DW Fri, July 31

At a Track or find a place to run a 400

AMRAP 20 Min for everyone

400 Run
20 Pushups
30 Situps
40 Squats

Only rest if you need it. A good heart pumping workouts ;)

I will be on vacation next week (Aug 1 - 9). I have posted the workouts for next week so they will be posted everyday. If you have questions, email Margaret or AJ. I do not know what type of internet access I will have.

DW Thurs, July 30 (Alt Power Day 4)

3 Rounds Beginners/5 Rounds Advanced

12 Deadlift (alternate rounds of Regular and Straight Leg)
9 Split Squat Cleans
6 Seated Row or Bent Over Row

Rest 1 -2 min between rounds

DW Wed, July 29

"Fight Gone Bad"
EVERYONE DOES THE SAME WORKOUT
3 x (5 min on - 1 min rest)

THREE ROUNDS OF THE FOLLOWING:
One minute of each of the following (no rest between, just the time it takes to switch)

Wall Ball
Sumo Deadlift High Pull
Push Press (substitute Bent Over Row if you can't do PP)
Box Jumps
Jump Rope

SCORE YOUR WORKOUT: One point for each rep, one point for every 10 jump ropes
Write down your score after each round
POST YOUR SCORE!!

DW Tues, July 28

Everyone does the same workout
Heavier Weight - increase weight

3 x 5 Front Squats
3 x 5 Seated Row
3 x 5 Dumbell Bench
3 x 5 Dumbell Curls
3 x 5 Tricep Extensions (Rope)

200 Crunches - mix it up

DW Monday, July 26

Beginners - 2 rounds

Advanced - 3 rounds of the following:

10 CLEANS

10 BURPEES

10 PUSH PRESS

10 BURPEES

10 BACK SQUATS

10 BURPEES

Rest 1 - 2 Min between rounds

Anyone in the mood for a little "Fight Gone Bad" this week?

DW Fri, July 24

Do a workout you missed or one that you really liked

Have a good weekend ;)

DW Thurs, July 22 (Power Day #1)

Everyone does the same workout

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/10/5 Close Grip Pushups (no weight)

Rest 2 min between rounds
Minimal rest between exercises

Optional: Add 25 box or frog jumps after each round

When you finish do 50 incline sit up - partition as needed

DW Wed, July 22

FOR TIME:

400 M Run
21 Overhead Squat
21 Box Jumps
400 M Run
15 Overhead Squat
21 Box Jumps
400 M Run
9 Overhead Squat
21 Box Jumps
400 M Run

DW Tues, July 21

Beginner and Advanced do the same workout

Deadlift Day:

1. 15 Reps light (85/45)
2. 10 Reps Med/Light (100/65)
3. 5 Reps Med (100/65 or 5-10 lb more)
4. Deadlift Progression: 3-3-3-3-3 (start with med weight and add about 5 lb for each set)
5. 15 Reps at 50% of your last set of 3


PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint
10 Push Ups
AMRAP 12 MINUTES (Beginners 8 minutes)

DW Monday, July 20

Beginners (3 rounds for time of:)
Advanced (5 rounds for time of:)

10 Dumbbell hang position split squat clean - alternate legs
(watch Dumbell Split Lifts on crossfit.com if you need a demo)
21 Pull-ups
15 Incline Situps or 25 crunches

DW Friday, July 17

Everyone does the same workout

2 min Run or Swim or 4 min Bike
15 Burpees (Pushup with a squat jump)
4 min Run or Swim or 6 min Bike
10 Burpees
6 min Run or Swim or 10 min Bike
5 Burpees
4 min Run or Swim or 6 min Bike
10 Burpees
2 min Run or Swim or 6 min Bike
15 Burpees


100 choice crunches when you finish

DW Thurs, July 16

4 Rounds of the following reps: 21-18-15-12

Pullups
Upright Row
Dips
Back Squats
Rest 1 min

DW Wed, July 15

Tabata Intervals (20 sec of work followed by 10 sec of rest)

Beginners do 6 of each exercise in a row before moving onto the next exercise
Advanced people do 8 of each in a row
Rest 1 min (max) between each new exercise. Do all of one before moving onto the next.
If you are looking for an additional challange add a 400 run or 100 Jumps on a Jump Rope between each new exercise ;)

Wall Ball
Pushups
Box Jumps
High Pull (with a barbell)
SitUps
Dips

For example: Do 20 seconds of Wall Ball, rest 10, 20 sec of Wall Ball....do that 6/8 times and then start pushups

DW Tuesday, July 14

Everyone does the same thing

3 Rounds 12-8-6 reps of each:

Bench
Thruster (Full Squats with a push press)
Bent Over Row
Lunges (Heavier Weight)
Lat Pulldown
Hammer Curls
Calf Raises
One Arm Tri Pushdown (ea arm)

rest 1-2 minutes between rounds
minimal rest between rests

DW Monday, July 13

Everyone does the same thing

2 Rounds for time of:

2 min cardio (ex: 400 run, jump rope, swim, bike)
50 air squats
2 min cardio
50 pushups

Rest only when you need it

DW Fri, July 10

5 Rounds for time of:

Beginners do () - try to do all 5 rounds. Run/Walk on the "runs" if you have to.

400 Run
30 (15) Kettlebell or Dumbell Swings
30 (15) Pullups
30 Air Squats


Do as many real pullups as you can and then finish up each set with assisted or jumping pullups

DW Thurs, July 9 (Modified Power Day #4)

Everyone does the same thing

5 Rounds of:

12 Front Squats (Odd Rounds) 12 Back Squats (Even Rounds)
9 Power Cleans
6 Push Press
3 Burpees
25 crunches

Rest 1-2 min between rounds
Minimal rest between exercises

Estimated weights:
Front Squats - about 25 lbs less than what you do for back squats (girls: 60-80 lbs/guys:95-135)
Cleans - Try to step it up a little around W 40-60/M 65-95
Push Press - Less reps so I would like to see you increase weight in each round. Start lighter and try to push it up as you go

DW Wed, July 8

Two rounds of:
Use Dumbells

Run 800 meters (Beginners - 400 Run)
12 Right arm push-press
12 Right arm deadlift
Run 800 meters (Beginners - 400 Run)
12 Left arm push-press
12 Left arm deadlift


When you finish:
100 Ball Crunches - mix up what you do

DW Tues, July 7 (Power Day #3)

Beginner & Veterans do the same workout (moderate weight - increase weight every other set)

3 x 5 Back Squats
3 x 5 Seated Row
3 x 5 Bench


When you finish do
7 minutes of Tabata Ab Work:
21 x (20 sec on - 10 sec rest) of the following

7 of each -
Front Stabilizers (also called Planks)
Right Side Stabilizers
Left Side Stabilizers

DW Monday, July 6

If you do these workouts by yourself, today you will need to find a friend ;)
Beginner in ()

TEAMS OF 2 - SHARE THE WORKLOAD

100 (75) SDHP (Sumo Deadlift High Pull) Use a KB instead of a Bar if you have one
100 (75) PULL UPS (Jumping Pullups in case you can't do real)
100 (75) PUSH UPS
200 (150) SIT UPS
200 (100) WALL BALLS (see crossfit.com for a video of this)

One partner does the reps - while the other runs 200M. Switch off each time working until one person hits max reps. Complete entire list for time. The running partner starts off where the working partner finishes in terms of counting reps. In othre words, partners share the workload.

DW Fri, July 3

Happy 4th of July!!!

Everyone (Beginners do 50 Ft Walking Lunges instead of 100 Ft)

21 Pull ups
21 Sit Ups
100 (50) Ft Walking Lunges (with or without weight)
18 Pull Ups
18 Sit Ups
100 (50) Ft Walking Lunges
15 Pull Ups
15 Sit Ups
100 (50) Ft Walking Lunges
12 Pull Ups
12 Sit Ups
100 (50) Ft Walking Lunges
9 Pull Ups
9 Sit Ups
100 (50) Ft Walking Lunges
6 Pull Ups
6 Sit Ups

DW Thurs, July 2 (Power Day #2)

5 Rounds

15 Snatch Grip (Wide Grip) Deadlift
10 Power Cleans
5 Overhead Squats (OHS)

Minimum Rest Between Exercises
Rest about 1-2 minutes between rounds