Archive for July, 2010
Workout of the Day (WOD): 01-Aug-2010
Warm-up:
Dynamic Stretch
2 min mobility single Lax Ball
5-min Skill: Double unders
For time:
100 Deadlifts (Bodyweight)
200 Squats
300 Double Unders
Note: You can perform this workout in any rep-scheme you would like, i.e. 10 rounds of 10/20/30 reps.
Scaling Options:
L1 | 3/4 reps, sub 4 singles for 1 double under. Scale weight as needed.
L2 | 1/2 reps, sub 3 singles for 1 double under. Scale weight as needed.
Workout of the Day (WOD): 31-Jul-2010
2-min Mobility: Double Lax Ball
5-min Skill: Muscle-ups
“The Crucifix” 5 rounds for time:
15 Power Snatch (115/85-lbs)
15 Thrusters (115/85-lbs)
15 Body Blasters (Burpee pull-up into a knee-2-elbow)
Scaling Options:
L1 | Scale weights
Beginners: 65/35-lbs Advanced: 95/65-lbs
L2 | Scale movements with L1 weights
15 Deadlifts
15 Thrusters
15 Burpees
15 Band assisted pull-ups
15 Knee tucks
Workout of the Day (WOD): 30-Jul-2010
Reminder: 8am Saturday Classes are now in effect!
2-min Mobility: Double Lax Ball
5-min Skill: Muscle-ups
Weighted Pull ups 3-3-3
21-15-9 reps of for time of:
Manmakers (45/25-lbs)
Walking lunge: reps for each leg, so 42-30-18 total reps
Calorie Row: sub 2 sumo deadlift high pulls for each rep if rowers are occupied (45-lbs/20kg)
Workout of the Day (WOD): 30-Jul-2010
8 Tabata Intervals of the following:
Box Jumps
Push-ups
Jumping Pull-ups/Body Rows/Rope Climbs/Flying Rings
Supermans
Sit-ups
1 Tabata Interval = 0:20 work and 0:10 rest
Workout of the Day (WOD): 29-Jul-2010
2-min Mobility: Double Lax Ball
5-min Skill: Muscle-ups
For time (135/95 lbs):
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Press/Jerk
10 Overhead Squat
Note: Do not drop barbells without bumper (rubber) plates or you will damage them.
Scaling Options
L1 | 95/65-lbs
L2 | 65/35-lbs
Workout of the Day (WOD): 29-Jul-2010
3 Rounds of Jumping Pull-ups/Body Rows/Rope Climbs/Flying Rings
1:00 of max reps
2:00 rest
Partner WOD: One person works while the other one rests. 20-min time limit.
Sprint 30m x 2 (forward and backward)
20 Burpees
Bear Crawl 30m x 2
20 Sit-ups
Broad Jump 30m x 2
20 Supermans
Lunge 30m x 2
20 Air Squats
100m Sprint x 2
20 Frog Jumps
Workout of the Day (WOD): 28-Jul-2010
@ Brown St Park
50m sprint and 5 push-ups
1x with 0:30 rest
2x with 1:00 rest
4x with 2:00 rest
For example: sprint 50m and do 5 push-ups. That’s 1x. Now rest for 0:30. Repeat twice for 2x, before resting for 1:00.
50m sprint, 5 supermans and 5 sit-ups
1x with 0:30 rest
2x with 1:00 rest
4x with 2:00 rest
Finish with 200m sprint
Workout of the Day (WOD): 28-Jul-2010
2-min Mobility: Double Lax Ball
5-min Skill: Muscle-ups
3 rounds not for time: 10 pushups, 10 ring dips, 10 Knees 2 Elbows
For Time:
0-100 Swings (24/16kg or 50/35lbs): At the top of every minute do 5 burpees
0-100 Box Jumps (20/16″): At the top of every minute do 5 Pull-ups
Time limit on final WOD is at 50 min past the hour
Scaling Options:
L1 | 20/12kg or 40/25-lbs, Step-ups
L2 | 16/8kg or 30/15-lbs, Step-ups
Workout of the Day (WOD): 27-Jul-2010
2-min Mobility: Double Lax Ball
5-min Skill: Muscle Ups
“Michael” 3 rounds of:
800m Run
50 Back Extensions
50 Situps
Note: We only have 2 GHDs. If you are going to do this RX’ed, then you will have to work with each other on the GHDs. If you are not going RX’ed, please sub Supermans for Back Extensions.
Scaling Options:
L1 | Sub Supermans for Back Extensions
L2 | 800m run, 25 Sit-ups/Supermans
Workout of the Day (WOD): 27-Jul-2010
@ Brown St Park
On August 4th 5th and 6th, the Friends of Brown Street Park have asked CFP for volunteers to help work on Phase 2 of the parks renovation. Earlier this year we helped them install the new equipment. If anyone is interested in helping please email mike@crossfitprovidence.com. More info to follow.
Track you reps for the following intervals:
2 rounds of the following:
0:40 Push-ups
0:20 Rest
0:40Broad Jumps
0:20 Rest
0:40Super-mans
0:20 Rest
0:40 Sit-ups
0:20 Rest
0:40 Air-Squats
0:20Rest
0:40 Pull-ups/Body Rows/Rope Climbs
0:20 Rest
Finish with 500m Sprint
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