Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Friday, April 30, 2010

WOD 050110


Run 400m.....backwards
30 bear complex
Run 400m.....backwards

Thursday, April 29, 2010

WOD 043010


Run 400 m
70 Burpees
60 Situps
50 Kettlebell Swings
40 Box Jumps
30 Handstand Push ups
Run 400 m

And no....this isn't a joke. : )

Wednesday, April 28, 2010

WOD 042910


For 20 Minutes

5 Pull Ups
10 Push Ups
15 Airsquats

count your rounds

Don't forget, Doug and I will be gone for the later sessions so you guys come and post your rounds on the white board. Life will resume to normal on Friday.

Tuesday, April 27, 2010

WOD 042810


Happy Birthday Kodi Kern...5 years old.

3 Rounds

100 ft lunge
50 squats
25 Back Ext.
10 Push Presses

Monday, April 26, 2010

WOD 042710


Run 400 m
30 Handstand Pushups
40 Box Jumps
50 Kettlebell Swings
60 Sit Ups
70 Burpees
Run 400 m

This week

I wanted to let everyone know that this is going to be an extremely weird week. Doug is in a training school all week and this is my last week of coaching track. Our 2:00 sessions are still open but without a trainer if you still want to come and do it yourself. Thursday there will be no trainer at the 2:00, 3:30, 5:30 or 6:30. You may still come at those times and do the work out on the board. Just push power on the stereo and pick a CD you like to workout to. I will be at a track meet and Doug will still be in training. Sorry for the inconvenience, militants. Friday I'm home all day and hope you all will be here to sweat.....Rachel

Sunday, April 25, 2010

WOD 042610

video

  • 50 Wallballs
  • 20 Pullups
  • 20 Dips
  • 40 Wallballs
  • 16 Pullups
  • 16 Dips
  • 30 Wallballs
  • 12 Pullups
  • 12 Dips
  • 20 Wallballs
  • 8 Pullups
  • 8 Dips
  • 10 Wallballs
  • 4 Pullups
  • 4 Dips

Saturday, April 24, 2010

WOD 042510

As many rounds in 30 minutes

5 Deadlifts
13 Push Ups
9 Box Jumps

WOD 042410


50 Pull ups
400 meter run
21 Thrusters
800 meter run
21 thrusters
400 meter run
50 pullups

Thursday, April 22, 2010

WOD 042310


Field Relays

10 KB Swings
10 Box Jumps
Squat throw med ball up and down field
Lung to it
3 Burpees at each ball

10 KB Swings
10 Box Jumps
Squat throw med ball backwards up and down field
back pedal to it
4 Burpees at each ball

10 KB Swings
10 Box Jumps
Side throw med ball up and down field
side step to it
5 Burpees at each ball

Run 800 m

Wednesday, April 21, 2010

WOD 042210

4 Rounds

20 Dumbell Snatches (10 each arm)
20 Sledge Hammers (10 each arm)
20 Knees to Elbows (or toes to bar)
100 Jump Rope

Start and End with a 400 m Run

Tuesday, April 20, 2010

WOD 042110

5 Rounds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Monday, April 19, 2010

WOD 042010

10-9-8-7-6-5-4-3-2-1

Pull Ups
Dips
Overhead Squats

20 foot lung between each round

Sunday, April 18, 2010

WOD 041910

Three one minute rounds at each station. One minute rest between rounds.
Count each rep through all rounds for a total at the end.


Row (count calories)
Wall Ball (M 20#/W 14#)
Sumo Dead Lift High Pull (75#)
Box Jump (20" Box)
Push Press (75#)

Saturday, April 17, 2010

WOD 041810

Run 400 m
25 Burpees
Run 400 m
50 Push Ups
Run 400 m
75 Sit Ups
Run 400 m
100 Air Squats
Run 400 m
75 Sit Ups
Run 400 m
50 Push Ups
Run 400 m
25 Burpees
Run 400 m

CrossFit "Angie": a time lapse

WOD 041710


For time:

100 Pull-Ups
100 Push Ups
100 Sit Ups
100 Air Squats


Thursday, April 15, 2010

WOD 041610


21-18-15-12-9-6-3

Manmakers
between each set run 400 meters
Start and end with the Manmaker

Wednesday, April 14, 2010

WOD 041510


4 Rounds
1 minute each

Kettle Bell Swing
Pull Ups
Ring Dips
Bounds
Row
First rule of Zombieland.....cardio!

Tuesday, April 13, 2010

WOD 041410


BALL DAY!!!

4 Rounds
25 Box Step Ups...with your ball
25 Wall Balls
100 ft Lung...push press your ball overhead
Run Down Driveway...with your ball

Monday, April 12, 2010

WOD 041310


3 Rounds

10 Ring Rows
20 DB Thrusters
30 Box Jumps
40 Sit Ups
100 Jump Ropes

The only courage that matters is the kind that gets you from one moment to the next.

Sunday, April 11, 2010

WOD 041210


5 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Presses

Same weight for all three
Men 155
Women 95
We will scale to your fitness levels

Saturday, April 10, 2010

WOD 041110




Once every minute for 30 minutes

5 pullups
10 pushups
15 airsquats

WOD 041010


8 Rounds
20 seconds on 10 seconds off

Row
Dips
Lunges
Sit Ups
Dumbbell Hang Cleans

Friday, April 9, 2010

WOD 040910


Field Relays
Sprint
30 Burpees
Sprint
30 Box Jumps
Sprint
30 Push Ups
Sprint
30 Sit Ups
Farmer Carry 45lbs
Run 1 Mile

Wednesday, April 7, 2010

WOD 040810


Run 800 m (twice down driveway)
150 Double Unders
50 Burpees

For Time
Courage is not simply one of the virtues, but the form of every virtue at the testing point. ~C.S. Lewis

WOD 040710

3-1 min rnds
Row
Airsquat
KB swing
Knees to Elbows
Push Press

Tuesday, April 6, 2010

WOD 040610


4 Rounds

Run 400 m
10 Deadlifts
20 Box Jumps
30 Push Ups
40 Sit Ups
50 Wall Balls
Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow. ~Mary Anne Radmacher

Sunday, April 4, 2010

WOD 040510


10 clean and jerks
1 weighted pullup
9 c&j
2 weighted pullups
8 c&j
3 weighted pullups
7 c&j
4 weighted pullups
6 c&j
5 weighted pullups
5 c&j
6 weighted pullups
4 c&j
7 weighted pullups
3 c&j
8 weighted pullups
2 c&j
9 weighted pullups
1 c&j
10 weighted pullups

Saturday, April 3, 2010

WOD 040410


Begin with 400 meter run

4 rnds
20 Lunges @ 25% BW
30 sit ups
40 Box Jumps

End with 400 meter run





WOD 040310


100 Hang Cleans
3 Push Presses at the top of every minute
For time
Constantly Varied, Funtional Movement at High Intensity

Thursday, April 1, 2010

WOD 040210


20 Minutes

5 Pull Ups
10 Push Ups
15 Air Squats

For Rounds

WOD 040110


Happy Birthday Kathy Weaver
Row 750 m

4 Rounds

20 situps
10 canoes
10 pistols (each leg)
10 Dips

End WOD with 300 Jump ropes