"The Iron Triathalon" 9-18-2014

Warmup

Focused Stretching

WOD--Linda

For Time:

Reps 1-20 Ladder

1.5% Bodyweight Deadlift

Bodyweight Bench Press

.75% Cleans

Cash Out

800m Run

The Iron Triathlon with Jason Khalipa and Dan Bailey

"9-1-2014" WOD

Warmup

100 Single Unders or 50 Double Unders

METCON

3 Rounds

10 Pushups

Run 100m

10 Froggy Jumps

Run 100m

10 Up/Downs

Run 100m

10 Jumping Lunges

Run 100m

Cashout

4 Rounds

Run Stairs

"Goodbye Bull" WOD

Although I write this blog, I want to take a moment to say thanks.  Tonight is my FINAL workout with my Minions of Fitness.  I want to express my deepest appreciation for being such a great group over the time we had.  I hope I made a difference in each and everyone's life?  I will remember you all.  Again, thank you guys.  Stay Fit!!

Warmup

80 "4 Count" Jumping Jacks

METCON

Run 1600m

30 Diamond Pushups

30 Squats

Swim 200m

Cash Out

ENJOY LIFE to it's Fullest!!

Burpee Pull-over

"Hungry Henry" WOD

Wrote this WOD up Special for our guy Henry who is going on Leave but since I am leaving this country and won't see him again, we destroyed it tonight.

Warmup

Focused Stretching

METCON

8 Rounds For Time

20 Kettlebell Swings

Run 200m with KB

Cash Out

Mobility Stretching

"8-22-2014" WOD

Warmup

Run 400m

Skill

3 Rounds

10 reps Kipping Pullups

10 reps Lunges

10 reps Box Dips

WOD

For Time:

Row 500m

50 Squats

Row 400m

40 Situps

Row 300m

30 Hand Release Pushups

Row 200m

20 Jumping Lunges

Row 100m

10 Burpees

"8-21-2014" Fight Gone Bad..ish

Warmup

Run 400m

3 Rounds

10 reps Pullups

10 reps Lunges

10 reps Squats

WOD

3 Rounds

EMOM-Rotate Every Minute, 1 Min Rest at end of Round

Row for Calories

Box Jumps

Kettlebell Swings @54/35lbs

Pullups

50m Sprint

Hand Release Pushups

CFHR Floor Press

"8-19-2014" WOD

Strength

Floor Press

3 reps @70% Max Weight

3 reps @80% Max Weight

3 reps @90% Max Weight

METCON

4 Rounds For Time

Row 500m

21 reps Burpees

Run 200m

Cash Out

Tabata Time: 20/10sec-8 Rounds

Low Planks

Dave Castro on the CrossFit Team Series

"8-16-2014" WOD

Warmup

Run 500m

3 Rounds

10 reps Hand Release Pushups

10 reps Pullups

10 reps Jump Lunges

METCON

8 Rounds For Time

14 reps Clean and Jerk @135/95lbs

14 reps Gassers (Sprint 100m)

Cash Out

3x15 reps GHD Situps

3x15 reps Back Extensions

"Awesome Amanda" Pool WOD

Warmup

Focused Stretching

WOD--Partners

4 Rounds

Partners 1 and 2 perform 20 reps of Pushups (10 Each)

Partner #1 Swims Length of Pool

Partner #2 Holds High Plank till Partner reaches end of pool.

Partner #2 then swims Length of pool.

Partners 1 and 2 perform 20 Air Squats (10 Each)

Total: 4 Rounds

Cash Out

30 Above and Underwater Kettlebell Swings.

X45 CrossFit Kinabalu - BBQ Pool WOD Party!

"8-14-2014" WOD

Skill

Double Under Progression

WOD-Chipper

10 Pullups

1 Box Jump

9 Pullups

2 Box Jumps

8 Pullups

3 Box Jumps

7 Pullups

4 Box Jumps

6 Pullups

5 Box Jumps

5 Pullups

6 Box Jumps

4 Pullups

7 Box Jumps

3 Pullups

8 Box Jumps

2 Pullups

9 Box Jumps

1 Pullups

10 Box Jumps

Cash Out

30 Hip Extensions

CrossFit - A Kipping Pull-Up Instructional

"8-13-2014" WOD

Skill

Kipping Pullup Progression

Beginner WOD

100 Squats

100 Situps

100 KB Swings

75 Squats

75 Situps

75 KB Swings

50 Squats

50 Situps

50 KB Swings

25 Squats

25 Situps

25 KB Swings

Intermediate WOD--Partners

4 Rounds For Time

Partner #1-Rows 500m

Partner #2-Back Rack Box Stepups on 12" Box @95/65lb Loaded Bar

"8-12-2014" WOD

Warmup

Walking Lunges

WOD

6 Rounds

10 Snatch Grip Deadlifts @145/125lbs

15 Box Jumps

100m Run

Cash Out

1 min Low Plank

1 min Wall Sit

1 min High Plank

1 min Wall Sit

"8-11-2014" WOD

Warmup

60 "4 Count" Jumping Jacks

METCON

EMOM-1 min/Rest 1 min at end of Round

4 Rounds

Row

Squat Jacks

Walk The Floors

Lying Rope Climb

Dumbbell Thrusters

Knees To Elbows

Cash Out

25 Situps w/plate @35/25lbs

25 Russian Twists w/plate @35/25lbs

25 Hip Raises

25 Jump Ins

"8-8-2014" WOD

Skill

Double Under Progression

WOD--Kettlebell Mania

21 Turkish Getups (L)

50 Side to Side Lunges

21 Clean/Jerk (R)

50 Side to Side Lunges

21 Clean/Jerk (L)

50 Side to Side Lunges

21 Turkish Getups (R)

Cash Out

20 Power Cleans

20 Burpees Over Bar

"Run Day" WOD

Warmup

Focused Stretching

METCON

Run 1200m

50 Incline Pushups

50 Squats

Run 800m

40 Incline Pushups

40 Squats

Run 600m

30 Incline Pushups

30 Squats

Run 400m

20 Incline Pushups

20 Squats

Run 200m

10 Incline Pushups

10 Squats

"8-6-2014" WOD

Strength

"Bring Sally Up"

Back Squats @135/115lbs

WOD

2 Rounds

20 Bulgarian Lunge Jumps

20 Pullups

40 Close Hand Pushups

100 Jumping Jacks

25 Alternating Prisoner Crossover Lunge

20 Mountain Climbers

10 Burpee Pullups

10 Decline Spiderman Pushups

30 Med Ball V-Ups

15 Split Jump Lunge

"Wacky Wyndell" WOD

In Honor of our good friend Wyndell and someone who shows up every day and pushes himself till he's done and never gives in or gives up.  Gonna miss ya brother.  If you need anything let me know.

Warmup

60 "4 Count" Jumping Jacks

WOD

EMOM-1min Rotations-3 Rounds

Row

Incline Pushups

Air Squats w/25lb plate

Pullups

Hip Extensions

Box Step Ups w/25lb dumbbells

Cash Out

30 KB Swings

"500 Ab Destroyer" WOD

Warmup

Focused Stretching

WOD

25 Regular Crunches

25 Left Obliques

25 Right Obliques

25 Pulse Crunches

25 Mountain Climbers

25 Leg Lifts

25 Reverse Crunches

25 Regular Crunches

25 Bicycles

25 Plank Jacks

25 Sit Backs

25 In and Outs

25 V-Ups

25 Russian Twists

25 Mountain Climbers

25 Hip Raises

25 Heel Touches

25 Grasshoppers

25 Supermans

25 Jump Ins

Partner Cash Out

25 Jump Over Burpees

"Running Bear" WOD

Warmup

10 Pushups

10 Diamond Pushups

10 Wide Arm Pusups

10 Close Hand Pushups

METCON

7 Rounds

Run 200m

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Cash Out

30 GHD Situps

"Deck of Cards" WOD

Warmup

Double Under Progression

WOD

"Perform Number of Reps by the Number on the card."

Hearts=Burpees

Diamonds=Situps

Spades=Pushups

Clubs=Squats

"Face Cards=10 Reps"

"Ace Cards=11 Reps"

"Jokers=15 Reps of Exercise of choice"

"7-29-2014" WOD

Warmup

Walking Lunges

WOD

EMOM 1 min with 1 min rest at end.

4 Rounds

Ball Slams

Pistol Squats

Bench Hops

Knees 2 Elbows

Rope Slams

Hand release Pushups

Box Jumps

Advanced Class

3 Rounds

10 Deadlifts @235lbs
15 Burpees

Cash Out

15 Wall Jump Burpees

Shoulder Position in the Overhead Squat with Miranda Oldroyd

"7-22-2014" WOD

Warmup

Double Under Progression

WOD

EMOM-1minute-4 Rounds

Box Jumps

Toes to Bar

Wall Ball Shots

Box Dips

GHD Situps

Cash Out

10 Burpees------>1 Squat

9 Burpees------->2 Squats

8 Burpees------->3 Squats

7 Burpees------->4 Squats

6 Burpees------->5 Squats

5 Burpees------->6 Squats

4 Burpees------->7 Squats

3 Burpees------->8 Squats

2 Burpees------->9 Squats

1 Burpees------->10 Squats

 

"7-21-2014" WOD

Warmup

30 "4 Count" Jumping Jacks

Focused Stretching

WOD

2 Rounds

10 Walk the Floor

20 Side to Side Lunges

30 Lying DB Push Press

40 Split Jump Lunge

50 Ab Mat Situps

40 Split Jump Lunge

30 Lying DB Push Press

20 Side to Side Lunges

10 Walk the Floor

Cash Out

Focus on exercises and movements you need improvement on.