Browsing Archive: November, 2008

Interval Run

Posted by Cody Looney on Sunday, November 23, 2008,

100 meter sprint
rest 60sec
100 meter sprint
rest 50sec
100 meter sprint
rest 40sec
100 meter sprint
rest 30sec
100 meter sprint
rest 20sec
100 meter sprint
rest 10sec
100 meter sprint
rest 20sec
100 meter sprint
rest 30sec
100 meter sprint
rest 40sec
100 meter sprint
rest 50sec
100 meter sprint

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Chesticles!

Posted by Cody Looney on Saturday, November 22, 2008,

5-5-5-5-5
Bech press

Post loads to comments.

New WOD!

Posted by Cody Looney on Friday, November 21, 2008,

As many rounds as possible in 20 minutes of:

5 thrusters 135lbs
10 burpees
15 kettle bell swings 1.5pood(or 55lb db)

Post number of rounds and reps to comments.

Rest Day

Posted by Cody Looney on Thursday, November 20, 2008,

Take today to rest, run for 20 minutes, or make up a WOD you missed from the last cycle.

Continue reading ...

Gymnastics

Posted by Cody Looney on Wednesday, November 19, 2008,

3 rounds for time of:

15 ring dips
50 squats

post times to comments.

Elite Rings Official Site
Continue reading ...

Overhead

Posted by Cody Looney on Tuesday, November 18, 2008,

1-1-1-1-1 Shoulder Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk

Rest as long as you need between sets.
Post total loads to comments.

Met-Con

Posted by Cody Looney on Monday, November 17, 2008,

For time:
400 meter run
40 pull-ups
400 meter run
50 kettlebell swings
400 meter run
60 push-ups
400 meter run

Post times to comments.

And if you want it to be a really great day, read this book.....

BARBARA!

Posted by Cody Looney on Saturday, November 15, 2008,

20 pull-ups
30 push-ups
40 sit-ups
50 squats

5 rounds for time, 3 minutes between rounds

Post times to comments.

DEADLIFT & PUSH PRESS

Posted by Cody Looney on Friday, November 14, 2008,

5 rounds for time of:

5 Deadlifts with body weight
10 Push Press with 1/2 body weight

Post time in Comments
Continue reading ...

Fight Gone Bad!

Posted by Cody Looney on Thursday, November 13, 2008,

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, ...

Rest Day

Posted by Cody Looney on Wednesday, November 12, 2008,

Take today to rest, run for 20 minutes, or make up a WOD you missed from the last cycle.

VETERAN'S DAY!

Posted by Cody Looney on Tuesday, November 11, 2008,

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Double Day

Posted by Cody Looney on Monday, November 10, 2008,

ENDURANCE WOD
Run, Bike, Swim or Row one round for distance of:
work/rest(seconds)
10/50, 20/40, 30/30, 40/20, 50/10, 40/20, 30/30, 20/40, 10/50

3+ hours later

5 rounds for time:
135lb deadlift 15reps
135lb hang cleans 12 reps
135lb front squat 9 reps
135lb push press 6 reps
Continue reading ...

MMMMMM, SQUATS!

Posted by Cody Looney on Saturday, November 8, 2008,

5-5-5-5-5
Back Squats

Post total loads to comments.

11-7-2008

Posted by Cody Looney on Friday, November 7, 2008, In : The "GIRLS" Named WODs

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Max reps means as many as you can do in ONE set. 3 minutes between rounds.

Post total reps for both exercises in all rounds.

3+ hours later

ENDURANCE WOD

Swim, Bike, Run or Row
3 rounds, next round starts after the 1 min rest.
20 sec on 20 sec off, 30 sec on 30 sec off, 45 sec on 45 sec off, 1 min on 1 min off.

Post sport and distance covered to comments.