Friday, December 31, 2010
Tuesday, December 28, 2010
Box Closed as Previously Posted!
Here are some Traveling WODS you can do at home to stay in shape until we can reunite and WOD together!
50 different WODS on the road by Albany CrossFit
• -Run 1 mile for time.
• -10 push-ups, 10 squats, 10 rounds.
• -Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
• -Handstand to Jack-Knife to vertical jump. 30 Reps.
• -Run 1 mile with 100 air squats at midpoint, for time.
• -7 squats, 7 burpies, seven rounds, for time.
• -10x 30 second handstand to 30 second bottom of the squat hold.
• -Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
• -Run 1 mile, plus 50 squats-for time.
• -100 burpees for time.
• -5 squats, 5 push-ups, 5 sit ups, 20 rounds.
• -Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
• -5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
• -Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
• -Handstand 10 seconds jack-knife to vertical jump. 25 reps…
• -Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
• -50 air squats x 5. Rest equal amounts as it took to do each 50.
• -Run 1 mile and do 10 push-ups every 1 minute.
• -Sprint 100m 30 squats...8 rounds.
• -30 push ups, 30 second handstand or Plebs Plank..3 rounds.
• -10 sit ups and 10 burpees...10 rounds-for time.
• -Handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
• -250 jumping jacks...for time.
• -100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
• -Tabata Push-ups.
• -30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
• -With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
• -Run 1 minute, squat 1 minute 5 rounds.
• -air squat x 10 push up x 10 sit up x 10 3 rounds for time
• -10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
• -Do Tabata Squats with eyes closed.
• -bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.
• -20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
• -Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
• -sprint 50 meters, 10 push ups. 10 rounds.
• -50 air squats, 4 rounds. rest for 2 minutes between rounds.
• -3x 20 tuck jumps. 3x 30 second handstands.
• -400m run/sprint 30 air squats, 3rounds for time.
• -20 jumping jacks, 20 burpies, 20 air squats...3 rounds
• -Warm up. Run 100 meters and do 20 air squats. 10 rounds.
• -Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
• -100 air squats 3 min. rest, 100 air squats.
• -Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
• -10x 50 meter sprint.
• -Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
• -Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
• -run 400m air squat 30 hand stand 30 seconds 3 rounds for time
• -5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form
• -50 burpees for time.
• -5 pushups, 5 squats, 5 sit-ups - 20 rounds
• -Run 1 mile, stopping every minute to do 20 air squats.
• -30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
• -run 200 meters, 50 squats, 3 rounds
• -Tabata Squats
• -Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.
Have Fun, we will WOD together soon! Any comments or questions about joining the Box do not hesitate to call, email or text! Have a wonderful New Year!
50 different WODS on the road by Albany CrossFit
• -Run 1 mile for time.
• -10 push-ups, 10 squats, 10 rounds.
• -Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
• -Handstand to Jack-Knife to vertical jump. 30 Reps.
• -Run 1 mile with 100 air squats at midpoint, for time.
• -7 squats, 7 burpies, seven rounds, for time.
• -10x 30 second handstand to 30 second bottom of the squat hold.
• -Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
• -Run 1 mile, plus 50 squats-for time.
• -100 burpees for time.
• -5 squats, 5 push-ups, 5 sit ups, 20 rounds.
• -Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
• -5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
• -Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
• -Handstand 10 seconds jack-knife to vertical jump. 25 reps…
• -Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
• -50 air squats x 5. Rest equal amounts as it took to do each 50.
• -Run 1 mile and do 10 push-ups every 1 minute.
• -Sprint 100m 30 squats...8 rounds.
• -30 push ups, 30 second handstand or Plebs Plank..3 rounds.
• -10 sit ups and 10 burpees...10 rounds-for time.
• -Handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
• -250 jumping jacks...for time.
• -100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
• -Tabata Push-ups.
• -30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
• -With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
• -Run 1 minute, squat 1 minute 5 rounds.
• -air squat x 10 push up x 10 sit up x 10 3 rounds for time
• -10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
• -Do Tabata Squats with eyes closed.
• -bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.
• -20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
• -Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
• -sprint 50 meters, 10 push ups. 10 rounds.
• -50 air squats, 4 rounds. rest for 2 minutes between rounds.
• -3x 20 tuck jumps. 3x 30 second handstands.
• -400m run/sprint 30 air squats, 3rounds for time.
• -20 jumping jacks, 20 burpies, 20 air squats...3 rounds
• -Warm up. Run 100 meters and do 20 air squats. 10 rounds.
• -Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
• -100 air squats 3 min. rest, 100 air squats.
• -Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
• -10x 50 meter sprint.
• -Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
• -Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
• -run 400m air squat 30 hand stand 30 seconds 3 rounds for time
• -5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form
• -50 burpees for time.
• -5 pushups, 5 squats, 5 sit-ups - 20 rounds
• -Run 1 mile, stopping every minute to do 20 air squats.
• -30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
• -run 200 meters, 50 squats, 3 rounds
• -Tabata Squats
• -Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.
Have Fun, we will WOD together soon! Any comments or questions about joining the Box do not hesitate to call, email or text! Have a wonderful New Year!
Monday, December 27, 2010
Tuesday 12/28/10 @ 5:30am
Buy In Cash Out= 600m Row
-100 Jumping Jacks
-45sec handstand hold or 4 Handstand Push-ups
Complete 4 Rounds for Time.
Have Fun!
-100 Jumping Jacks
-45sec handstand hold or 4 Handstand Push-ups
Complete 4 Rounds for Time.
Have Fun!
Sunday, December 26, 2010
Monday 12/27/10 @ 5:30am & 7:30pm
W.O.D. Complete for time.
- 50 wall ball
- 50 push-ups
- 50 JR
- 50 OH Squat
- 50 step-ups or Box Jumps
- 50 Pull-ups
- 500m Row
Post comments and have fun!
- 50 wall ball
- 50 push-ups
- 50 JR
- 50 OH Squat
- 50 step-ups or Box Jumps
- 50 Pull-ups
- 500m Row
Post comments and have fun!
Saturday, December 25, 2010
Sunday 12/26/10 @ 8:00pm
W.O.D 7 rounds
-100 JR or 50 DU
-17 Ball toss
-5 pull-up
Have fun and comment!
-100 JR or 50 DU
-17 Ball toss
-5 pull-up
Have fun and comment!
Wednesday, December 22, 2010
Thursday 12/23/10 @ 5:30am
Extra workout this week because of the Holiday. Enjoy your time off with friends and family!
W.O.D. 2 Rounds
-10 pull-ups
-2 Handstand push-ups
-20 push-ups
-30 wall-ball shots
Have Fun!
W.O.D. 2 Rounds
-10 pull-ups
-2 Handstand push-ups
-20 push-ups
-30 wall-ball shots
Have Fun!
Tuesday, December 21, 2010
Monday, December 20, 2010
Tuesday 12/21/10 @ 5:30am & 7:30pm
Warm-up
Burgener Warm-up
25 Superman
250m row
W.O.D 5 Rounds
-500m Row
-10 Burpees w/MB
Post comments and have fun!
Box Closed December 24th-26th. December 30th-January 7th the box will also be closed but traveling W.O.D's will be posted so we can continue to work out for the week. January 8th the workout will be at 8pm.
Burgener Warm-up
25 Superman
250m row
W.O.D 5 Rounds
-500m Row
-10 Burpees w/MB
Post comments and have fun!
Box Closed December 24th-26th. December 30th-January 7th the box will also be closed but traveling W.O.D's will be posted so we can continue to work out for the week. January 8th the workout will be at 8pm.
Sunday, December 19, 2010
Monday 11/20/10 @ 7:30pm
Warm-up
Row 200m
W.O.D. 2 rounds
-push-ups 55
-squats 55
-jump rope 55
-handstand pushups 5
Post comments and have fun!
Row 200m
W.O.D. 2 rounds
-push-ups 55
-squats 55
-jump rope 55
-handstand pushups 5
Post comments and have fun!
Saturday, December 18, 2010
Friday, December 17, 2010
Saturday 12/18/10 @ 5:30am
Warm-up
New Movements (Ask head trainer)
W.O.D 21-15-9 reps
-95 lbs. squat
-Transition 2 MU
Post comments!
New Movements (Ask head trainer)
W.O.D 21-15-9 reps
-95 lbs. squat
-Transition 2 MU
Post comments!
Wednesday, December 15, 2010
Friday 12/17/10 @ 5:30am
Workouts will no longer be posted in the box on the whiteboard. Make sure you check the blog for the workouts the night before.
Warm-up
Agility Warm-up
Skill Push Jerk
Burgener Warm-up
W.O.D. 2 Rounds
-Row 600m (yell to friends every 200m to rotate)
-Mountain Climbers
-Jump and Touch
-L-sits
Post!
Warm-up
Agility Warm-up
Skill Push Jerk
Burgener Warm-up
W.O.D. 2 Rounds
-Row 600m (yell to friends every 200m to rotate)
-Mountain Climbers
-Jump and Touch
-L-sits
Post!
Tuesday, December 14, 2010
Thursday 12/16/10 @ 5:30am & 7:30pm
Warm-up
Burgener Warm-up
Foam Roller
Row 250m
35 abmat sit-ups
"Lynne" 5 Rounds of Max Reps
-Bodyweight Bench Press
-Pull-ups
Burgener Warm-up
Foam Roller
Row 250m
35 abmat sit-ups
"Lynne" 5 Rounds of Max Reps
-Bodyweight Bench Press
-Pull-ups
Monday, December 13, 2010
Tuesday 12/13/10 @ 5:30am & 7:30pm
Warm-up
Foam Roller
W.O.D.
-Perform 21-15-9 reps of Squats and Transition 2 MU
Post Comments and Have Fun!
Foam Roller
W.O.D.
-Perform 21-15-9 reps of Squats and Transition 2 MU
Post Comments and Have Fun!
Sunday, December 12, 2010
Monday 12/13/10 @ 5:30am & 7:30pm
Warm-up
Foam roller
Row 200m
Saginaw W.O.D aka "989", 4 Rounds
-9 Burpees
-8 Thrusters
-9 Pull-ups
Workout was created with Saginaw in mind to show are pride and support for this great area we live in. Even in this hard time we are working hard to fight out of this depression in good spirits and make our lives better! Come and show your hard work and pride tomorrow!
Post and comment. If you have a question on location or any question in general about working out give Beau a call at 770-365-3522.
Tuesday, December 7, 2010
Sunday 12/12/10 @ 8:00pm
Take BJH-Fit run to enter the front of the box, thanks.
Warm-up
Foam roller
W.O.D.
-3 min Jump Rope
-2 min pushups
-3 min Bear Squats
Post comments and time!
Nice Work Everyone!
Warm-up
Foam roller
W.O.D.
-3 min Jump Rope
-2 min pushups
-3 min Bear Squats
Post comments and time!
Friday 12/10/10 @ 5:30am
Warm-up
Foam roller
Burgener WU
W.O.D
-DU & MU practice
-1,500m row
Post row time and comment!
Foam roller
Burgener WU
W.O.D
-DU & MU practice
-1,500m row
Post row time and comment!
Thursday 12/9/10 @ 5:30am
Warm-up
Foam roller
TEAM W.O.D 13 min work time
-400m row
-MB clean
-transition MU
**continue rep count when you change exercises**
Comment on how you felt before, during and after the workout!
Foam roller
TEAM W.O.D 13 min work time
-400m row
-MB clean
-transition MU
**continue rep count when you change exercises**
We can use these photos to find faults in are technique and become more efficient. Great work this morning, you all are doing a great job. Keep it up because in December we are going to name an athlete of the month. It will showcase this athlete with a photo and a Q&A session. Look for the crowning to take place on Jan. 1!!! MIA TP
Comment on how you felt before, during and after the workout!
Wednesday 12/8/10 @ 5:30am & 7:30pm
Warm-up
Foam roller
W.O.D 4 rounds
-4 pistols (2 ea. Leg)
-20 deadlift (choose weight)
-10 pullups
-350m row
Post time and comment!
Foam roller
W.O.D 4 rounds
-4 pistols (2 ea. Leg)
-20 deadlift (choose weight)
-10 pullups
-350m row
Post time and comment!
Monday, December 6, 2010
Rest Day Tuesday 12/07/10
Rest day in remembrance of the lives lost on this day 69 years ago in Pearl Harbor.
Quick fact
-Getting eight hours of sleep a night helps improve recovery time between workouts, improves mood, and helps obtain proper body weight. To increase benefits get 3 hours of sleep before midnight this will put you in REM sleep longer.
Post questions or comments!
Quick fact
-Getting eight hours of sleep a night helps improve recovery time between workouts, improves mood, and helps obtain proper body weight. To increase benefits get 3 hours of sleep before midnight this will put you in REM sleep longer.
Post questions or comments!
Sunday, December 5, 2010
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