Feidt found a little beauty of a workout and we modified it to THIS:
For Time:
1000M Row
50 D/U
30 Burpees
15 GHS Sit Ups
500m Row
50 D/U
30 Burpees
15 GHS Sit Ups
Feidt ~ 17:58
tb ~ 14:59
Cool Down Run ~ 800m
What would life be if we had no courage to attempt ANYthing?
Friday, September 11, 2015
Thursday, September 10, 2015
Push Ups...
Bodyweight Work... Lots of Push Ups!
For Time:
3 Rnds: 50 HR Push Ups + 50 Air Squats
800m Run
3 Rnds: 50 HR Push Ups + 50 Air Squats
Feidt ~ 33:45
Daliege ~ 36:20 (not HR Push Ups after 1st Rnd)
tb ~ 36:04
Gonna feel this one tomorrow in the chest...
For Time:
3 Rnds: 50 HR Push Ups + 50 Air Squats
800m Run
3 Rnds: 50 HR Push Ups + 50 Air Squats
Feidt ~ 33:45
Daliege ~ 36:20 (not HR Push Ups after 1st Rnd)
tb ~ 36:04
Gonna feel this one tomorrow in the chest...
Tuesday, September 8, 2015
Thrusters...
Warm up on your own...
Oz had his whole WOD done before we even started... 6:15!
We then did
5 RFT ~
10 Thrusters (95#)
5 Pull Ups
JB ~ 5:55
Daliege ~ 7:47
tb ~ 6:00
WOW... quite the little doozy...
Oz had his whole WOD done before we even started... 6:15!
We then did
5 RFT ~
10 Thrusters (95#)
5 Pull Ups
JB ~ 5:55
Daliege ~ 7:47
tb ~ 6:00
WOW... quite the little doozy...
Monday, September 7, 2015
Labor Day
Rowing...
6 x 500m Row w/ 60s Rest b/t
(500m Row/60s Rest is an interval workout on the C2 Rower)
tb ~
1:50.6 / 28 s/m
1:46.4 / 29 s/m
1:52.8 / 23 s/m
1:49.0 / 34 s/m
1:51.0 / 23 s/m
1:51.7 / 29 s/m
1:52.7 / 31 s/m
6 x 500m Row w/ 60s Rest b/t
(500m Row/60s Rest is an interval workout on the C2 Rower)
tb ~
1:50.6 / 28 s/m
1:46.4 / 29 s/m
1:52.8 / 23 s/m
1:49.0 / 34 s/m
1:51.0 / 23 s/m
1:51.7 / 29 s/m
1:52.7 / 31 s/m
Little Beauty
Was what this little WOD was...
800m Run
30-20-10 of the following:
~ GHD Sit Ups
~ Burpees
800m Run
Oz ~ 800m Run
Feidt ~ 18:00
tb ~ 18:11
Thursday, September 3, 2015
The Countdown...
10-1 does not seem that much...
55 Reps of each exercise...
Moving, transitioning...
Now take the med-ball with you when you go...Oh, boy!
10, 9, 8...3,2,1 for time
Wall Ball
Burpee w/ Ball (chest to ball, ball above head & feet leave floor)
Pull Ups w/ Ball (if possible)
25 Lungewalk steps b/t every round...
Daliege ~ 30:07
JB ~ 35:49
Feidt ~ 35:25
Oz ~
Val ~ 32:33
tb ~ 32:37 (30# ball for all WB, and 9,7,5-1)
55 Reps of each exercise...
Moving, transitioning...
Now take the med-ball with you when you go...Oh, boy!
10, 9, 8...3,2,1 for time
Wall Ball
Burpee w/ Ball (chest to ball, ball above head & feet leave floor)
Pull Ups w/ Ball (if possible)
25 Lungewalk steps b/t every round...
Daliege ~ 30:07
JB ~ 35:49
Feidt ~ 35:25
Oz ~
Val ~ 32:33
tb ~ 32:37 (30# ball for all WB, and 9,7,5-1)
Tuesday, September 1, 2015
First Day...
Here we go... First Day of School Year 2015-2016...
Let's get this started with a BANG!!!
INTERVALS...
4 Intervals for Time:
Where 1 Interval is:
25 Wall Balls*
150m Run (1 Lap on Indoor Track)
20 Wall Ball*
150m Run
15 Wall Ball*
150m Run
~ 1 Minute REST b/t INTERVALS
2nd Interval = Box Jumps
3rd Interval = KB Swings
4th Interval = Pull Ups (sub Jumping Pull Ups, if needed)
Witt ~ 36:18 (7:20/16:04/25:53)
Feidt ~ 25:35 (4:23/9:40/18:27)
Oz ~ 25:53 (skipped last lap...forgot)
JB ~ 26:15 (jmp pull ups)
tb 27:03 (5:27/12:24/19:14)
GREAT WAY to get the day started...with the best crew on earth... motivated and competed!
Let's get this started with a BANG!!!
INTERVALS...
4 Intervals for Time:
Where 1 Interval is:
25 Wall Balls*
150m Run (1 Lap on Indoor Track)
20 Wall Ball*
150m Run
15 Wall Ball*
150m Run
~ 1 Minute REST b/t INTERVALS
2nd Interval = Box Jumps
3rd Interval = KB Swings
4th Interval = Pull Ups (sub Jumping Pull Ups, if needed)
Witt ~ 36:18 (7:20/16:04/25:53)
Feidt ~ 25:35 (4:23/9:40/18:27)
Oz ~ 25:53 (skipped last lap...forgot)
JB ~ 26:15 (jmp pull ups)
tb 27:03 (5:27/12:24/19:14)
GREAT WAY to get the day started...with the best crew on earth... motivated and competed!
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