burpees

  • Friday, June 10, 2016

    Movement Prep

    2 Sets

    5 Front Squats (taken from the ground)
    3-5 Ring Dips or 5 Pushups
     

    3 Sets

     
    3 Front Squat (taken from the ground)
    3-5 Ring Dips or 5 Pushups

     

    1 Set

     
    3 Front Squats
    3-5 Ring Dips or 5 Pushups

     

    *Add load each round

    *Use your working weight on the last set of 3

     

    Metcon

    12 Min EMOM

    3 Front Squats
    AMRAP Ring Dip/Push Ups for the remaining minute
     
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  • Saturday, May 28, 2016

    Metcon

    Partners (Alt Rds)

     
    10 Rds ME
    15/12 Cal
    Rest 2 Min
    10 Rds ME
    10 Burpees
    Rest 2 Min
    10 Rds ME
    15 Ball Slams
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  • Wednesday June 10th

    Lt Robert James Kalsu

    LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

    Metcon

    Kalsu

    At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. 
    At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.  
    Go as long as it must take to complete the 100 thrusters.

    25 Min Cap

    * Less than 3 months perform 6 sets of 10 DB Thrusters and 5 Burpees. Rest as needed between sets

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  • Wednesday June 3rd

    Strength

    Back squat

    3 x 5

    Add 10/5lbsb FLT

    DB Unilateral Floor Press

    3 x 15

     

    Metcon

    AFAP

    30 Wall Balls
    20 Burpees
    30 Cal AD
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  • Monday May 18th

     

     

    Strength

    Front Squat

    3 x 5

    +5 FLT

    Do 10 Hard Ring Rows between each set.  If you have Pull Ups do those

     

    Metcon  

    “Reebok CrossFit Games Open WOD 12.1″

    7 MIn AMRAP

    Burpees
    This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. 

     

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  • Friday April 17th

    Strength

    Floor Press

    3x5 

    + 5/2.5 Lbs FLT

    Deadlift

    3x5

    +5 Lbs FLT

     

    Metcon

    AFAP

    25 Cal Row
    25 Burpees
    25 DB Thrusters 
    25 Plank Ups or 1 Min Plank Hold
    25 DB Thrusters
    25 Burpees
    25 Cal Row

     

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  • Saturday April 4th

    Skill

    KB Cleans

     

    Metcon

    Partner WOD
     

    In teams of two, for time:
     

    100 Kettlebell swings
    100 Sit-ups
    100 Burpees

    Athlete A does reps while Athlete B runs 200m/rows250. Upon B’s finishes, A starts run/row, and B picks up where A left off.

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  • Sunday March 29th

    Mobility

    Quads and T Spine

     

    Metcon
     

    Partner WOD Teams of Three

     

    5 RFT

     

    45 Burpees
    45 Box Jumps
    45 Flutter Kicks
    45 KB Swing
     

    Rest 2 minutes between sets

     

    One partner works at a time, and completes 15 reps of each movement, before the next partner does 15 reps and so on. Once they finish 45 reps of Burpees, then they move onto the Box Jumps, and complete 45 reps in total, and then move onto Flutter Kicks , and complete 45 Flutter Kicks as a group, and then 45 KBS, and then rest 2 minutes, and complete for a total of 5 sets

     

     

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  • Sunday March 22nd

    Metcon

    Partner WOD
     

    21-15-9
     

    KBS
    Box Jumps

     

    Partner 1 does 21 KBS, then partner 2 does 21 KBS, then Partner 1 does 21 Box Jumps, then Partner 2 does 21 Box Jumps, and so on until both finish 9 KBS and 9 Box Jumps 

     

    Then right into the following of:

    Row 2000 Meters or Airdyne 200 Calories or Run 1600m
    Break up whatever way each time wants to break up

     

    21-15-9
     

    DB Squats
    Burpees

     

    Partner 1 does 21 DB Squats, then partner 2 does 21 DB Squats,, then Partner 1 does 21 Burpees, then Partner 2 does 21 Burpees and so on until both finish 9 DB Squats and 9 Burpees
     

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  • Wednesday March 18th

    Strength

    5 Rds

    KB Pause Squat (5 Sec Pause in the hole)

    6-8 Reps Each Side Rest 75 Sec between Rds

     

    Metcon

    3 Rounds

    Hang Power Clean
    KBS
    Burpees
    DB STOH
    Row for Cals
    Rest
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