WOD from now till September

I will be as OCS until Mid-August. For workouts you can refer to the Crossfit website for their workouts of the Day (WOD). Train hard and see you when we get back.

Semper Fi,

Iggy

WOD-Monday, June 22, 2009

"Ramp Run"

(Partner 1)

Burpees

Push-ups

Sit-ups

Jump Rope

Trunk Twists

Water Jug Jumps

(Partner 2)

Ramp Run

While one partner runs the ramp, the other will go through the exercises until his/her partner returns and replaces him or her.

As many rounds as you can for 3o minutes.

WOD-Wednesday, June 17, 2009

"Fran"

3 Rounds

21-15-9

95 Lb Thrusters (Male)

65 Lb Thrusters (Female)

Pull-ups

.... Followed by a distance run of choice.

WOD-Monday, June 15, 2009

4 Rounds for time

400 M Run- Use the side walk loop at spence park (run
around the parking garage)

30 Sand bag thrusters (full squat-just like we did with the bar at the stadium)

WOD-Friday, June 12, 2009

Uniform is Boots and Utes.

3 mile run to start off. 3 laps like the PFT.

Pyramid pull ups with some extra fun

10 to 1 then 1 to 10

On the way down (from 10 to 1) after every set of pull ups we will do 10 dips followed by to flutter kicks

So it'll go 10 pull ups, 10 dips, 10 flutter kicks - 9 pull ups, 10 dips, 10 flutter kicks - 8 pull ups, 10 dips, 10 flutter kicks, etc on down to 1 pull up, 10 dips, 10 flutter kicks

On the way up (from 1 to 10) we will do the set of pull ups followed by 10 push ups and 10 full body crunches (starting flat and bringing your whole body in so your hands touch your heels).

Once we're done the Captain is going to buy everyone doughnuts.

WOD-Thursday, June 11, 2009

400 M. Run

50 Pull Ups

400 M. Run

50 Push Ups

400 M. Run

50 Sit ups

400 M. Run 

50 Squats

WOD-Wednesday, June 10, 2009

Kyle Field Bleacher Circuit Run

The Faster the bleacher run goes the faster the circuit course goes.

4 Rounds:

Bleachers x 2 (group rotates upon completion)

Sit-Ups

Thrusters 45 lbs

Jump Rope

Froggy Push-ups