WOD: Set It Off

We are going to kick off this week with an but intense workout. We are doing 2 rounds of 10 exercises.

Set 1:
10 Pull-ups
20 Dips
30 Clean n Press
40 Crunches
50 Squats

Set 2:
10 Tire flips
20 Thrusters
30 Curls
40 Box jump
50 Push-ups

Happy workout Wally. NOT!!!

WOD: The Power of 5

We are doing 5 exercises, 50 reps each.  Experience the Power of 5, a complete body workout involving almost all major muscles. 
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Exercises
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1.  Box Jumps
2.  Kettlebell Swings
3.  Clean N Press
4.  Burpees
5.  Frog Sit-ups

After each exercise, do 10 MB Sit-ups.

Been feeling under the weather for the past few days but we finally got around to the Power of 5 today.  It feels good to be back!  This is a great all-around, full-body workout.  We had a special guest join us and I think he enjoyed the workout. 

Times:
DAM: 22:29
TYA: 28:41
SFK: 28:45

WOD: The Galvinizer

Today's workout is inspired by Maj. Galvin. He is a dedicated Marathon runner and most mornings you can find him leaving the wind behind here at Camp Leatherneck.

If you haven't guessed already, the workout is focused on cardio and endurance.



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Round 1
400 meters run
20 Burpees
20 Ditch Jumps
20 Sit-ups
20 Pushups
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Round 2
800 meters run
20 Burpees
20 Ditch Jumps
20 Sit-ups
20 Pushups
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Round 3
1600 meters run
20 Burpees
20 Ditch Jumps
20 Sit-ups
20 Pushups
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Round 4
800 meters run
20 Burpees
20 Ditch Jumps
20 Sit-ups
20 Pushups
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Round 5
400 meters run
20 Burpees
20 Ditch Jumps
20 Sit-ups
20 Pushups
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1600 meters run

Trust me, it is possible. Well, what are you waiting for, get out there and get Galvinized!

Galvinizing

WOD: Eiffel Tower

This is a power workout that will focuses on building strength and endurance. We are going to do four different exercises starting at 10 reps and climb up to 1 rep(top of the Eiffel Tower). After 3 mins rest, we will start at 1 rep and climb down to 10 reps. Hell yea!!!
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                1
              2  2
             3    3
            4      4
           5        5
          6          6
        7             7
       8               8
      9                 9
   10                   10
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Exercises
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Pull-ups
MB sit-ups
Box Jumps
Thrusters

Honestly, this workout will be harder than the last time I try to explain the philosophy behind the "Man Law" to QP and Wally. Tough job!

Times:

ROUND 1:
DAM: 18:57
LDW: 20:39
TYA: 22:22

ROUND 2:
DAM: 22:53
LDW: 27:31
TYA: 29:05

WOD - Bender's Abs

Bender's Abs workout is totally focus on Abs with a touch of core exercises.

Lower Ab Muscle
Bent Knee Ab exercise - 50 reps
Regular plank - 1 min
Hand to Leg Crunches - 50 reps
Regular plank - 1 min
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Middle & Upper Ab Muscle
Russian Twists - 50 reps
Regular plank 1 min
Medicine Ball sit-ups with toss - 50 reps
Regular plank - 1 min
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Oblique Crunches
Tuck Crunching – 50 reps
Regular plank - 1 min
Flutter kick oblique Crunches - 50 reps
Regular plank - 1 min

I think QP or Wally will edit this before our workout today. They are the fitness experts, I am just the dude playing the dude disguised as another dude in this crossfit theater. yep! yep!

Heavy Assault

Today's WOD is a modified version of "The 300"

10 exercises - 30 reps - 100 yd run b/w exercises

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Pull Ups
Box Jumps
Clean and Press
Squats
Medicine Ball Thruster
Curls
KB Raises
Elevated Push Ups
Frog Sit Ups
Lunges
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Heavy Assault portion:

Either 5 exercises are accomplshed or all 10 runs are completed while wearing a 35 lb assault pack.

Enjoy!

Times:

DAM: 32:29
LDW: 34:13
TYA: 36:43

Just a  reminder...this is why we do Crossfit

PIT FALL

Today's WOD is a mix of strength movements and high tempo cardio.

3    35          53    3
 2 2   4       4   2  2
  1       3    3      1
            2  2
              1

---------------------------------------------------------------------
Round 1 = 3-2-1-2-3
Power cleans
Tire flips
Squats
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Round 2 = 5-4-3-2-1-2-3-4-5
Knees to elbow
Pull ups
Medicine ball thrusters (10ft target)
KB (each arm)
Burpees
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Round 3 = 3-2-1-2-3
Hand stand push up
Body weight bench
Dead lift

Example: Do 3 power cleans, 3 tire flips, 3 squats, 2 power cleans, 2 tire flips, 2 squats, 1 power clean, 1 tire flip, 1 squat, 2 power cleans, 2 tire flips, 2 squats, 3 power cleans, 3 tire flips, 3 squats. This is the end of round 1. Repeat sequence for rounds 2 and 3.

Times:

LDW: 24:10
DAM: 22:16
TYA: 25:26
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