Author Archive

02 Jul
by: Published in WODs

GS L1: 12 min AMRAP of:

8 Deadhang Pull Ups
15 second top of Ring Dip Hold
15 second bottom of Ring Dip Hold
30 Second Hollow Hold

GS L2: 12 min AMRAP of:

8 Deadhang Pull Ups
3 Ring Dips (10 second descent on each)
15 Toes to Bar (kipping)

WOD L1: For max meters:

1 min AMRAP of:

15 Wall Balls (14/10)
Row AMRAP

Rest 1 minute

2 min AMRAP of:

20 Wall Balls (14/10)
20 Pull Ups
Row AMRAP

Rest 1 minute

3 min AMRAP of:

25 Wall Balls (14/10)
25 Pull Ups
25 Kettlebell Swings (20/12)

Row AMRAP

Rest 1 minute

1 min AMRAP of:

Row

WOD L2: For max meters:

1 min AMRAP of:

15 Wall Balls (20/14)
Row AMRAP

Rest 1 minute

2 min AMRAP of:

20 Wall Balls (20/14)
20 Chest to Bar Pull Ups
Row AMRAP

Rest 1 minute

3 min AMRAP of:

25 Wall Balls (20/14)
25 Chest to Bar Pull Ups
25 Kettlebell Swings (24/16)
Row AMRAP

Rest 1 minute

1 min AMRAP of:

Row

==

Big weeekend…

Yes, the gym will be closed tomorrow in celebration of Independence Day (American).  The gym will reopen on Friday (box 2 only) in celebration of Independence Day (Venezuelan).  With that said, you should know that there will be a team workout taking place on Friday.  Peel yourself from your bed after celebrating all of that freedom and come sweat it out with a partner.

Bonus Burpees to all of you who show up after 10 AM,

CG

==

01 Jul
by: Published in WODs

GS: 12 min AMRAP of:

10 second Lateral Plate Hold (one arm, then other)
10 second Front Plate Hold (one arm, then other)
10 second Lateral Plate Hold (both arms) 10 second Front Plate Hold (both arms) 10 Bent Over Lateral Plate Raises
10 Bent Over Front Plate Raises

WOD L1: For max reps:

4 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

3 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

2 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

1 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

WOD L2: For max reps:

4 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

Rest 1 minute

3 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

Rest 1 minute

2 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

Rest 1 minute

1 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

==

High five!!!…

We have adopted a style of celebration that is unique to the palm of our hand.  This gesture generally happens when you and your gesture partner raise your hands to face level with palms facing forward. After a short bend in the elbow, each palm is accelerated towards one another.  Upon that sudden palm-on-palm contact, a loud “clapping” noise is produced.  This noise works as a response that signifies that the  gesture was done in a satisfactory manner.  If you happen to work out like a boss, but you take care of your hands unlike a boss, odds are you will not be participating in this gesture.  I encourage you to keep proper hand care (which we will cover next week) in order to not discontinue your ability to “high/medium/low-five” anybody.

It’s important,

CG

==

30 Jun
by: Published in WODs

GS L1: 12 min AMRAP of:

8 Deadhang Pull Ups
30 second Handstand Hold (can be scaled to Push Up Hold on a box)
10 second single leg L – Sit Hold (on each leg)

GS L2: 12 min AMRAP of:

8 Deadhang Pull Ups
60 second Handstand Hold
30 second single leg L – Sit Hold (on each leg)

WOD L1: For time:

10 Strict Press (95/65)
8 Kettlebell Swings (24/16)
9 Strict Press (95/65)
8 Kettlebell Swings (24/16)
8 Strict Press (95/65)
8 Kettlebell Swings (24/16)

Continue this pattern until you reach:

1 Strict Press (95/65)
8 Kettlebell Swings (20/12)

14 min time limit

WOD L2:  For time:

10 Push Jerk (155/105)
8 Kettlebell Swings (32/24)
9 Push Jerk (155/105)
8 Kettlebell Swings (32/24)
8 Push Jerk (155/105)
8 Kettlebell Swings (32/24)

Continue this pattern until you reach:

1 Push Jerk (155/105)
8 Kettlebell Swings (32/24)

12 min time limit

==

Hellllllllllll…

lllllllllllllllllllllllllllll no!  Click here to watch this video of Buddy Lee.  The speed at which that man is moving is downright bodacious.  Precision and accuracy are of the utmost importance when doing what he is doing.  Since none of us are Buddy Lee, then why in the world are we putting knots in the ropes?!  The difference in length that a knot can make is not only minimal, but it still won’t change the fact that you cannot do Double Unders.  The knots damage the ropes, which make them tangled and messy, and will only make it more difficult to actually use them.

Free gum in your hair for anyone who wants to keep doing this,

CG

==

29 Jun
by: Published in WODs

Team WOD L1: 4 rounds of:

400M Run
10 Over the Bar Burpees
100 Flutter Kicks

At the end of the last round:

60 Thrusters (95/65)

Team WOD L2: 4 rounds of:

400M Run
15 Over the Bar Burpees
15 Toes to Bar

At the end of the last round:

60 Thrusters (135/85)

==

Here are the rules…

Don’t use your imagination
Both partners have to make each of the runs
Once both partners are inside, one person does 10/15 Over the Bar Burpees
The next person does 10/15 Over the Bar Burpees
The first person does 100/15 Flutter Kicks (over their Barbell)/Toes to Bar (not over your Barbell)
Both people repeat 4 times
Both people split the Thrusters anyhow

Those are the rules,

CG

==

28 Jun
by: Published in WODs

Versus WOD L1: For time:

4 rounds of:

200M Row / Wall Balls AMRAP (14/10)

5 min cap

Rest 2 minutes

1 round of:

500M Row / Wall Ball AMRAP (14/10)

5 min cap

Rest 2 minutes

3 rounds of:

100M Row / Wall Ball AMRAP (14/10)

5 min cap

Versus WOD L2: For time:

3 rounds of:

200M Row / Wall Balls AMRAP (20/14)

5 min cap

Rest 2 minutes

1 round of:

500M Row / Wall Ball AMRAP (20/14)

5 min cap

Rest 2 minutes

6 rounds of:

100M Row / Wall Ball AMRAP (20/14)

5 min cap

==

In my head this is going to be awesome…

You and a partner enter a battle royale where Wall Balls and Rowing determine if you will stand as the WallBallRowKingQueen (yes, it’s all one word).  Here are the rules:

One person starts rowing
One person starts doing as many Wall Balls as possible while their sworn enemy rows
When the rower is done, they stand and calmly sprint to their medicine ball to begin accumulating reps on the Wall Balls
When the rower finished rowing and has touched their medicine ball, the person doing Wall Balls has to row
This will repeat itself for 6/4/1 round(s)
There is a five minute cap on each portion and at the end of it both exercises have to stop
At the end of the round(s), the person with the most Wall Balls wins the round

Good luck,

CG

==

27 Jun
by: Published in WODs

GS L1: 10 min AMRAP of:

5 Deadhang Pull Ups
10 Bridge Ups
15 Push Ups

GS L2: 10 min AMRAP of:

5 Ring Pull Ups
10 one legged Bridge Ups (5 each leg)
10 Ring Push Ups with turnout

WOD L1: 3 rounds for time of:

25 Power Clean (95/65)
15 Burpees
50 Double Unders

Cannot be scaled up.

WOD L2: 3 rounds for time of:

5 Power Clean (225/135)
20 One-legged Burpees (switch legs every 10 reps)
40 unbroken Double Unders

Cannot be scaled down.

==

I know what you’re thinking…

You want to go heavy so that you can be strong and powerful and awesome and people will like you more.  But do me a favor, take another look at the workouts…how easy does the L1 really look?  If you can’t picture it, I will insure you that it will be hard as h-e-double hockey sticks.  Getting really, REALLY good at moving loads is what will allow you to move bigger weights, so please use today’s L1 for practice and the L2 for testing.

I’ll be the guy practicing in the corner,

CG

==

26 Jun
by: Published in WODs

GS L1: 10 min AMRAP of:

60 second Hollow Hold
30 second max effort Push Ups
60 second Superman Hold

GS L2: 60 second V – Up Hold
30 second max effort Push Ups
20 second Double OHS KB Hold (any load)

WOD L1: For max reps:

1 min AMRAP of: Deadlitfs (95/65)
1 min AMRAP of: Cal Row

1 min AMRAP of: Push Press (95/65)
1 min AMRAP of: Cal Row

1 min AMRAP of: Power Clean (95/65)
1 min AMRAP of: Cal Row

1 min AMRAP of: Back Squats (95/65)
1 min AMRAP of: Cal Row

WOD L2: For max reps:

1 min AMRAP of: Deadlitfs (135/85)
1 min AMRAP of: Cal Row

1 min AMRAP of: Push Press (135/85)
1 min AMRAP of: Cal Row

1 min AMRAP of: Power Clean (135/85)
1 min AMRAP of: Cal Row

1 min AMRAP of: Back Squats (135/85)
1 min AMRAP of: Cal Row

==

2 minutes at a time…

Welcome to the weightlifting version of this workout.  60 seconds of pushing the limits with one weightlifting activity followed by 60 seconds of pushing the limits on the rower.  This workout is in no way guaranteed to be super/easy. If your plan is to stuff 20 minutes of fun into this 8 min package, your fitness satisfaction* is guaranteed!!!

Satisfaction = certain doom,

CG

==

 

25 Jun
by: Published in WODs

GS L1: 10 min AMRAP of:

5 Deadhang Chin Ups
30 second top of Ring Dip Hold
30 second Hang Hold (shoulder blades back)

GS L2: 10 min AMRAP of:

8 Unbroken Deadhang Chin Ups
10 Ring Dips
30 second Hang Hold (shoulder blades back)

WOD L1: 4 rounds for the slowest time:

50 Double Unders
25 Wall Balls (14/10)
12 Pull Ups

3 min time limit

1 min rest between rounds

Slowest time / lowest number of reps is your score

WOD L2: 4 rounds for the slowest time:

75 Double Unders
20 2-for-1 Wall Balls (20/14)
12 Chest to Bar Pull Ups

3 min time limit

1 min rest between rounds

Slowest time / lowest number of reps is your score

==

What’s the worst you can do?…

Generally we want to know what is the most you can do or what is the fastest you can do something.  Today is not being done generally.  Of your 4 rounds, what is the least amount of work you can do those three minutes? You know your first and last round are going to be quick since those will be your least challenging rounds mentally.  In order to not have your score be an appalling number, you will need to really push it during rounds 2 and 3.  I know it should go unsaid, but just in case:  the goal here is not to go uniformly slow in all four rounds.

Since I know some of you were thinking that,

CG

==

 

24 Jun
by: Published in WODs

GS L1: 12 min AMRAP of:

30 second 1 arm Push Ups hold (each arm)
30 second Superman Hold
30 second Hollow Hold

GS L2: 12 min AMRAP of:

30 second 1 arm Push Ups hold (each arm)
30 second Superman Hold
30 second V-up Hold

WOD L1:  For max reps:

1 min AMRAP of Hanging Knee Raise Hold (10 second = 1 rep)
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Push Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Pull Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Air Squats
1 min AMRAP of Cal Row

WOD L2: For max reps:

1 min AMRAP of Toes to Bar
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Push Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Chest to Bar Pull Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Jump Squats
1 min AMRAP of Cal Row

==

2 minutes at a time…

Welcome to the gymnastics version of this workout.  60 seconds of pushing the limits with one gymnastics activity followed by 60 seconds of pushing the limits on the rower.  This workout is guaranteed to be super easy as long as you plan on cruising through the 8 minutes of total work.  However, if your plan is to stuff 20 minutes of fun into this 8 min package, your fitness satisfaction* is guaranteed!!!

Satisfaction = impending doom,

CG

==

23 Jun
by: Published in WODs

GS L1: 10 min AMRAP of:

5 Deadhang Pull Ups
10 Ring Push Ups
15 Straight Leg Raises

GS L2: 10 min AMRAP of:

4 Chest to Bar Deadhang Pull Ups
5 Archer Push Ups
6 Strict Toes to Bar

WOD L1: For max reps:

1 min AMRAP of:

Burpees

Rest 1 minute

2 min AMRAP of:

Ground to Overhead (95/65)

Rest 1 minute

1 min AMRAP of:

Over the Bar Burpees

Rest 1 minute

2 min AMRAP of:

Ground to overhead (115/75)

WOD L2: For max reps:

1 min AMRAP of:

Burpees

Rest 1 minute

2 min AMRAP of:

Power Snatch (135/85)

Rest 1 minute

1 min AMRAP of:

Over the Bar Burpees

Rest 1 minute

2 min AMRAP of:

Power Snatch (165/100)

==

13.1 anyone?…

A treat is what today will be if you have ever wondered how you would perform in the Opens workout now.  Quench those feelings of wonder is what you have the opportunity to do in this workout.  Clean and Jerk or Snatch are the ways the L1 can be performed.  Scaling up the L1 if you cannot do the L2 (which cannot be scaled) but would still like a greater challenge is what should be noted.  Tired is how I feel after trying to write everything like this.

All of out imagination,

CG

==

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