Run 800m @90%
Rest 6 mins
Run 800m @90%
Rest 6 mins
Run 800m @90%
Post times to comments
Sunday, July 31, 2011
Thursday, July 28, 2011
Friday July 29th
Three rounds for time:
50 pushups
50 situps
50 squats
Scale to 40 of each 30 or 20
For those missing a barbell or pull-up
Bar we will have plenty of that when we return
50 pushups
50 situps
50 squats
Scale to 40 of each 30 or 20
For those missing a barbell or pull-up
Bar we will have plenty of that when we return
Tuesday, July 26, 2011
Wednesday July 27th , 2011
Post time to comments
Test :
50 burpees for time
ROM standards: chest touches the ground on each rep. Not stomach not thighs. Chest Jump on 1-2" item with full extension of legs and hips. Use a phonebook to jump on
After the burpees
sprint training
A sprint 20m rest 30s x 8
B sprint 40m rest 1min x6
C sprint 60m rest 2 min x 4
D side bridge 45s per side x 3 sets 15s rest between sets
Test :
50 burpees for time
ROM standards: chest touches the ground on each rep. Not stomach not thighs. Chest Jump on 1-2" item with full extension of legs and hips. Use a phonebook to jump on
After the burpees
sprint training
A sprint 20m rest 30s x 8
B sprint 40m rest 1min x6
C sprint 60m rest 2 min x 4
D side bridge 45s per side x 3 sets 15s rest between sets
Monday, July 25, 2011
Tuesday July 26th, 2011
Recovery run 25-45 mins. This is not a timed run. Use 70 % of perceived rate of effort. A cross country run at state park or any other location is an excellent choice.
Other options include a swim or bike ride Make it an enjoyable low effort low intensity day. We will have another quick tester wod on Wednesday along with some additional training for that day.
Other options include a swim or bike ride Make it an enjoyable low effort low intensity day. We will have another quick tester wod on Wednesday along with some additional training for that day.
Monday July 25th, 2011
Testing day!!!! Please complete these tests and record your times. We will retest in October and we will see improvement. This is your number one priority workout for this week.
Post your times! Email or text us if you are unsure how you should scale for these
A. 100 push ups for time. Use perfect form and range of motion on each push up
Scaling options are 75 and 50 pushups. If you can get over 20 on your first set do the 100
Rest 5 minutes
B. 200 walking lunges for time. Knee grazes the ground on each rep. Stand up to full hip extension on each rep.
Scaling options are 150 and 100 walking lunges for time
Rest 5 minutes
C max situps in one minute. Shoulder blades touch the ground and come up and touch your ankles
Post times and reps to comments!!
Post your times! Email or text us if you are unsure how you should scale for these
A. 100 push ups for time. Use perfect form and range of motion on each push up
Scaling options are 75 and 50 pushups. If you can get over 20 on your first set do the 100
Rest 5 minutes
B. 200 walking lunges for time. Knee grazes the ground on each rep. Stand up to full hip extension on each rep.
Scaling options are 150 and 100 walking lunges for time
Rest 5 minutes
C max situps in one minute. Shoulder blades touch the ground and come up and touch your ankles
Post times and reps to comments!!
Friday, July 22, 2011
Friday July 22nd, 2011
A. 21, 15, 9 rep rounds for time:
Ring Dips
Box Jumps – 24”/18”
B. 16 Box jumps on the minute for 10 minutes:
If you came to yesterday's WOD we will have something different for you on Part A.
If you came to Tuesday's WOD part B will be 200 walking lunges for time.
Ring Dips
Box Jumps – 24”/18”
B. 16 Box jumps on the minute for 10 minutes:
If you came to yesterday's WOD we will have something different for you on Part A.
If you came to Tuesday's WOD part B will be 200 walking lunges for time.
Thursday, July 21, 2011
Wednesday, July 20, 2011
Wednesday July 20th, 2011
As many rounds in 20 minutes:
5 SDLHP - 95#/65#
10 Back Squats - 95#/65#
15 Sit-ups
Coach’s notes: Take all of the movements from the floor. Post rounds and reps complete to comments.
A coach will scale weights and time for each individual.
*Thanks to all that came to the Cookout/Workout. We had such a good time we forgot to take pictures!!
5 SDLHP - 95#/65#
10 Back Squats - 95#/65#
15 Sit-ups
Coach’s notes: Take all of the movements from the floor. Post rounds and reps complete to comments.
A coach will scale weights and time for each individual.
*Thanks to all that came to the Cookout/Workout. We had such a good time we forgot to take pictures!!
Tuesday, July 19, 2011
Tuesday July 19th, 2011
CrossFit Binghamton's Summer Work/Cook- Out
Movements will include Dead lifts, Box Jumps, KB Swings and running. This will be a team workout, the rep scheme is yet to be determined!!!
Subscribe to:
Posts (Atom)