Category: .Silver Club


Choose Your Girl

Filed Under: . P.E. Men, . P.E. Women, .Silver Club, .Tough Mud by Mr. H — 10 Comments
April 15, 2013

Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats

Annie: 50-40-30-20-10 double-unders, sit-ups

Barbara: 5 rounds, each for time, 3 min. rest between rounds: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats

Grace: 30 clean-and-jerks, 135/95 lb

Jackie: 1000m row, 50 thrusters 45/35, 30 pull-ups

Karen: 150 wallball shots, 20/14

Kelly: 5 RFT: 400m run, 30 box jumps, 30 wallballs, 20/14

 

Also: BA workout:
800m run (loop from JAFH to dam, up and down dam hill, and back)
35-25-15 of Russian twists, squats and mountain climbers
800m run

 

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P.E. March 18, 20

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 9 Comments
March 18, 2013

GWOD: 2 minutes of pancake splits
2 minutes of right side splits
2 minutes of left side splits

BA WOD: AMRAP in 12 min
12 box jumps, 24/18″
8 pistols (alternating legs)
8 push-ups

 

For Endurance and Tough Mud folks, here are the two workouts you’re going to do—one today and the other on Wednesday. Take your pick:

Strength:  ME: Deadlift

WOD: “Cindy” (AMRAP in 20 minutes:) or: “Chelsea” (EMOTM for 30 minutes:)
5 Pull-ups
10 Push-ups
15 Squats
 

Strength: DE: Box Squat 10×2 on :45 @ 60% 1RM

WOD: CrossFit Open 13.2
AMRAP in 10 minutes:
5 Shoulder to overhead, 115/75 lb
10 Deadlift, 115/75 lb
15 Box jumps, 24/20″ box

BtW average: 7 rounds
CrossFit Games competitors are doing 12+ rounds in 10 minutes! This proves they are robots made in labs.

 

One final option for CFE folks:
Four rounds, each for time: Run 1 mile, rest 3 minutes

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BA OOC WOD: Pull, Jump and Run

Filed Under: .Silver Club by Mr. H — Leave a comment
March 18, 2013

GWOD: 300 double unders, or 10 minutes double-under practice, whichever comes first

WOD: AMRAP in 15 min
10 pull-ups
10 double-unders
10 burpees
Run 1 lap on the purple stripe

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BA OOC WOD

Filed Under: .Silver Club by Mr. H — 1 Comment
March 13, 2013

4 RFT:
250m row
10 power cleans, 95/65lb
10 burpees
1 rope climb (or 5 ground-to-standing)

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BA OOC WOD: Fun With Dumbbells

Filed Under: .Silver Club by Mr. H — Leave a comment
March 11, 2013

5 RFT:
Weighted lunges, 20/10 lb dumbbells, width of gym and back
15 squat cleans, 20/10 lb dumbbells
10 bridge-ups

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P.E. Feb. 22

Filed Under: . P.E. Men, . P.E. Women, .Silver Club, .Tough Mud by Mr. H — 5 Comments
February 22, 2013

GWOD: 4 rope climbs (or 15 ground-to-stand)

BA WOD: 12:00 AMRAP
30 squats
10 push-ups
7 pull-ups

TM: Seven rounds for time of:
1 Rope climb, 15 foot
10 Wallball shots, 20/12 lb ball
15 Kettlebell swings, 1.5/1 pood
20 Double-unders

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