Back by Unpopular Demand - Thursday Challenge from 3/18/2010
AFAP
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
Explanation: 100M up the ramp with any odd object from a 10lb plate to an 80lb sandbag. Place the object at light pole #CO4 and sprint back to the garage for your next odd object. Vary the objects and weight.
Then:
25 Pull-ups
25 Push-ups
25 KettleBell Clean & Presses (25 each arm - you choose the weight)
25 Sit-ups
Then:
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
Explanation: Go get all your odd objects and bring them back to the garage.
Showing posts with label Thursday Challenge. Show all posts
Showing posts with label Thursday Challenge. Show all posts
Wednesday, March 31, 2010
Monday, February 1, 2010
Thursday Challenge - 2/4/10
AFAP-5 Rounds
20 Burpees
20 Air Squats
Thursday Challenges are back! These will be posted every Monday in preparation for the Thursday Challenge. Once you complete the challenge you are encouraged to Comment to this post with your time. This is for your own reference to look back on since these Challenges may be repeated later in the year. If you aren't comfortable posting a time at least post that you have completed the event.
SEE YOU THURSDAY!
20 Burpees
20 Air Squats
Thursday Challenges are back! These will be posted every Monday in preparation for the Thursday Challenge. Once you complete the challenge you are encouraged to Comment to this post with your time. This is for your own reference to look back on since these Challenges may be repeated later in the year. If you aren't comfortable posting a time at least post that you have completed the event.
SEE YOU THURSDAY!
Wednesday, October 14, 2009
Thursday Challenge 10/14/09
AFAP-"300"25 Pull-ups
50 135lb Deadlifts
50 Push-ups
50 24” Box Jumps
50 Floor Wipers
50 KettleBell Clean and Presses (25 right / 25 left)
25 Pull-ups
This is 300 total reps!! The Fitness Group will again be conducting this workout in the Cage. Staggered start times will begin at 1230 hrs and run until complete. Due to the lack of equipment one person will go at a time, with a second person starting approximately 2 exercises after the first.
Here is the link to a demo: http://www.youtube.com/watch?v=ggiYjRelWgc
Good Luck!
Lead, Follow, or Get Out of the Way!
Thursday, September 24, 2009
W.O.D. - 9/24/09 (Thursday Challenge)
AFAP - 2 Rounds
"The 15 Minute Workout"
Sit-ups / Max Reps in 1 minute
Wall Ball / Max Reps in 1 minute
Push-ups / Max Reps in 1 minute
Ramp Sprints / Max Reps in 1 minute (up the ramp / down the ramp = 2)
Kettlebell Clean and Presses/ Max Reps in 1 minute
Pull-ups / Max Reps in 1 minute
Air Squats / Max Reps in 1 minute
There will be a 1 Minute Rest Period between the 2 Rounds and then repeat the stations. Participants may start at any station but must progress through the stations in order. The clock will run through the entire workout so the time it takes to transition through the stations means less time at the stations.
Good Luck and as always Lead, Follow, or Get Out Of The Way!!
"The 15 Minute Workout"
Sit-ups / Max Reps in 1 minute
Wall Ball / Max Reps in 1 minute
Push-ups / Max Reps in 1 minute
Ramp Sprints / Max Reps in 1 minute (up the ramp / down the ramp = 2)
Kettlebell Clean and Presses/ Max Reps in 1 minute
Pull-ups / Max Reps in 1 minute
Air Squats / Max Reps in 1 minute
There will be a 1 Minute Rest Period between the 2 Rounds and then repeat the stations. Participants may start at any station but must progress through the stations in order. The clock will run through the entire workout so the time it takes to transition through the stations means less time at the stations.
Good Luck and as always Lead, Follow, or Get Out Of The Way!!
Wednesday, September 9, 2009
Thursday, September 3, 2009
W.O.D. - 9/3/09 (Thursday Challenge)
AFAP-21/15/9
Heavy Bag Flips
Burpees
Pull Ups
There will again be group Challenges taking place at 1200 hrs and 1415 hrs. We look forward to seeing everyone at one of these times.
Lead, Follow, or Get Out of the Way!
Heavy Bag Flips
Burpees
Pull Ups
There will again be group Challenges taking place at 1200 hrs and 1415 hrs. We look forward to seeing everyone at one of these times.
Lead, Follow, or Get Out of the Way!
Thursday, August 27, 2009
8/20/09 Thursday Challenge Results
Sorry for the delay in getting this posted but I was waiting to get the pictures to go with it. The results were:
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
Wednesday, August 26, 2009
W.O.D. - 8/27/09 (Thursday Challenge)
"Tabata Something Else"
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
Wednesday, August 19, 2009
W.O.D. - 8/20/09 (Thursday Challenge)
AFAP- 5 Rounds
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard (Up The Hill) - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be two group Challenges taking place at the Library at approximately 1200 hrs and 1430 hrs for those of you who wish to join us.
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard (Up The Hill) - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be two group Challenges taking place at the Library at approximately 1200 hrs and 1430 hrs for those of you who wish to join us.
Friday, August 14, 2009
Thursday Challenge Results
The Thursday Challenge was a huge success! We had the largest turnout to date which included friends of the OBPD Fitness Group. The results are as follows:
Cates: 23:48
Schlicher: 24:00
Caruso: 28:41
Ramirez: 29:41
Weber: 32:42
Gabel: 34:09
King: 37:00
Perez: 39:38
Wood: 40:14
Wednesday, August 12, 2009
W.O.D. - 8/13/09 (Thursday Challenge)
AFAP-10 Rounds
200m Sprint
5 Pull Ups
10 KB C&P (5 each side)
15 Push Ups
* There will be a group Challenge taking place in the Cage at 1200 hrs. There will be several members of the Fitness Committee, as well as, friends of the OBPD Fitness Group participating. Come on out and show us what you got!!
**Compare to 6/25/09
200m Sprint
5 Pull Ups
10 KB C&P (5 each side)
15 Push Ups
* There will be a group Challenge taking place in the Cage at 1200 hrs. There will be several members of the Fitness Committee, as well as, friends of the OBPD Fitness Group participating. Come on out and show us what you got!!
**Compare to 6/25/09
Friday, August 7, 2009
Thursday Challenge Results
The Thursday Challenge took place at the Oak Brook Library to take advantage of the open space. The workout was another tough one. The results were:
Cates: 18:18
Gabel: 22:36
Caruso: 26:01
Ramirez: 29:22
The committee is hoping to do a few more Challenges like this as long as the weather cooperates. Nice Job Everyone!!
Wednesday, August 5, 2009
W.O.D. - 8/6/09 (Thursday Challenge)
AFAP- 5 Rounds
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be a group Challenge taking place at the Library at approximately 1230 hrs for those of you who wish to join us.
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be a group Challenge taking place at the Library at approximately 1230 hrs for those of you who wish to join us.
Wednesday, July 29, 2009
W.O.D. - 7/30/09 (Thursday Challenge)
AFAP-5 Rounds
CrossFit Workout "Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Between each Round take a 3 minute rest. Keep track of your times for each set and your total time minus the rest breaks for your score.
CrossFit Workout "Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Between each Round take a 3 minute rest. Keep track of your times for each set and your total time minus the rest breaks for your score.
Wednesday, July 15, 2009
7/16/09 - Thursday Challenge
AFAP
4 Red Laps (1 Mile Run)
50 Thrusters (empty barbell)
30 Pull Ups
This is technically a Rest day if you follow the 3/1 set on this website. However, missing a rest day or changing it every once in a while, will not effect your progress. We will again be conducting two seperate times, 1230 and 1430 hrs. See you there!
4 Red Laps (1 Mile Run)
50 Thrusters (empty barbell)
30 Pull Ups
This is technically a Rest day if you follow the 3/1 set on this website. However, missing a rest day or changing it every once in a while, will not effect your progress. We will again be conducting two seperate times, 1230 and 1430 hrs. See you there!
Wednesday, July 8, 2009
W.O.D. - 7/9/09 (Thursday Challenge)
AFAP (25's)
Run 2 Miles every quarter mile (.25) stop and do 25 Air Squats
Upon completion of Run - 25 Pull Ups
Run 2 Miles every quarter mile (.25) stop and do 25 Air Squats
Upon completion of Run - 25 Pull Ups
Wednesday, July 1, 2009
W.O.D. - 7/2/09 (Thursday Challenge)
AFAP-8 Rounds
"Crazy Eights"
200m Run
8 Heavy Bag Flips
8 Burpees
Heavy Bag Flip is done by holding heavy bag in both arms in horizontal position. The bag is flipped 180 degrees and caught for one rep.
"Crazy Eights"
200m Run
8 Heavy Bag Flips
8 Burpees
Heavy Bag Flip is done by holding heavy bag in both arms in horizontal position. The bag is flipped 180 degrees and caught for one rep.
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