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December
12/23/05 WOD
Row 5K
Post your time to Comments.
12/22/05 WOD
5 Rounds for time:
50 Squats
15 Ring dips
This is one of our favorite workouts, if for no other reason than my own selfish desire to improve my high-rep ring dip efforts.
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12/21/05 WOD
5-10-15-20-25-30 Reps for time:
Deadlift
DB Thrusters
Pull-ups
Post your loads and time to Comments.
12/20/05
Rest Day
Good article on CrossFit training for skiers:
http://www.crossfitnorcal.com/info/media/skiingArticle.php?page=1
12/19/05 WOD
"Fight Gone Bad"
1 minute at each of the following stations:
C2 Rower
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Do 3 to 5 rounds, taking 1 minute of rest in between rounds (performing all 5 exercises once through is 1 round).
Scoring is number of reps for each exercise, except for the rower, for which number of calories is the score.
Post your score to Comments.
12/18/05 WOD
4 Rounds for time:
Deadlift 185 lbs, 15 reps
21 Pull-ups
35-lb Dumbbell push press/push jerk, 21 reps
Performing push jerks is highly encouraged as the push press begins to fail.
Post your time to Comments.
12/17/05 WOD
A group of us is meeting at the Lake Merritt Cascade steps Saturday at 12:00 p.m. Come on by if you want to join us to do the following WOD.
40-30-20-10 Reps for time:
Burpees
Squats
The burpees are done at the top of the Cascade steps; the squats at the bottom of the steps.
Post your time to Comments.
12/16/05 WOD
Five rounds for time of:
Shoulder press, 5 reps
Push press, 10 reps
Push jerk, 15 reps
Post time to comments.
No hips or legs in shoulder press, no jerking the push-press.
12/15/05 WOD
"Peg Leg"
5 rounds for time:
1/4 mile (one lap around track)
50 air squats
12/14/05 WOD
How many rounds in 30 minutes?
5 Pull-ups
10 Push-ups
15 Overhead squats
20 Sit-ups
Post rounds and fractions of rounds to Comments.
12/13/05
Rest Day
Except for the boot campers. We'll be at the track having fun on the field :-)
12/12/05 WOD
4 rounds for time:
Run mortuary loop (approx. 1/4 mile)
20 deadlifts
15 push-presses
10 pull-ups (or 30 jumping pull-ups)
Post times and weights for deadlifts and push-presses.
12/11/05 WOD
Tabata squats
Run 1 mile
Tabata squats
To score the workout, take the sum of your Round 1 and Round 2 Tabata scores and divide by the time for the mile. So if you scored 20 on the first round of Tabata squats and 15 on the second round, and ran a 5-minute mile, your score would be (20 + 15) / 5 = 7.
Post score to Comments.
12/10/05 WOD
"Fran"
21-15-9 Reps:
95-lb Thrusters
Pull-ups
Post time to Comments.
12/9/05 WOD
"Jim's Holiday Party"
Joanne coined the name. Everyone was having so much fun, they didn't want to stop :-)
4 rounds, 1 minute each station, 1 minute rest between rounds:
GHD sit-ups
Rower
Bench press (3/4 bodyweight)
Push-ups
Scoring is just like Fight Gone Bad. Count the number of repetitions you perform within the 1 minute period. For the rower, use your calorie mode. At the end, add up all your numbers for the 4 rounds.
12/8/05
Rest day
12/7/05 WOD
21-18-15-12-9-6-3 of the following:
Sit-ups
One-arm dumbbell swings
One time down and up the stairs between each round. (Or, if no access to stairs, run 400m).
Post times and comments.
12/6/05 WOD
Deck of Cards Day.
For those playing at home:
Spades = Push-ups
Hearts = Squat jumps
Clubs = Pull-ups
Diamonds = Thrusters
Aces = 50 sit-ups
Shuffle a deck of cards, flip over all 52, and run through the deck without stopping. This is a completely random workout and each one will be different - that's the fun of it :-)
(For those who care, it's 91 reps of each exercise).
12/5/05 WOD
Working on speed...
Round 1:
Rest 1 minute between each run.
400 yards - 70%
400 yards - 80%
400 yards - 90%
400 yards - give it all you've got.
Round 2:
Rest 2 minutes between each run.
800 yards - 80%
800 yards - 90%
Round 3:
1600 yards (4 laps/1 mile) as fast as you can.
Post fastest 400 time, 800 time, and mile time.
12/4/05 WOD
4 Rounds for time:
21 Burpees
Rope climb, 2 ascents
10 Ring dips
Post time to Comments.
12/3/05
Rest Day
Enjoy it.
12/2/05 WOD
2nd timed run around Lake Merrit. Meet at the bandstand.
12/1/05 WOD
Decade Day
10 round for time:
10 pull-ups
10 push-ups
10 sit-ups
10 squats
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