For your enjoyment. As seen in our gym.
Monthly Archives: July 2014
Aug 1: Double Grace
135 lbs Ground to Overhead – 60 reps
July 31: Meat-Grinder
30-25-20-15-10-5-4-3-2-1
Push-Ups;
Sit-Ups.
Between each round, all athletes must perform 20 Walking Lunges.
July 30
Skill: pistol
Metcon:
5 rds
10 – DL @ 225#
10 – dead hang pull-ups
10 – 24″ Box jumps
July 29: Track
Track pyramid
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
post distances
July 28
Skill – squat clean
Strength – hang clean 5-5-5-5-5
Core – v-ups 5×10
July 25: Swimming
Going to try a swimming workout at the Army pool:
Total Distance: 600 yards
100 yards crawl warmup
(rest between laps if needed)
4 x 50 yards crawl resting :30 between each lap
(try to keep the timing the same for each lap)
4 x 25 yards crawl changing breathing pattern
(breath every 4th stroke on the first two, then every 2nd stroke on the last 2)
2 x 50 yards your choice of strokes resting :30 between each lap
(try to hit the same time for each lap)
100 yards crawl warmdown
(swim slowly and relax)
This is a beginner’s workout so scale up or down accordingly & bring $3 for pool fee.
July 24: Crip’s birthday
Deck of Cards:
Hearts = Burpees
Spades = Jumping Lunges (each leg=1 rep)
Clubs = Mountain Climbers (left+right=1rep)
Diamonds = Flutter Kicks (left+right=1rep)
Joker = 800m
Face cards = 10
Aces = 11
3 of same suit in a row = 10 air squats
Happy Birthday, Steve!
July 23
Skill: DU
Strength: Shoulder Press 3×7
Metcon:
3 rds for time
row 500m
15 – hand release pushups
15 – 1.5 POOD KB swings
July 22
At the track:
3×1 mile w/ 4:00 recovery
July 21
Skill: Overhead squat
Back Squat: 5-5-3-3-3-1-1-1-1
Core: For time 50 KTE
July 18
Open gym
July 16
AMRAP 8 min
8 BW deadlift
8 burpees
July 15
4 rounds max reps
HSPU
weighted pullups (post weight and reps)
then
4 rounds
25 situps
15 good mornings (45#)
July14
At the track
4X 1200 with 2 min rest
July 11
AMRAP 20 min
15 burpees
25 DU
10 box jump (24″)
5 power cleans (155)
July 10
max rep 135# bench press
100 hollow rocks for time
July 9 Happy Birthday Ryno
At the track
Ryno’s Birthday surprise
200m walking lunge
400m bearcrawl
200m walking lunge
July 8
shoulder press
20@ 40%
15@ 50%
10@ 60%
5@ 70%
3@ 80%
2@ 85%
If you ask what’s next it will be TGU so…..
July 7
Out front on the road
8 X 400 start every 4 min
MSFC Crossfit 