Either Tuesday’s workout if you had not done it or some sort of cardio for 25 minutes (e.g., stairs, running, biking, anything). Record times in the comments section.
Music makes you better
8/26/10
8/24/10
lots of stuff
5 rounds for time of:
50 box jumps
40 Squats
30 Sit-ups (if you use bleachers, only go to parallel)
20 Push-ups
10 Pull-ups
Pack-
5 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups
Puppies-
3 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups
50 box jumps
40 Squats
30 Sit-ups (if you use bleachers, only go to parallel)
20 Push-ups
10 Pull-ups
Pack-
5 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups
Puppies-
3 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups
8/23/10
Quick runs and squat/press
In front of Stadium
20 rounds for time:
10sec sprint
5sec rest
Gym
Squat 3x5
Press 3x5
squats - Joe 135, Melissa 75
press - Joe 75, Melissa 20-15 dumbbells
20 rounds for time:
10sec sprint
5sec rest
Gym
Squat 3x5
Press 3x5
squats - Joe 135, Melissa 75
press - Joe 75, Melissa 20-15 dumbbells
8/17/10
And now the legs...
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Women - 14#/45
Pack
Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Women - 8-10/30
Puppies
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
We will be using wallballs for our Squat snatches but this still should be a leg burner.
A crossfit affiliate doing the workout
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Women - 14#/45
Pack
Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Women - 8-10/30
Puppies
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
We will be using wallballs for our Squat snatches but this still should be a leg burner.
A crossfit affiliate doing the workout
8/16/10
Weekend warriors
50-40-30-20 and 10 rep rounds of:
Double -unders (side to side jumping over a ball as a sub?)
Sit –ups (on ground, not bleachers)
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Double -unders (side to side jumping over a ball as a sub?)
Sit –ups (on ground, not bleachers)
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
8/12/10
stairs
Maureen's pick:
Stretch - include 20 sit-ups on bleachers, then one lap around the stadium at a warm up pace.
Stairs - back and forth (for time)
Stairs - to the top (for time)
--Note: Stairs can be interchanged for those who want to go to the top first--
End with cool down stretching but include 20 sit-up on bleachers.
Post results in the comments section.
Stretch - include 20 sit-ups on bleachers, then one lap around the stadium at a warm up pace.
Stairs - back and forth (for time)
Stairs - to the top (for time)
--Note: Stairs can be interchanged for those who want to go to the top first--
End with cool down stretching but include 20 sit-up on bleachers.
Post results in the comments section.
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