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

WOD-Tuesday, June 9, 2009

5k run

WOD-Monday, June 8, 2009

1100 Meter Run

50 Wallball shots

50 Pull-ups

35 Wallball Shots

35 Pull-ups

20 Wallball Shots

20 Pull-ups

1100 Meter Run

No smiling during CrossFit! 

WOD-Friday, June 5, 2009

O'Course Pyramids:

Start off by negotiating the first obstacle and then returning to the beginning.  Each time you go through you will add another obstacle.  

Example:

1st time: Bound over log

2nd time: Bound over log and chicken wing or college boy roll over bar

3rd time: Bound over log, chicken wing or C-roll over bar, and bound over next log

4th time:Bound over log, chicken wing or C-roll over bar, bound over next log, and shimmy down the double bars

5th time: etc.........

...

...

Millionth time: All obstacles and rope ....."Semper fi" at the top!  

WOD-Wednesday, June 3, 2009

BadAg Tunnel Run:

5 Tunnel Runs 

10 WallBall shots

10 Sit-ups

10 Push-ups

4 Tunnel Runs 

20 WallBall shots

20 Sit-ups

20 Push-ups

3 Tunnel Runs 

30 WallBall shots

30 Sit-ups

30 Push-ups

2 Tunnel Runs 

40 WallBall shots

40 Sit-ups

40 Push-ups

1 Tunnel Runs 

50 WallBall shots

50 Sit-ups

50 Push-ups

Gear Needed:

Canteens for push-ups

Monday, June 1, 2009

21's

4 Rounds for time :

21 Burpees

21 Push-ups

21 Squats

21 Sit-ups