Monday 120521

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Turkish get ups B: Four sets of 3-minute sprints of: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest 90 seconds between … Continue reading

27 Comments

Beginner WODs: Monday 120521

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B: Four times: In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet: 10 Kettlebell Swings (16kg/12kg) 10 Push-Ups Rest … Continue reading

6 Comments

Intermediate/Advanced WODs: Sunday 120520

Intermediate/advanced WOD classes at HR:00 A: Russian gymnastics warm-up B: Four times: In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet: 10 Kettlebell Swings (24kg/16kg) 10 Push-Ups Rest five … Continue reading

3 Comments

Beginner WODs: Sunday 120520

Beginner WODs at HR:15 Three sets for max reps of: 60 seconds of Wallball Shots, 14#/10# 60 seconds of 95#/65# Power Clean 60 seconds of 20″ Box Jumps 60 seconds of 65#/45# Push Press 60 seconds of Pull-Ups 60 seconds … Continue reading

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Intermediate & Advanced WODs: Saturday 120519

Intermediate and advanced WOD classes at HR:00 and HR:45: Three sets for max reps of: 60 seconds of Wallball Shots, 20#/14# 60 seconds of 135#/95# Power Clean 60 seconds of 24″/20″ Box Jumps 60 seconds of 95#/65# Push Press 60 … Continue reading

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Beginner WODs: Saturday 120519

Beginner WODs at HR:15 A: Find your 1 rep max on the jerk B: Back Squat 1×20 C: Tabata Situps In what way(s) can you gauge all the work you’ve put in? Troy, who sent in this photo, writes, “I … Continue reading

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Intermediate & Advanced WODs: Friday 120518

Intermediate and advanced WOD classes at HR:00 and HR:45: A: Find your 1 rep max on the jerk B: Back Squat 1×20 C: Tabata Situps To fully appeciate this panorama shot that Coach Bo got of 28th St., please click … Continue reading

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Beginner WODs: Friday 120518

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments. C: Max single set dips. Naveen works for it in … Continue reading

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