WOD

2/24/06 WOD

6:00 AM
W.U.
Jog 5 min easy
Mountain Climbers – 20, Spiderman Switches – 20, Burpee to Sumo Squat
Super Band Snap Downs – 5 rounds
15lb Ball Slams – 10

Tabata Squat – we’ll both do better next time
Mike got 12
Andy got 16

Complete as many rounds in 20 minutes

Pullup – 10
DB Pushpress – 10
Full Burpee with pushup and jump – 10
Heavy Ball Slams – 10

*we’ll keep score next time

2/23/06 WOD

Everybody – Samson Stretch
Station 1 – Prisoner Squat
Station 2 – T Pushup
Station 3 – Back Extension on Ball

3 Rounds 30 sec each
1. Wall Ball
2. Box Jump
3. Treadmill Run

3 Rounds 30 sec each
1. Deadlift with High Pul
2. DB Squat curl press
3. Burpee

3 Rounds 30 sec each
1. Hanging Knee Ups
2. Knee to Chin
3. Reverse Crunch

3 Rounds 30 sec each
1. Power walk 15% Grade
2. Jog
3. Jump Rope

2/22/06 WOD

Early 6:00 AM Workout for my brother Mike!

Today I joined in and paired up with Mike – He pushed it hard and didn’t quit, he’ll be back for more Thursday morning. Next time he’ll remember to eat a little breakfast.

W.U.
30 Jumping Jacks – 10 Squats – 10 Pushups – 20 Mountain Climbers
30 Front/Back Jacks – 10 Squat Jumps – 10 T Pushups – 20 Spiderman Mountain Climbers
30 Cross Jacks – 10 Full Burpee with Pushup

Pushup Ladder 1-10 (I do 1 you do 1, I do 2 you do 2 etc.)
Pullup Ladder 1-6

2 Rounds
Hanging Abs – 15
Knee to Chest – 20

Great way to start the day!

2/21/06 WOD

First CrossFit-Stamford Class!

Joe and Stacey did great! They pushed through and gave their best that’s all a coach can ask. I’ll be posting pics up soon – time for me to get a new computer that’s for sure. OK here’s what we did

Jumping Jacks and Ball Chop W.U.s

3 Rounds
Pullup – 10 reps
Squat – 20 reps
DB Thrusters – 15 reps

3 Rounds
Wall Ball – 10 reps
Inverted Row – 10 reps

Mini Tabata – 3 rounds
Pushup
Seated Med Ball Twist

2 Rounds
Full Situp with Overhead Med ball Throw + 20 Crunches

Great first day!

2/20/06 WOD

DB Push Press 20, 15, 10, 5
Chin Ups 20, 15, 10, 5

Box Jump – 20, 15, 10

20 sec On 10 sec Rest 4 rounds

Dips – Wall Ball (10lb)- Squat

Treadmill Run 5 Rounds (10 minutes total)
60sec @ 6 mph
60sec @ 8 mph

2/18/06 WOD

POWER DAY!

Bench Press 5 sets 15,12,9,5,5
Deadlift 5 sets 10,10,5,5,5
Alternate between the two, resting only after completing both

Cleans 3 sets 5,5,5
Barbell Curl 3 sets 12,10,9
Alternate between the two, resting only after completing both

Set treadmill to 15 grade and speed 7.0
Sprint 20 sec rest 40 sec
Repeat 5 times
Jog easy for 1 mile when completed

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