Friday March 30, 2012

Pick your progression (both amount to the same distance and reps)

400m Run 50 Wall Ball 50 Pull-Ups 50 GHD or KTE 800m Run 30 Wall Ball 30 Pull-Ups 30 GHD or KTE 1,600m Run 20 Wall Ball 20 Pull-Ups 20 GHD or KTE

5 Rounds Run * 20 Wall Ball 20 Pull-Ups 20 GHD or KTE * 800m Rounds 1 & 5, 400m 2, 3 & 4.

5 Rounds


40 Double Unders
30 Push-Ups
20 KB Swings
10 Romanian DL

2000M Row or Mile Run

15 Thrusters 65/95

15 T2B, KTE or Glute Ham, etc.

15 Box Jumps

400M Run

20 Thrusters

20 T2B, KTE or Glute Ham

20 Box Jumps

400M Run

30 Thrusters

30 T2B, KTE or Glute Ham

30 Box Jumps

800m Run...


4 Rounds
15 Box Jumps
20 KTE
25 Push-Ups


...800m Run

6 RFT


5 DL
5 Hang Squat Clean
5 Thrusters
5 Push Jerk


RX = 135/95

Run 800m...


4 RFT
30 Lunges
25 Wall Ball
15 Hang Power Cleans
12 Burpees


...Run 800m

Run 400m
10-15-20
Run 400m
20-15-10
Run 400m
10-15-20
Run 400m

Double Unders (x2)

KB Swings

GHD, Situps or KTE

Run 400 m

25 Pull-ups

25 burpee squat clean thruster 95 lb.

25 Dips

50 Box jumps 24″ box

25 Dips

25 Burpee squat clean thruster 95 lb.

25 pull-ups

Run 400 m

Shoulder Press, Push Press, Push Jerk

5 Rounds, 95 lbs.

Do as many strict/shoulder presses as you can... switch to push-press (max reps)... then push-jerk max reps), don't drop the bar.

then...

4-5 Rounds

10 Renegade Rows
20 Back Extensions
30 Air Squats

“The Running Dead”

800m Run

50 Deadlifts  (RX = 135lbs.)

50 Pull-ups

50 Sit-ups

400m Run

30 Deadlifts

30 Pull-ups

30 Sit-ups

400m Run

20 Deadlifts

20 Pull-ups

20 Sit-ups

400m Run

5 RFT

400m Run
25 pull-ups
25 KTE or Glute Hams

(for you Maureen)

For Friday:

20 Min. AMRAP

5 Thrusters
7 Hang Power Cleans
10 SumoDLHP

(RX = 95 lbs.)

... then 4 - 200m runs (or fast as you can go) on treadmill @ 15% elevation.

5 RFT

800 or 400M Run *

15 Pull-Ups
15 Glute Ham or KTE
10 HSPU or Strict Presss

*800m  on 1 & 5, 400m on 2, 3 & 4

For Wednesday (Hero Day):

"ADAMBROWN"

Two rounds for time of:
295 pound Deadlift, 24 reps  (scaling to 185 lbs.)
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps  (scale accordingly or swap 95 lb. push-press)
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps  (scaling to 95 lbs.)

Tuesday:

Bench 5-5-5-3-3-3  (thinking of you CFSS with the Bench ;)

then...

10 Rounds

15 Dead Lifts (135 lbs.)
15 KB Swings
15 Push-Ups

For Monday:

5 RFT

4 Reps of the Barbell Bear complex (95/65)  http://www.youtube.com/watch?v=0WOP9J7QPwI

30 Sit-ups

25 Double Unders

20 Box Jumps

- If you're feeling strong up the weight each round with the Bear.

Posting this early for you Dan, hopefully you can get it in.

"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Xfit South Shore rock star from his gig in RI last w/e.

Flash Mob

For Friday:

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans  (RX = 135 lbs)
6 Push-Ups
9 Squats

- Rest 1 minute.  Repeat for a total of 5 cycles/rounds.

Thursday WOD ideas:

Warm Up:

1 mile run &
300 singles (rope)

21-18-15... down to 3  (84 reps of each)

Box Jumps
Pull-Ups
Hollow Rocks, KTE or Sit-Ups (x2)

===========

Option B:  '300'

• Pullups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
• Pullups - 25 reps

Wednesday WOD Options:

4RFT

400m Run
10 Front Squats (95/65)
40 Walking Lunges
10 Push Jerk (95/65)

or new Hero WOD from HQ:

"Klepto"

4 RFT
27 Box Jumps 24" Box
20 Burpees
11 Squat Cleans (145 lbs. = RX)

... maybe we can do both... ;)

Tuesday w/o

Deadlift - 5-5-5-3-3-3

then...

50-40-30-20-10
Double Unders
Push-Ups
Sit-Ups

Had to post the w/o early, heading into Boston to catch WWE Monday night Raw with Carter and see if we can smell what the Rock is cookin'!

Dan, just saw your post.  We're heading back to 10x in Norwell for the time being (formerly Family Fitness).  We'll try to posting WOD's here and see how it goes.  Hope all is well.

'Walsheau' for today's WOD (135 total reps for each exercise)

'Walsheau'

5-15-25
25-15-5
5-15-25

Wall Ball
KB Swings
Hang Power Clean

Last WOD @ Gut Check this morning  but it was a good one

3 bars of death up and down…

Dead Lift
Clean
Push Press

1,2,3… until 10, then back down… 9,8,7… (only did 10 once)

300 total reps. Great WOD, gonna miss Dave and Bonnie much, lots of great memories from the past 14 months @ GC as well as MBX and Family Fitnesss!

21-15-9 rep rounds for time of:
Hang Snatch 95/65
Pull-ups

One more day at the real CFSS / GC box.... sad day!