Dec 5th, 2005

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).

Comments: Comments Off
Read More
Dec 5th, 2005

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.

Comments: Comments Off
Read More
Dec 4th, 2005

12/4/05 WOD

4 Rounds for time:

21 Burpees
Rope climb, 2 ascents
10 Ring dips

Post time to Comments.

Comments: 1
Read More
Dec 1st, 2005

12/1/05 WOD

Decade Day

10 round for time:

10 pull-ups
10 push-ups
10 sit-ups
10 squats

Post to comments

Comments: 3
Read More
Nov 30th, 2005

11/30/05 WOD

Lake Merrit Cascades

Down and up stairs (no weights)
20 push-ups, 30 sit-ups at top
Down and up stairs, weights on shoulders
20 push-ups, 30 sit-ups at top
Down and up stairs, right arm overhead with weight
20 push-ups, 30 sit-ups at top
Down and up stairs, left arm overhead with weight
20 push-ups, 30 sit-ups at top

Post times and comments.

Comments: 2
Read More
Nov 29th, 2005

11/29/05 WOD

Boot camp Yoga day. If you’re doing the workout on your own, try this:
Warm-up with 20 opposite arm touchdowns each side.

Three times through (transitioning from one exercise to the next, stay off the knees):
10 hover twists
10 side bridge twists
10 regular push-ups
10 close grip push-ups
10 bombers (aka downward dog/pike push-ups)
10 floor dips or regular dips

Finish up with 2 rounds of:
75 sit-ups
25 back extensions

Comments: Comments Off
Read More
Nov 26th, 2005

11/28/05 WOD

For time:
Run 400 meters
10 squat thrusts (no push-up, jump at top)
Run 400 meters
20 squat thrusts
Run 400 meters
30 squat thrusts
Run 400 meters
40 squat thrusts

Comments: 2
Read More