This probably won't be too challenging for most, but this is what I decided to do today:
AFAP 8 rounds:
8 KB swings
8 Air Squats
8 Reverse Crunches (or any other ab exercise like situps)
8 pushups
Showing posts with label W.O.D.. Show all posts
Showing posts with label W.O.D.. Show all posts
Tuesday, July 13, 2010
Sunday, February 14, 2010
W.O.D. - Week #3
W.O.D. #1 (AFAP-4 Rounds)
Beginner Intermediate Practiced
10 Air Squats 10 Zercher Squats (40lb) 10 Zercher Squats (80lb)
10 Air Get Ups 10 MB Get Ups 10 SB Get Ups (40lb)
10 KB Swings 10 KB Swings 10 KB Swings (35b)
400m Run 400m Run 400m Sprint
Please review the video on right column regarding Sandbag Exercises for an example on Get Ups. Review the video labeled Sandbag Zercher Squats for proper form on the squats. For KB Swings ensure the KB starts between your legs behind your heels and you have FULL extension overhead. KB weight for Beginner and Intermediate should ensure you don't max out your first set.
W.O.D. #2 (AMRAP-20Minutes)
Beginner Intermediate Practiced
5 Push Ups 5 Push Ups 5 Plyo Push Ups
10 Step Ups 10 Box Jumps 10 Box Jumps
15 Flutter Kicks 15 Flutter kicks 15 Flutter Kicks
For Step Ups and box Jumps utilize a height which challenges yourself each set
W.O.D. #3 (AFAP-10 to 1, 1 to 10)
Beginner Intermediate Practiced
Jack Knives Jack Knives Jack Knives
Deadlifts (115 lbs) Deadlifts (185 lbs) Deadlifts (225 lbs)
Each round you decrease the number of Jack Knives by one and increase the number of Deadlifts by one. The first round is 10 Jack Knives and 1 Deadlifts, the last round is 1 Jack Knife and 10 Deadlifts.
Beginner Intermediate Practiced
10 Air Squats 10 Zercher Squats (40lb) 10 Zercher Squats (80lb)
10 Air Get Ups 10 MB Get Ups 10 SB Get Ups (40lb)
10 KB Swings 10 KB Swings 10 KB Swings (35b)
400m Run 400m Run 400m Sprint
Please review the video on right column regarding Sandbag Exercises for an example on Get Ups. Review the video labeled Sandbag Zercher Squats for proper form on the squats. For KB Swings ensure the KB starts between your legs behind your heels and you have FULL extension overhead. KB weight for Beginner and Intermediate should ensure you don't max out your first set.
W.O.D. #2 (AMRAP-20Minutes)
Beginner Intermediate Practiced
5 Push Ups 5 Push Ups 5 Plyo Push Ups
10 Step Ups 10 Box Jumps 10 Box Jumps
15 Flutter Kicks 15 Flutter kicks 15 Flutter Kicks
For Step Ups and box Jumps utilize a height which challenges yourself each set
W.O.D. #3 (AFAP-10 to 1, 1 to 10)
Beginner Intermediate Practiced
Jack Knives Jack Knives Jack Knives
Deadlifts (115 lbs) Deadlifts (185 lbs) Deadlifts (225 lbs)
Each round you decrease the number of Jack Knives by one and increase the number of Deadlifts by one. The first round is 10 Jack Knives and 1 Deadlifts, the last round is 1 Jack Knife and 10 Deadlifts.
Sunday, February 7, 2010
W.O.D. - Week #2
W.O.D. #1 (AMRAP-20 Minutes)
Beginner Intermediate Practiced
5 Thrusters(Bar Only) 5 Thrusters(75 lbs) 5 Thrusters(95 lbs)
10 Forward Lunges 10 KB Lunges 10 KB Lunges
15 Sit Ups 15 Sit Ups 15 Sit Ups
20 Single Unders 20 Single Unders 20 Double Unders
The Under refers to Jump Rope. A single under is when the rope passes once under your feet with each jump. A double under is when the rope passes twice under your feet with each jump.
W.O.D. #2 (AFAP-21/15/9/3)
Beginner Intermediate Practiced
Inverted Rows Pull Ups Pull Ups
Deadlifts Deadlifts Deadlifts
Mountain Climbers Mountain Climbers Mountain Climbers
Mountain Climbers should be a two count exercise for Beginner (left then right is 1 rep) and a four count exercise for Intermediate and Practiced. Deadlift weight should be approximately 1/3 body weight for beginners. Intermediate and Practiced lift an appropriate weight which will not leave you at failure after first set.
W.O.D. #3 (AFAP-Deck of Cards)
Beginner Intermediate Practiced Suit
Push Ups Push Ups Push Ups Spades
Sit Ups Sit Ups Sit Ups Diamonds
Air Squats KB Front Squats Sand Bag Squats Clubs
KB Clean & Press KB Clean &Press KB Clean & Press Hearts
400m Sprint 400m Sprint 400m Sprint Jokers
This workout can be segmented by removing Aces, Facecards, and/or Jokers. Each number card is the amount of reps, Facecards are valued at 11, Aces can be valued at 1 or 15.
Beginner Intermediate Practiced
5 Thrusters(Bar Only) 5 Thrusters(75 lbs) 5 Thrusters(95 lbs)
10 Forward Lunges 10 KB Lunges 10 KB Lunges
15 Sit Ups 15 Sit Ups 15 Sit Ups
20 Single Unders 20 Single Unders 20 Double Unders
The Under refers to Jump Rope. A single under is when the rope passes once under your feet with each jump. A double under is when the rope passes twice under your feet with each jump.
W.O.D. #2 (AFAP-21/15/9/3)
Beginner Intermediate Practiced
Inverted Rows Pull Ups Pull Ups
Deadlifts Deadlifts Deadlifts
Mountain Climbers Mountain Climbers Mountain Climbers
Mountain Climbers should be a two count exercise for Beginner (left then right is 1 rep) and a four count exercise for Intermediate and Practiced. Deadlift weight should be approximately 1/3 body weight for beginners. Intermediate and Practiced lift an appropriate weight which will not leave you at failure after first set.
W.O.D. #3 (AFAP-Deck of Cards)
Beginner Intermediate Practiced Suit
Push Ups Push Ups Push Ups Spades
Sit Ups Sit Ups Sit Ups Diamonds
Air Squats KB Front Squats Sand Bag Squats Clubs
KB Clean & Press KB Clean &Press KB Clean & Press Hearts
400m Sprint 400m Sprint 400m Sprint Jokers
This workout can be segmented by removing Aces, Facecards, and/or Jokers. Each number card is the amount of reps, Facecards are valued at 11, Aces can be valued at 1 or 15.
Friday, January 29, 2010
W.O.D. - Week #1
W.O.D. #1 (AMRAP-20 Minutes)
Beginner Intermediate Practiced
5 Push Ups 5 Push Ups 5 Plyo Push Ups
10 Sit Ups 10 Sit Ups 10 Sit Ups
15 Air Squats 15 KB Front Squats 15 SB Front Squats
W.O.D. #2 (AFAP-5 Rounds)
Beginner Intermediate Practiced
5 Inverted Rows 5 Pull Ups 5 Pull Ups
10 Step Ups 10 Box Jumps 10 Box Jumps
10 KB C&P (ea) 10 KB C&P (ea) 10 KB C&P (ea)
10 Mason Twists 10 Mason Twists 10 MB Mason Twists
5 Pull Over/Sit/Stand 5 Pull Over/Sit/Stand 5 MB Pull Over/Sit/Stand
To increase the difficulty of the Pull Over/Sit/Stand even further finish each rep with a Squat Jump after you stand.
W.O.D. #3 (AFAP-21/15/9)
Beginner Intermediate Practiced
Wall Ball Wall Ball Wall Ball
Tire Step Ups Tire Jumps Tire Jumps
Leg Raises Leg Raises Leg Raises (Stability Ball)
Tire Strikes Tire Strikes Tire Strikes
Mountain Climbers Mountain Climbers Mountain Climbers
Wednesday, January 27, 2010
W.O.D. IS BACK!!
After numerous months of a lack of W.O.D. posting the W.O.D. is back! The OBPD Fitness Committee has taken the time to review the W.O.D. process and we believe drastically improve its function. From this point on there will be a weekly posting of three (3) W.O.D.s. Each of these W.O.D.s will have 3 seperate tracks, Beginner, Intermediate, and Practiced. These tracks will allow you to select the track that best suits your fitness level and experience. This will also allow you to complete the workouts when it best suits you and to combine it with other workout options during the week. Don't forget you can always check the label "W.O.D." and review all the previously posted W.O.D.s for other options.
On the right side of the blog we have added a section titled "Workout Options". There are several options currently listed, each of which gives you a variety of workouts to utilize. CrossFit Football and CrossFit Mainpage post daily W.O.D.s which you can follow. CrossFit Football generally utilizes more weight lifting exercises in their W.O.D. Also listed are the three Prison Workouts from Lou Hayes. These are listed in their entirety and allows you to pick and choose what suit you best. Keep your eyes on this tab because more options will be added in the future.
We are also in the process of compiling Sample Workouts which will be added to the right side of the blog. These will be workouts utilized by members of the Fitness Committee in the past and have found them effective workouts. This section will also be added to on a regular basis.
Remember The Cage is open 24/7 and can be utilitzed by anyone. Feel free to check it out and utilize it regardless of your workout plan. Good Luck!!
On the right side of the blog we have added a section titled "Workout Options". There are several options currently listed, each of which gives you a variety of workouts to utilize. CrossFit Football and CrossFit Mainpage post daily W.O.D.s which you can follow. CrossFit Football generally utilizes more weight lifting exercises in their W.O.D. Also listed are the three Prison Workouts from Lou Hayes. These are listed in their entirety and allows you to pick and choose what suit you best. Keep your eyes on this tab because more options will be added in the future.
We are also in the process of compiling Sample Workouts which will be added to the right side of the blog. These will be workouts utilized by members of the Fitness Committee in the past and have found them effective workouts. This section will also be added to on a regular basis.
Remember The Cage is open 24/7 and can be utilitzed by anyone. Feel free to check it out and utilize it regardless of your workout plan. Good Luck!!
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!!
Friday, September 11, 2009
W.O.D. - 9/12/09
STRENGTH DAY
5-5-5-5-5
Clean and Press
Begin this exercise with a Hang Clean Technique
5-5-5-5-5
Clean and Press
Begin this exercise with a Hang Clean Technique
Thursday, September 10, 2009
W.O.D. - 9/11/09
AFAP-3 Rounds
20 Wall Ball
Bear Crawl Up Ramp
Heavy Bag Run (Blue Lap)
Broad Jump Down Ramp
20 Pull Ups
20 Weighted Sit Ups
In memory of the Police Officers, Firefighters, Public Servants, and innocent civilians who lost their lives on 9/11/01.
20 Wall Ball
Bear Crawl Up Ramp
Heavy Bag Run (Blue Lap)
Broad Jump Down Ramp
20 Pull Ups
20 Weighted Sit Ups
In memory of the Police Officers, Firefighters, Public Servants, and innocent civilians who lost their lives on 9/11/01.
Wednesday, September 9, 2009
Tuesday, September 8, 2009
W.O.D. - 9/9/09
REST
If you rested on a scheduled W.O.D. use today to complete the W.O.D. Remember to maintain two days off per calendar week.
If you rested on a scheduled W.O.D. use today to complete the W.O.D. Remember to maintain two days off per calendar week.
Monday, September 7, 2009
W.O.D. - 9/8/09
AMRAP-20 Minutes
5 Sledgehammer Tire Strikes (2 Count)
10 Tire Flips
15 Tire Jumps
Red Lap (400m Run)
5 Sledgehammer Tire Strikes (2 Count)
10 Tire Flips
15 Tire Jumps
Red Lap (400m Run)
W.O.D. - 9/7/09
AFAP-5 Rounds
5 Thrusters (95 lbs)
5 MB Mason Twists (4 Count)
5 Dive Bomber Push Ups
5 KB Lunges (2 Count)
5 Supine Bicycle (4 Count)
5 Thrusters (95 lbs)
5 MB Mason Twists (4 Count)
5 Dive Bomber Push Ups
5 KB Lunges (2 Count)
5 Supine Bicycle (4 Count)
W.O.D. - 9/5/09
STRENGTH DAY
3 sets of 10 reps each -Deadlifts (1st set bar only, second set at 95lbs, third set at 135lbs)
3 sets of 10 reps each - Standing Overhead Press (1st set bar only, second set at 60 lbs, third set at 75 lbs)
Your main focus is to ensure you are utilizing the correct form for these lifts.
Today is the first strength day of the new W.O.D. format. We will utilize these days to focus on the main olympic lifts used by CrossFit. Some days will focus solely on form, others will be heavier lift days.
3 sets of 10 reps each -Deadlifts (1st set bar only, second set at 95lbs, third set at 135lbs)
3 sets of 10 reps each - Standing Overhead Press (1st set bar only, second set at 60 lbs, third set at 75 lbs)
Your main focus is to ensure you are utilizing the correct form for these lifts.
Today is the first strength day of the new W.O.D. format. We will utilize these days to focus on the main olympic lifts used by CrossFit. Some days will focus solely on form, others will be heavier lift days.
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!
Tuesday, September 1, 2009
W.O.D. - 9/2/09
Rest
If you rested on a scheduled W.O.D. use today to complete it. Remember to maintain at least 2 rest days per calendar week.
If you rested on a scheduled W.O.D. use today to complete it. Remember to maintain at least 2 rest days per calendar week.
Monday, August 31, 2009
W.O.D. - 9/1/09
AMRAP-20 Minutes
10 KB Clean & Press (5 Each Arm)
10 Mason Twists (4 Count)
10 KB Forward Lunges (5 Each Leg)
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 Holds Each Side)
10 KB Clean & Press (5 Each Arm)
10 Mason Twists (4 Count)
10 KB Forward Lunges (5 Each Leg)
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 Holds Each Side)
Sunday, August 30, 2009
W.O.D. - 8/31/09
AFAP
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
Saturday, August 29, 2009
W.O.D. - 8/30/09
Rest
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
Friday, August 28, 2009
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